Step 6 · Routine
The 5-Minute Routine
None of the previous five steps is the secret on its own. The real shift happens when they become a small daily rhythm. This is the simplest way to stitch them together — about five minutes, once a day.
How to do it
A simple sequence anyone can follow.
- 1
1 · Tea
Brew a single cup of ginger or peppermint tea. Choose ginger for sluggish/heavy, peppermint for cramping/bloated.
- 2
2 · Food
Eat your next meal slowly. Chew well. Try to leave the meal at a comfortable, not stuffed, fullness.
- 3
3 · Press
After the meal, hold ST36 (leg) or PC6 (wrist) for 1–2 minutes per side, breathing slowly.
Why it works
The short, evidence-informed version.
- The Press & Plate principle: food + pressure points + consistent habits = better outcomes.
- Small daily rituals work better than occasional big interventions — the body learns the rhythm.
- Five minutes is short enough to actually do, and long enough for the nervous system to shift into 'rest and digest'.
What the research suggests
Combined dietary and behavioral interventions show stronger effects on functional digestive symptoms than either alone.
Gastroenterology, 2021
Slow eating and mindful meals reduce post-meal discomfort and improve satiety.
Appetite, 2014
Good to know
- — Step 4 — belly circles — replaces the press step on heavy or bloated days. Pick one, not both, to keep it short.
- — Do this at roughly the same time each day for two weeks. Notice what shifts.