I did qigong every day for a week and it’s been the best way to start my day

It all started when I finally nailed my nighttime routine—an earlier bedtime that left me with something I hadn’t had in years: more time in the morning.

For the first few days, I filled that time with how many, I’m sure, end up doing: scrolling social media in bed. Then a qigong practice appeared on my TikTok feed and changed the rhythm of my day.

Here’s how qigong won me over when I practiced it every day for a week, and what the experts say about how it works.

What is qigong?

Qigong is an ancient Chinese practice that combines slow and gentle movement with breathwork and intention to cultivate energy flow (also known as qi) in the body.

“Qi is the vital energy that flows through every living thing and if our qi becomes stagnant, you may experience disharmony that leaves you feeling unlike yourself,” explains Eloise Lambert, qigong instructor and founder of FAWE.

“The three main tools for working with your energy in qigong are your mind, body and breath, which is where meditation, movement and breathwork come in,” Lambert tells Fit&Well.

“Regular qigong practice helps with reducing stress, improving circulation and lowering blood pressure," explains Emma Tian Williamson, qigong teacher and founder of Flow & Create.

The slow mindful movement combined with breathwork helps regulate the nervous system, shifting you out of any fight-or-flight stress response you might be in, and into your parasympathetic nervous system’s rest and digest mode.

Research also suggests qigong practices can help manage stress, support mood and may improve sleep.

“Ultimately, the practice is about helping you feel more healthy, balanced and vibrant,” Lambert says. “It’s gentle and accessible to every age and fitness level.”

My qigong experience so far

While I’d heard of qigong before, I’d never practiced it. So, when I came across this full-body awakening flow on TikTok I decided to give it a go.

I’m used to rushing straight into my morning, coffee in hand, as I get ready. But this routine gave me time to slow down, and connect with my body and breath.

It got my heart rate up too and I could feel tension from the night before releasing as I moved.

Slow-paced and intentional, the practice created a gentle transition between waking and moving into the rest of my day.

I found that nurturing my mind-body connection first thing in the morning led me to make more mindful choices throughout the rest of the day.

I felt energized for once, rather than relying on my morning coffee to get me going.

By the end of the week I was looking forward to rolling out of bed and onto my mat for qigong. As a self-confessed night owl, who only recently stopped hitting snooze, this felt like a major win.

Qigong now has a permanent spot in my morning routine—but you can practice it at any time.

“I like practicing qigong in the morning to set me up for the day, but the best time to practice is the time you'll actually show up for it,” says Williamson. “Consistency is key to seeing the benefits.”

You can also tailor the practice to how you're feeling that day. “You can lean into the yang (active) or yin (restorative) qualities more depending on what you need,” says Lambert.

One important thing to keep in mind that may determine when you practice is what you’ve got planned afterward.

“It's not recommended to do any high-intensity fitness classes or undergo hot/cold exposure therapy immediately afterward,” says Lambert.

Beyond that, the main thing is simply to begin and stick to it. "It's an endless discovery practice," Lambert says. “It encourages curiosity about yourself and helps you to develop the tools to feel more balanced.”