The Best Examples of Relaxing Qigong Movements: 3 Examples to Calm Your Body and Mind

Three of the Best Examples of Relaxing Qigong Movements

Let’s get right into the examples of relaxing qigong movements: 3 examples that are especially good for stress, tension, and sleep. These are beginner-friendly, joint-friendly, and can be done in a small space—barefoot in your living room is perfect.

We’ll build them up step by step, then I’ll show you a few extra variations and related moves so you walk away with more than just three options.

Example of Relaxing Qigong Movement #1: “Opening the Chest, Letting Go”

This is one of the best examples of a relaxing qigong movement because it combines three things your nervous system loves: slow arm arcs, gentle spinal movement, and deep, easy breathing.

How to do it, step by step

Start by standing with your feet about hip-width apart, knees soft, shoulders relaxed. Imagine your feet are gently rooted into the ground.

1. As you inhale through your nose, slowly raise your arms in front of you, palms facing up, as if you’re offering something to the sky. Let your chest gently expand without forcing it.
2. When your hands reach chest or shoulder height, turn your palms outward.
3. As you exhale through your mouth or nose, slowly open your arms out to the sides, like you’re spreading your wings or opening a big curtain. Imagine you’re letting stress and tightness melt away from your chest and shoulders.
4. Let your arms float back down to your sides and rest for a breath.
5. Repeat for 6–10 slow, comfortable breaths.

This simple flow is a classic example of relaxing qigong movements: 3 examples you can cycle through in a short session. It’s especially helpful if you spend your day hunched over a laptop or phone.

Why it works

This movement encourages your rib cage to expand and your shoulders to relax down and back. That combination helps deepen your breathing, which is strongly linked with calming the stress response. Research on mind–body practices like tai chi and qigong suggests that these slow, coordinated movements can reduce anxiety and improve mood by balancing the autonomic nervous system and lowering perceived stress levels.¹

Everyday variations and real examples

Real examples of how people use this movement:

• Office workers stand up every hour, do 5 slow repetitions to counteract desk posture.
• People with mild upper back tension use it as a warm-up before yoga or stretching.
• Those dealing with nighttime restlessness use this as part of a wind-down routine, combining it with dim lights and quiet music.

If your shoulders are sensitive, shorten the range of motion. Your hands only need to rise as high as feels comfortable—chest height is enough. The key is the feeling of opening and letting go, not how far your arms travel.

Example of Relaxing Qigong Movement #2: “Wave Hands Like Water”

If you want a soothing, almost hypnotic movement, this is one of the best examples of relaxing qigong movements to try. It’s gentle on the joints and surprisingly effective at taking you out of your head and into your body.

How to do it, step by step

Stand with your feet slightly wider than hip-width, knees soft, arms relaxed at your sides.

1. Begin to shift your weight slowly to your right foot. As you do, let your arms float naturally to the right, as if they’re being carried by a soft wave.
2. As you inhale, imagine the breath rising up through your legs and spine.
3. As you exhale, gently shift your weight back through center to your left foot. Your arms follow, drifting to the left like seaweed moving with the tide.
4. Keep your shoulders loose and your elbows slightly bent. The movement should feel more like you’re being moved by water than like you’re forcing your body to move.
5. Continue this side-to-side weight shift for 1–3 minutes, breathing slowly and evenly.

This is a classic example of a qigong movement that teaches you to move from your center (your hips and lower abdomen) instead of just from your arms.

Why it works

The rhythmic side-to-side shift stimulates balance centers in your inner ear and engages your core muscles in a very gentle way. That rhythmic swaying is deeply soothing for many people—similar to why rocking a baby helps them settle.

This kind of low-impact, slow movement has been associated with improvements in balance, fall prevention, and overall well-being in older adults, according to research on tai chi and related practices.² While that research isn’t always on qigong specifically, the movement patterns are closely related.

