Categories / Yoga, Pilates & mind-body
Featured in: Exercise for better sleep
Qigong
Gentle movement and breathing practice.
How to start
Learn a few simple movements with breathing: standing, lifting and lowering your arms slowly, in a class or from a video. Do 10 to 20 minutes daily.
How to progress
Add movements and extend practice time gradually.
What the evidence says
Evidence: limited
We found no trials of qigong alone beyond pooled results. The 2026 pooled analysis of mind-body exercise for back pain included qigong, and a network analysis in older adults grouped it with tai chi, with confidence rated low. A 2026 pooled analysis of 25 trials in adults with long-term low back pain found that mind-body exercise (yoga, Pilates, tai chi and qigong) cut pain by about 1.6 points on a 10-point scale compared with usual care or no exercise. The results varied a lot between trials, the certainty was low, and the review could not say which type was best.
Take care: The movements are gentle. Stay within a comfortable range.
Sources
12-week starter plan
Daily short practice.
Tick each week as you finish it; your ticks are saved on this device only. Repeat a week if it felt hard. Weeks 4, 8 and 12 hold steady so you can settle. This is a general plan, not medical advice.
Add reminders to your calendar
Pick your days and time. You will download a calendar file that adds 12 weeks of reminders to Google, Apple or Outlook calendar.
Calories and weekly minutes
Enter your details for a rough estimate. Based on about 2.5 METs (Typical effort for this activity (estimated)). Real figures vary by 20% or more between people.
Tips and common mistakes
Tips
- Breathe slowly.
- Relax your shoulders.
- Practise in a quiet spot.
Common mistakes
- Forcing movements.
- Tensing up.
- Rushing.
Kit and cost
Free Approximate UK prices.
- Loose clothing
- Flat shoes
- A class or video
Frequently asked questions
Is qigong like tai chi?
Both are slow, gentle practices. Qigong is usually simpler.
Can it help with stress?
Many people find it relaxing, but the trials are limited.
How often?
Daily short sessions are best.
Good for: Mood & stress Balance Sleep
Compare with similar options
| Qigong | Yin Yoga | Restorative Yoga | Tai Chi | |
|---|---|---|---|---|
| Typical session | 30 min × 5/wk | 60 min × 2/wk | 60 min × 2/wk | 45 min × 3/wk |
| Effort | ●○○○○ | ●○○○○ | ●○○○○ | ●○○○○ |
| Cost | Free | Low cost | Low cost | Low cost |
| Equipment | No equipment | Basic kit | Basic kit | No equipment |
| Impact | Low impact | Low impact | Low impact | Low impact |
| Fitness needed | Any level | Any level | Any level | Any level |
| Evidence | limited | limited | limited | moderate |