A simple five-minute stretching and tapping routine can help ease summer fatigue and restore morning energy through gentle movement, breath, and light.
Some mornings, even after a full night of sleep, we may wake up feeling heavy and foggy, as if our bodies haven’t fully recharged. In the summertime, this sensation can be more common. Long hours of sunlight affect our melatonin cycles, and higher temperatures place extra strain on the body as it tries to maintain a stable internal environment.
This phenomenon is sometimes called “summer fatigue.” It can show up as general tiredness, lack of motivation, sleep disturbances, or digestive trouble. Changes in appetite, dehydration, and uneven indoor-outdoor temperature shifts may contribute to this state. As the balance in our autonomic nervous system (ANS) becomes disturbed, our body’s ability to rest, digest, and regulate its energy can become less efficient. Symptoms like dizziness, muscle fatigue, and even mood shifts may follow.
In such times, it’s helpful to give our energy circulation a gentle boost. A few minutes of mindful stretching, tapping, and deep breathing in the morning can awaken our senses and guide our nervous system back toward balance.
Try This 5-Minute Routine Upon Awakening
This short routine can be done right from your bed or on a comfortable mat. Take each movement slowly, staying connected to your breath and your body.
Keep your head down and close your eyes. Inhale and stretch your arms and legs while tensing your entire body. Then exhale and relax. Repeat this twice to bring fresh oxygen into your body and brain.
Raise both knees and draw them into your chest, holding them with your arms. Gently sway from side to side as if massaging your back. This helps stimulate the spine and calm the nervous system.
Bring the soles of your feet together and let your knees drop open to each side. Rest your hands on your lower abdomen and breathe slowly. Relaxing the hips improves circulation to the lower organs and supports digestive health.
Sit up slowly. Stretch your neck by tilting it forward and back, then gently move it side to side. Keep your gaze low as you rotate your head from right to left, then reverse. This can ease tension and clear mental fog.
Raise one arm in a V-shape and gently bend your torso to the opposite side as you exhale. Repeat on the other side. Opening the sides of the body can ease the breath and release tightness in the chest and ribs.
Rub your lower abdomen in a circular motion. Then, using open palms or fists, gently tap below your navel about one hundred times. As you do, focus your mind there and lightly contract your anus. This area, called dahnjon in Korean, is considered an important energy center in traditional Asian medicine.
Light, Movement, and Breath: Natural Energy Sources
To further support your energy each morning, allow a little sunlight to touch your skin—especially your face, arms, and legs. In summer, just five minutes may be enough. When you begin to feel a subtle tingling in your fingers or toes, your body has likely absorbed enough. Be mindful not to overexpose yourself, as too much heat can create internal stress and ANS imbalance.
In all seasons, but especially during summer, our bodies benefit from simple rhythms: fresh air, natural light, and mindful movement. These are not complicated treatments, but natural ways to recover our balance and feel more at home in ourselves.
Let’s take care of our energy each day, starting with the moment we wake up.
Learn More
Discover hundreds of mind-body-exercises and how they affect different conditions in Ilchi Lee’s comprehensive reference book, Meridian Exercise for Self-Healing. Click here to learn more.
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