Real examples of how to use it

Here are some real examples of how people fold this into their day:

• During a stressful workday, someone steps away from their desk, closes the door, and does 2 minutes of “wave hands like water” to reset their nervous system.
• A person recovering from mild back stiffness uses this as a warm-up before walking.
• Someone with a busy mind uses the gentle swaying as a moving meditation, counting 10 slow breaths as they rock side to side.

If standing is hard, you can even do a seated version: sit on a sturdy chair, plant your feet, and gently sway your torso side to side while your arms softly follow.

Example of Relaxing Qigong Movement #3: “Gathering Calm, Pressing Down”

This movement is like hitting a reset button at the end of a long day. Among the examples of relaxing qigong movements: 3 examples in this guide, this one is especially good for winding down before sleep.

How to do it, step by step

Stand with feet hip-width apart, knees soft, arms relaxed.

1. As you inhale, slowly raise your arms in front of you, palms facing up, as if you’re scooping calm, cool air up from the earth.
2. When your hands reach about face height, turn your palms downward.
3. As you exhale, slowly press your hands down through the air, as if you’re gently smoothing the air in front of you—or pressing your stress down into the ground.
4. Let your exhale be slightly longer than your inhale. For example, inhale for a count of 4, exhale for a count of 6.
5. Repeat for 6–12 breaths.

This example of a qigong movement pairs beautifully with an evening routine: dim lights, no screens, quiet room.

Why it works

You’re combining three calming elements:

• A longer exhale, which is associated with activating the “rest and digest” side of your nervous system.
• A repetitive, predictable motion that tells your brain, “We’re safe enough to slow down.”
• A mental image of gathering calm and releasing tension, which adds a simple layer of mindfulness.

The National Center for Complementary and Integrative Health notes that practices like tai chi and qigong can help with sleep quality and overall well-being, especially when paired with a regular routine.¹

Real-life ways to use this movement

Some real examples include:

• Doing 10 rounds right before getting into bed to transition from screens to sleep.
• Using it after a difficult conversation to release lingering tension.
• Adding it at the end of a short qigong sequence as a “closing” movement, signaling to your body that practice time is complete.

More Examples of Relaxing Qigong Movements You Can Try

We’ve focused on examples of relaxing qigong movements: 3 examples in depth, but you don’t have to stop there. Once you’re comfortable, you can mix in a few more simple patterns.

Here are additional examples of soft, beginner-friendly qigong movements:

Gentle Shoulder Circles with Breath

Standing or seated, let your arms hang naturally. As you inhale, slowly roll your shoulders up toward your ears; as you exhale, roll them back and down. Move in small, pain-free circles.

This is a practical example of a qigong-style movement that releases common tension from computer work, driving, or stress.

“Cloud Hands” Flow

This is a favorite in both tai chi and qigong. Stand with your feet a bit wider than hip-width and knees soft. Imagine you’re gently brushing clouds from side to side in front of you.

As you shift your weight to the right, your right hand floats across your body at chest height, palm inward, while your left hand drifts lower at waist height. Then you shift to the left and switch hand positions. The movement is continuous and smooth, like tracing slow figure-eights in the air.

Among the best examples of relaxing qigong movements, “cloud hands” is especially good for people who enjoy a bit of choreography but still want something meditative.

“Bamboo in the Breeze” Sway

Stand tall but relaxed, feet hip-width apart. Imagine you’re a bamboo stalk rooted in the earth. Begin a very small, gentle sway forward and back, then side to side, as if a soft breeze is moving you.

Let your arms hang and move naturally. This is a nice example of a qigong-inspired movement that trains balance while also calming the mind.

How to Build a Short Routine Using These 3 Examples

You don’t need a long session to benefit from these examples of relaxing qigong movements: 3 examples. Here’s a simple way to combine them into a 5–10 minute flow:

• Start with “Wave Hands Like Water” for 1–3 minutes to loosen up and arrive in your body.
• Move into “Opening the Chest, Letting Go” for 6–10 breaths to release upper body tension.
• Finish with “Gathering Calm, Pressing Down” for another 6–12 breaths to settle your energy.

