Are you tired of restless nights and waking up feeling groggy?
In today’s fast-paced world, quality sleep can feel out of reach. But what if you could tap into ancient wisdom to calm your mind and body before bed? Qigong, a gentle practice rooted in Traditional Chinese Medicine, offers a soothing way to unwind, release tension, and activate your body’s natural “rest and digest” response. In this blog, we’ll explore a calming Qigong night routine designed to help you drift into deep, restorative sleep—so you can wake up refreshed and ready for a new day.
Soothe your nervous system and sleep deeper with this 15–20-minute bedtime Qigong routine. Step-by-step cues, breath counts, and closing practice inside.
Why this works
This holistic approach to relaxation and better sleep is supported by the principles of the parasympathetic nervous system, promoting overall well-being.
Want more background first? Check out White Tiger’s sleep-focused reads and Course
Why Good Sleep Matters?
Quality sleep resets your nervous system by strengthening “rest & digest,” sharpens memory and focus, balances hormones (calmer cortisol, steadier melatonin), supports healthy metabolism and appetite, benefits heart health and immunity, reduces pain and inflammation, stabilizes mood, and is linked with healthier aging. This routine’s slow spinal waves, gentle neck mobility, and longer exhales cue vagal calm—making it easier to drift off and stay asleep consistently.
Before you begin
Before you begin, soften the space and your state. Dim the lights, silence notifications (airplane mode if possible), and slip off shoes so you can feel the floor. Have a pillow or folded blanket nearby for extra support and keep the room a little cool—your body sleeps best slightly chilled. Set a simple intention like, “I release the day and welcome rest.” If you’re tender in the neck, shoulders, or low back, make each movement smaller and slower; discomfort is a cue to ease up, not push through. Let the breath be your metronome—longer, softer exhales—and give yourself permission to move at the pace that feels naturally sleepy
- Where: Beside your bed or any quiet spot.
- Time: ~15–20 minutes.
- Stance tip: Keep the spine tall, jaw soft, and shoulders “melted.
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Breath pattern: Inhale through the nose; exhale through a small “pin-hole” mouth—make the exhale longer than the inhale (e.g., 4 counts in, 6 counts out).
The Bedtime Qigong Routine
Move slowly. Let your breath set the pace. If anything causes pain or dizziness, make it smaller or skip it.
1) Zhan Zhuang / Standing Qigong (Wuji set-up) — 1–2 minutes
- Feet shoulder-width. Knees softly bent.
- Sacrum “heavy” toward the earth; crown lightly lengthens upward.
- Tongue on the roof of the mouth.
- Breathe into the low belly and lower back—expand on inhale, condense on exhale.
- Hands on Lower Dantian (below navel): women right hand over left; men left over right.
2) Cleansing Breath — 1–2 minutes
- Inhale → belly/back expand.
- Long exhale through a straw-like mouth to “clear old qi.”
- Try 4 counts in / 6 counts out, then let the breath return to a natural rhythm
3) Heavenly Pillars (spinal nods with pelvic tilt) — 6–8 slow reps
- Inhale: Tilt pelvis and chin slightly back, opening the front line.
- Exhale: Pelvis and head tuck, gently rounding.
- Keep the spine long (avoid slouching). Move like a wave.
4) Dragon Back of 8 Trigram Qigong 4–6 waves
- From your feet, ripple forward: ankles → knees → hips → spine → ribs → chest.
- Exhale and sink the sacrum; feel the body settle.
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Eyes may close. Go as slow as you comfortably can.
5) Turtle Looks Behind (arm spirals + torso twist) — 3 cycles/side
- Arms spiral out (thumbs lead), torso twists; look gently behind. Exhale as you turn.
- Return to center on inhale.
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Spiral in (thumbs inward) as you untwist. Switch sides.
6) Tilting (neck + hand shapes) — 3–4 cycles/side
- One hand: fingers together, palm turned inward toward the armpit.
- Other hand: palm flexed down, fingers wide, pressing toward the earth.
- Exhale: Tilt ear toward the “fingers-together” side; inhale: center; exhale: switch hands and tilt other side.
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Keep shoulders away from ears.
7) Turtle Turns Its Head (head circles; optional hip counter-rotation) — 2 slow circles each way
- Let the head hang forward, then slowly circle to each side.
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Optional: hips rotate opposite the head (only if it feels natural). Reverse direction.
8) Four Gates Breathing (palms & soles awareness) — 1 minute
- Stand in Wuji with arms relaxed wider at the sides.
- Inhale: feel breath gather in the Lower Dantian.
- Exhale: release awareness into palms and soles (“four gates”).
9) Closing / “Packing the Qi” — 3 rounds + rest
- Inhale: float arms to shoulder height; turn palms up and reach.
- Exhale: press hands down and settle. Repeat x3.
- Hands on Lower Dantian
- Inhale: abdomen & low back expand
- Exhale: imagine a soft pink pearl condensing in the Dantian
- Release control of the breath. Melt into stillness for 1–3 minutes. .
To finish: Notice skin sensations, nearby and distant sounds, and taste. Soften your gaze open. One more easy inhale… longer exhale. Sleep well.
Extra tips for better sleep
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Make exhale longer than inhale to increase vagal tone and calm arousal (a key principle emphasized across White Tiger Qigong breathwork Courses.
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Pair this routine with gentle Six Healing Sounds on stressful days to release excess emotional charge before bed.
