Qi gong (also written qigong and pronounced “chee gong”) is a gentle mind-body practice from China that combines slow, flowing movement, relaxed posture, deep breathing and focused attention. A simple beginner routine takes about 10 minutes, needs no equipment and can be done standing or seated at home, making it an easy daily habit for calm and gentle movement.
Last updated: 5 November 2026
Reading time: about 8 minutes
How we wrote this guide: this guide was written by Saj Ali. It brings together a simple qi gong routine with guidance from the US National Institutes of Health and published research, and every research claim links to its source.
Qi gong for beginners in brief
- What it is. Gentle movement, slow breathing and focused attention, developed in China thousands of years ago.
- Time. A 10-minute daily routine is a great start.
- Equipment. None. Comfortable clothes and a little space.
- Tai chi. When practised for health, tai chi is considered a form of qi gong.
- Our guide. See Qi Gong: The Complete Guide for history and styles.
Contents
- What Is Qi Gong?
- Why It Suits Beginners
- Before You Start
- The 10-Minute Routine
- Tips for Getting It Right
- Qi Gong and Tai Chi
- What the Research Says
- Building Your Practice
- What Pairs Well With Qi Gong
- Frequently Asked Questions
- Key Takeaways
- Explore More on Self Help Supermarket
- Sources
What Is Qi Gong?
The US National Center for Complementary and Integrative Health (NCCIH) describes qi gong as a practice developed in China thousands of years ago as part of traditional Chinese medicine. It combines regulation of the mind, breath and body movement and posture. In most forms, the breath is slow, long and deep, and the movements are gentle and smooth, aimed at relaxation (NCCIH (NIH): Qigong).
“Qi” is often translated as life energy, and “gong” as skill or practice. You do not need to adopt any particular belief to enjoy it: many people simply value it as a calming, low-impact way to move. Our complete qi gong guide covers its history and the main styles.
Why It Suits Beginners
- Gentle. Movements are slow and can be made smaller or done seated.
- Short. Ten minutes is enough to feel the difference.
- Free. No equipment, gym or special clothing.
- Flexible. Morning to wake up, midday to reset, evening to unwind.
- Whole-body. Movement, breath and attention work together.
Before You Start
- Wear loose, comfortable clothes and flat shoes or bare feet.
- Find a little space indoors, or outside in fresh air.
- Move within a comfortable range; there is no need to stretch hard.
- Breathe through your nose if you can, slowly and without forcing.
- If you have balance concerns, practise near a chair or do the moves seated.
The 10-Minute Routine
Follow these eight steps in order. Move slowly, keep your knees soft and let your breath guide each movement.
1. Settle into standing (1 minute)
Stand with your feet hip-width apart, knees soft, arms relaxed by your sides. Imagine a thread gently lifting the crown of your head. Let your shoulders drop and your breath slow down.
2. Belly breathing (1 minute)
Rest your hands just below your navel. Breathe in slowly through your nose and feel your belly rise, then breathe out slowly and feel it fall. Keep the breath long, slow and easy.
3. Gentle shaking (1 minute)
Let your knees bounce lightly and allow your arms, shoulders and hands to shake loosely. Imagine tension falling away from your body. Finish by standing still for a few breaths.
4. Lifting the sky (2 minutes)
Interlace your fingers in front of your belly. As you breathe in, raise your hands up in front of you and turn the palms to the sky above your head. As you breathe out, release your hands and float them down by your sides. Repeat six to eight times.
5. Turning the waist (1 minute)
With arms relaxed, gently turn your waist from side to side, letting your arms swing and lightly tap your body. Keep your knees soft and your hips relaxed.
6. Gathering energy (2 minutes)
Breathe in as you sweep your arms out to the sides and up, as if gathering air. Breathe out as you bring your palms down in front of your face and body towards your belly. Repeat slowly six to eight times.
7. Standing still (1 minute)
Return to your relaxed standing posture with your hands resting on your lower belly. Breathe naturally and notice how your body feels.
8. Closing (1 minute)
Rub your palms together until warm, then place them gently over your eyes. Lightly massage your face, then let your arms fall to your sides and take one last easy breath.
Tips for Getting It Right
- Slow down. If in doubt, move more slowly than feels natural.
- Soft joints. Keep knees and elbows slightly bent rather than locked.
- Relax the shoulders. Check in with them every minute or so.
- Match breath and movement. Rising movements often go with the in-breath, lowering with the out-breath.
- Same time daily. Linking practice to an existing habit, like morning tea, helps it stick.