You can repeat that mini-sequence once in the morning to set your tone for the day, and again in the evening to unwind. Consistency is more important than duration.

The Mayo Clinic notes that gentle movement practices, when done regularly, can help reduce stress, improve mood, and support better sleep.³ Qigong fits right into that category.

2024–2025 Trends: Why More People Are Turning to Qigong

In 2024 and heading into 2025, qigong has been quietly moving from niche practice to mainstream stress-relief tool:

• More workplaces are adding short, guided qigong breaks to wellness programs, recognizing that not everyone wants high-intensity workouts.
• Online platforms now offer live and recorded qigong classes tailored for anxiety, sleep, and chronic pain.
• Health professionals are increasingly open to recommending gentle mind–body practices like qigong for people who can’t tolerate high-impact exercise or who feel intimidated by gyms.

Studies on related mind–body practices show benefits for mood, balance, and quality of life, especially in older adults and people managing chronic conditions.² While research on qigong itself is still growing, many people report that these simple, relaxing movements are easier to stick with than more demanding routines.

If you’re looking for something that feels kind to your body but still gives you a sense of “I did something for myself today,” these examples include some of the most reliable options.

Tips for Getting the Most from These Relaxing Qigong Examples

To make these examples of relaxing qigong movements: 3 examples really work for you, keep a few principles in mind:

Go slower than you think you should.

If you feel like you’re moving in slow motion, you’re probably doing it right. The slowness is part of what signals safety and calm to your nervous system.

Keep your breathing easy, not forced.

You don’t need big, dramatic breaths. Think “comfortable, quiet, and smooth.” If you get lightheaded, you’re trying too hard—back off and let your breath return to normal.

Focus on sensations, not perfection.

You’re not performing for anyone. Notice the feeling of your feet on the floor, your joints moving, and the air on your skin. That mindful attention is what turns these movements into meditation.

Respect pain signals.

If a movement hurts, reduce the range, slow it down, or skip it. Qigong is meant to be gentle. When in doubt, talk with a healthcare provider, especially if you have existing medical conditions.

For general guidance on safe physical activity, the CDC offers helpful recommendations you can adapt to your situation.²

FAQ: Examples of Relaxing Qigong Movements

Q: What are some other examples of relaxing qigong movements besides these 3?

A: In addition to the examples of relaxing qigong movements: 3 examples covered here, other gentle moves include “Holding the Ball” (cradling an imaginary ball of energy at your chest while breathing slowly), “Circling the Lower Belly” (hands on the lower abdomen, making soft circles as you breathe), and “Massaging the Face and Scalp” with light fingertip tapping. All of these can be woven into a short daily routine.

Q: How often should I practice these examples of relaxing qigong movements?

A: Many people feel a difference with just 5–10 minutes a day, a few days a week. If you’re using these movements for stress or sleep, aim for a short session most days, even if it’s just one example of a movement done slowly for a minute or two.

Q: Is there a best example of qigong movement for anxiety?

A: It depends on your body, but “Gathering Calm, Pressing Down” is one of the best examples for anxiety because it pairs a longer exhale with a downward, grounding motion. “Wave Hands Like Water” can also be very soothing if your anxiety shows up as restlessness.

Q: Can I do these movements if I have joint pain or limited mobility?

A: Often, yes—but modify as needed. Many of these examples include seated variations or smaller ranges of motion. If you have arthritis, heart conditions, or other health concerns, it’s wise to check with your healthcare provider first. Sites like the NIH and Mayo Clinic offer general guidance on gentle movement and chronic conditions.¹ ³

Q: Do I need a teacher, or can I learn from written examples?

A: You can absolutely start with written and video examples of relaxing qigong movements. Over time, many people enjoy working with a teacher—online or in person—to refine posture, breathing, and flow. But for basic stress relief and gentle movement, these 3 examples are a safe and realistic place to begin.

If you try these examples of relaxing qigong movements: 3 examples, treat them as an experiment. Notice which one your body likes best, and start there. You don’t have to master anything. You’re just giving your nervous system a few new ways to remember what calm feels like.