The Benefits of Qigong: Why Just 10 Minutes a Day Can Make a Difference
- Claire McLennan
- Oct 9
- 5 min read
What if 10–15 minutes a day of gentle movement, mindful breathing, and focused awareness could ease stress, lift your mood, and support your health? This is exactly what the ancient practice of qigong offers.
Rooted in Chinese Medicine and Taoist philosophy, qigong (氣功) translates as “energy cultivation.” It combines slow, flowing movement with breathwork and intention, helping the body’s vital energy (qi) flow more smoothly. While it has been practised for thousands of years, modern research is confirming what practitioners have long known: qigong has real benefits for both body and mind — and even newcomers feel the effects.
Why People Feel Benefits Quickly
Unlike some forms of exercise that require strength or stamina, qigong meets you exactly where you are. Within even a single session, many people notice:
A calmer nervous system — deep breathing and slow movement activate the body’s “rest and digest” mode.
Better posture and balance — gentle standing exercises build awareness of alignment.
Looser joints and muscles — flowing sequences help release tension.
Clarity and emotional ease — mindful focus brings you back to centre, reducing mental chatter.
What the Research Shows
Science is beginning to catch up with what ancient practitioners have known for centuries — qigong helps the body and mind return to balance. Modern studies are finding that these gentle, mindful movements can influence everything from pain and mobility to mood, sleep, and even immune response.
Reduces Pain and Improves Mobility
Whether you live with back pain, stiffness, or joint discomfort, qigong’s flowing movements help the body unwind tension and restore natural alignment. A 2025 meta-analysis of 16 clinical trials found that qigong significantly reduced pain and disability in people with chronic low back pain, improving their ability to move freely in daily life (Yu et al., Journal of Orthopaedic Surgery and Research 2025). Other studies show that qigong, particularly Baduanjin (Eight Brocades), enhances flexibility, balance, and coordination — key for graceful ageing and fall prevention.
Calms the Nervous System and Eases Stress
When you move slowly and breathe deeply, your body shifts from “fight or flight” into “rest and digest.” Systematic reviews of randomised trials show that qigong reduces stress, anxiety, and depression while improving overall emotional wellbeing (Oh et al., Healthcare 2024; Wang et al., BMC Complementary and Alternative Medicine 2014). Many practitioners describe this as a deep inner stillness — a quiet calm that lingers long after practice ends.
Supports Heart Health and Circulation
Several trials indicate that practising qigong alongside standard care can lower blood pressure and improve heart-rate variability, a key marker of cardiovascular resilience.This gentle rhythmic movement nourishes circulation without strain, making it especially beneficial for midlife and beyond.
Strengthens Immunity and Reduces Inflammation
Emerging evidence suggests qigong may regulate immune activity and lower inflammatory markers — a reflection of how deeply it supports balance in the whole system (Zeng et al., Complementary Therapies in Medicine 2020). In a world where chronic stress and inflammation are common, this is one of the most powerful gifts of regular practice.
Lifts Energy and Improves Quality of Life
Perhaps most importantly, people simply feel better. Studies in cancer recovery, chronic fatigue, and healthy adults consistently report greater vitality, improved sleep, and a brighter mood after just a few weeks of practice (Ho et al., Annals of Oncology 2012; Chan et al., American Journal of Medicine 2018). These aren’t abstract numbers — they’re lived experiences of people rediscovering ease, strength, and presence in their own bodies.
Why It’s So Accessible
One of qigong’s greatest strengths is its simplicity:
Low impact — gentle on the joints, suitable for all ages.
No equipment needed — can be done standing, sitting, or even lying down.
Adaptable — movements can be modified for different abilities.
Time flexible — even 10 minutes a day can shift your energy.
Whether you’re looking to manage stress, support healing, or simply feel more grounded, qigong is a practice you can start today.
A Beginner’s Invitation
If you’re curious, I encourage you to try it for a week. Spend 10–15 minutes each day with simple breathing and flowing movements. Notice how your body feels. Notice your mood. Notice your energy.
The beauty of qigong is that its benefits build over time — but you don’t need to wait years to feel the difference. Many people find themselves calmer, clearer, and more energised after their very first session.
✨ “Learn the language of your body.
Come back to centre.
You have the power to heal yourself.”
If you’d like to experience qigong in a supportive group, you’re warmly invited to join one of my classes in Freshwater or online. Together we explore how this ancient practice can support your modern life.
Click here to learn more about my weekly classes.
References/Citations:
Yu, D., Wu, M., Zhang, J., Song, W., & Zhu, L. (2025). Effect of qigong on pain and disability in patients with chronic non-specific low back pain: a systematic review and meta-analysis of randomized controlled trials. Journal of Orthopaedic Surgery and Research, 20, 194. — shows that qigong significantly improved disability and reduced pain in chronic low back pain populations. BioMed Central
Oh, J.-H., Sung, S.-H., Park, J.-K., Jang, S., Shin, B.-C., & Lee, S. (2024). Qigong Therapy for Stress Management: A Systematic Review of Randomized Controlled Trials. Healthcare, 12(23):2342. — supports that qigong may help reduce perceived stress in RCTs, though the evidence is modest and heterogeneity is high. MDPI+1
Wang, C.-W., Chan, C. H. Y., Ho, R. T. H., Chan, J. S. M., Ng, S.-M., & Chan, C. L. W. (2014). Managing stress and anxiety through qigong exercise in healthy adults: a meta-analysis of randomized controlled trials. BMC Complementary and Alternative Medicine, 14, 8. — shows that in healthy adults, qigong exercise reduced stress (SMD ≈ –0.88) and anxiety (SMD ≈ –0.75) in some trials. BioMed Central
Effects of qigong exercise on physical and mental health of college students: a meta-analysis of RCTs (2022). — found that qigong significantly improved flexibility, cardiorespiratory endurance, and reduced depression/anxiety symptoms among college populations. BioMed Central
Mdpi umbrella review: The Effects of Mind–Body Exercises on Chronic Spinal Pain (2022) — an umbrella review summarising evidence on qigong / tai chi / yoga for chronic spinal pain, psychological outcomes, and quality of life. MDPI
The Qigong Institute summary: “Four MBE Therapies to Improve Pain Scores, Physical Functioning, and Quality of Life in Patients with Chronic Nonspecific Low Back Pain (network meta-analysis)” — noting that qigong and yoga are among mind-body exercises that can benefit pain and function. qigonginstitute.org
The Effect of Qigong on Depressive and Anxiety Symptoms: A Systematic Review and Meta-Analysis (2013). — earlier but often cited work on mood benefits of qigong. Wiley Online Library
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