Qi Gong and Tai Chi
Tai chi began as an ancient martial art in China and has become more focused on health over the years. NCCIH explains that when tai chi is practised for health, it is considered a form of qi gong, and that tai chi is one of hundreds of qi gong forms; others include Baduanjin (the Eight Brocades) and Liuzijue (NCCIH (NIH): Qigong).
| Qi gong | Tai chi | |
|---|---|---|
| Movements | Short, repeated sequences | Longer flowing forms linking many postures |
| Learning curve | Easy to start in one session | Forms take weeks or months to learn |
| Origins | Traditional Chinese medicine | Martial art, now practised for health |
| Common ground | Slow movement, deep breathing, focused attention | Slow movement, deep breathing, focused attention |
Many people begin with qi gong and later move on to tai chi, or enjoy both. Tai chi basics include a relaxed upright posture, shifting weight slowly from one leg to the other and moving the arms in smooth arcs.
What the Research Says
A comprehensive review of 77 randomised trials of qi gong and tai chi found consistent, significant results across a number of health outcomes, including physical function, balance and falls, quality of life and psychological symptoms (Jahnke et al., 2010).
NCCIH summarises research showing that tai chi may help improve balance and prevent falls in older adults (NCCIH (NIH): Tai chi), and that adding qi gong to standard care has helped people with conditions such as COPD with quality of life and ability to exercise (NCCIH (NIH): Qigong). Movement of this kind also counts towards the WHO recommendation of 150 to 300 minutes of moderate activity a week (WHO).
Building Your Practice
| Week | Focus |
|---|---|
| Week 1 | Do the 10-minute routine daily; keep movements small |
| Week 2 | Slow the breath further; notice warmth or tingling in the hands |
| Week 3 | Add a second short session, perhaps before bed |
| Week 4 | Try a class or video from our Qi Gong hub, or a first tai chi lesson |
What Pairs Well With Qi Gong
Qi gong combines naturally with breathwork, meditation and yoga. If stress is your main reason for starting, our Stress Management guide and How to Lower Cortisol Naturally have more simple daily ideas.
Frequently Asked Questions
What is the best qi gong for beginners?
A short routine of simple standing moves, such as belly breathing, gentle shaking and lifting the sky, is ideal. Baduanjin (the Eight Brocades) is a popular next step.
How long should a beginner practise qi gong?
About 10 minutes a day is a great start. Consistency matters more than length.
Can I do qi gong sitting down?
Yes. Most arm movements and breathing can be done seated, which suits anyone with balance concerns.
Is qi gong the same as tai chi?
They are closely related. NCCIH notes that tai chi practised for health is considered a form of qi gong.
When is the best time to do qi gong?
Any time. Many people like mornings to wake up gently, or evenings to unwind.
Do I need a teacher?
You can start at home with a simple routine. A class or video helps refine posture and learn longer forms.
What should I wear for qi gong?
Loose, comfortable clothing and flat shoes or bare feet.
Key Takeaways
- Qi gong combines gentle movement, slow breathing and focused attention.
- A 10-minute routine needs no equipment and can be done standing or seated.
- Keep joints soft, move slowly and let the breath guide each movement.
- Tai chi practised for health is considered a form of qi gong.
- A review of 77 trials found consistent benefits for function, balance, quality of life and mood.
- Practising at the same time each day helps the habit stick.
Explore More on Self Help Supermarket
Use these pages alongside this one:
- Qi Gong: The Complete Guide – history, styles and benefits
- Qi Gong hub – videos, classes and books
- Breathwork – breathing techniques for calm and energy
- Yoga – movement, breath and relaxation
- Meditation – calm the mind
- Browse all self-help techniques – compare every method on Self Help Supermarket.
Sources
- National Center for Complementary and Integrative Health (NIH). Qigong: what you need to know. https://www.nccih.nih.gov/health/qigong-what-you-need-to-know
- National Center for Complementary and Integrative Health (NIH). Tai chi: what you need to know. https://www.nccih.nih.gov/health/tai-chi-what-you-need-to-know
- Jahnke, R., Larkey, L., Rogers, C., Etnier, J., and Lin, F. (2010). A comprehensive review of health benefits of qigong and tai chi. American Journal of Health Promotion, 24(6), e1-e25. https://doi.org/10.4278/ajhp.081013-LIT-248
- World Health Organization. Physical activity fact sheet. https://www.who.int/news-room/fact-sheets/detail/physical-activity
Self Help Supermarket guides are for general information and are not a substitute for professional medical or psychological advice.
