Welcome & Introduction
How to use the course, and the first delta-wave audio track you can take to bed tonight.
- Video: Intro to Sleeping with White Tiger
- Binaural Beats — Delta Wave MP3
Qigong for Better Sleep
If your body is exhausted but your mind will not stop, the problem is not your willpower.
A nine-module Daoist Medical Qigong system to settle the nervous system, quiet a racing mind, and restore the conditions for deep sleep.
Enroll NowSelf-paced · Lifetime access · 14-day refund
The Pattern
You know the feeling.
The room is dark. The body is tired. The brain is not interested. Replays of the day. Plans for tomorrow. A worry you thought you had put down hours ago. You count, you breathe, you turn the pillow over. And then at three in the morning, your eyes open again.
- You fall asleep, then wake at 2:30 or 3am and cannot get back.
- Your body feels heavy, but your mind feels wired.
- You have tried melatonin, magnesium, herbal teas, sleep apps.
- You take something to sleep, and quietly worry about it.
- The next day shows up in your work and your memory.
In Chinese Medicine, this pattern has a name. It is not a willpower problem. It is a Qi pattern. And it is something the body has been trained to do — which means it is something the body can be retrained out of.
A Different Approach
Sleeping with White Tiger.
This is not another sleep meditation library. It is a sequenced, lineage-rooted education in how to use breath, movement, and sound to bring the nervous system down out of fight-or-flight, clear the meridians that govern sleep in Chinese Medicine, and create the internal conditions that the body needs to sleep through the night.
9
Modules
27
Practices
2
Audio Tracks
15m
Per Day
The Lineage
A tradition you can practice tonight.
White Tiger Qigong is a modern transmission of an ancient Daoist Medical Qigong tradition. Founded by Tevia Feng, the first person authorized by the central monastic body of Bhutan to create a Qigong program for monks. Published by YMAA. The curriculum has been refined in collaboration with educators from Harvard and Stanford, and with movement specialists from Cirque du Soleil and European Ballet.
Every routine in this course is delivered by a certified White Tiger Qigong instructor. The lineage stands behind every breath.
70,000+
Students
200+
Certified Instructors
40+
Countries
The Three Pillars
Why this works when other sleep tools have not.
White Tiger Qigong is built on three knowledge streams that are usually kept separate. Sleep is the discipline where their integration matters most.
I.
Neuroscience
Practices are sequenced to shift the autonomic nervous system out of sympathetic dominance and into parasympathetic rest. Delta-wave binaural audio entrains the brain toward the wave-state of deep sleep.
II.
Sports Science
Breath ratios, posture, and movement load are structured the way a high-performance recovery protocol is structured. The body that recovers is the body that sleeps.
III.
Chinese Medicine
Sleep is governed by the Heart, the Kidneys, the Liver, and the relationship between Yin and Yang. The course works directly with these systems through the Six Healing Sounds, meridian work, and acupressure.
The Research
What peer-reviewed studies show.
Qigong is one of the most studied of the Eastern movement traditions. The evidence base for its effect on sleep quality is increasingly strong.
-
A 2025 systematic review and meta-analysis of fifteen randomized controlled trials (1,074 participants) found that Qigong significantly improved Pittsburgh Sleep Quality Index scores compared with controls.
Mean difference −2.47, 95% CI −3.09 to −1.85, p < 0.001. -
A meta-analysis of randomized controlled trials in insomnia patients found Tai Chi reduced PSQI scores and clinical anxiety and depression scores.
WMD = −1.75 sleep quality; −2.18 anxiety; −5.08 depression. -
Baduanjin qigong, in subgroup analysis, showed PSQI improvement of MD = −2.89.
p < 0.001, 2025 meta-analysis subgroup. -
Non-Sleep Deep Rest and yoga nidra protocols — closely related to the breath-and-attention practices in this course — have been shown in randomized trials to improve sleep onset in chronic insomnia.
These studies describe the broader Qigong tradition, not this specific course. Qigong is an educational and movement practice; it is not a medical treatment. If you have a diagnosed sleep disorder, work with your physician.
The Curriculum
Nine modules. A full sleep system.
Every module is sequenced. You can also pull individual practices on the night you need them.
Sleep Through Chinese Medicine
The diagnostic frame. What your sleep pattern is telling you about your Qi.
- Sleep treatments with Chinese Medicine and Qigong
The Six Healing Sounds
The Liu Zi Jue — six vocal tones used since the fourth century to tonify and quiet the organs that govern sleep.
- Theory and practice
- Dynamic follow-along
- Module quiz
Daily Sleep Maintenance
Fifteen minutes a day. The maintenance system that resets sleep over weeks.
- Daily Qigong Routine for Insomnia
- Nightly Qigong Routine with Leon
- Breathing & Meditation Routine
Before-Bed Maintenance
What to do in the last hour. Eight practices, sequenced.
- Cleansing Breath with delta-wave audio
- Balloon Breathing with delta-wave audio
- Vibrational Cleansing Breath
- Three-Part Meditation Routine
- Three Key Acupressure Points
For Those Who Cannot Fall Asleep
A dedicated program for sleep-onset insomnia.
- Heavenly Pillar movement
- Girdle Vessel Qigong
- Womb Breathing Qigong
Dynamic Prescriptions
Targeted practices for the specific organ patterns behind your sleep.
- Kidney & Heart Harmonization
- Crane 2 — Takes Flight (silent)
- Liver & Spleen Qi Harmony
- Separating Heaven and Earth
Integration
Bedtime checklist, full course notes, and how to keep this going.
- Bedtime & Sleep Checklist
- Sleeping with White Tiger Notes
Certification
Certificate of Completion issued by White Tiger Qigong, marking the end of the program.
The Teaching Team
Certified White Tiger Qigong instructors.
The course routines are led by members of the certified WTQ instructor team. Each is rigorously trained in the same lineage curriculum.
Tevia Feng
Master InstructorFounder of White Tiger Qigong. Leads the lineage curriculum behind this course.
Natalia Kolesnikova
Senior White Tiger Qigong InstructorSenior instructor trained in Taoist breathwork and sports science integration.
Matthew Jessner
White Tiger Qigong InstructorCertified instructor supporting sleep and recovery-focused Qigong practice.
What Changes
The shift students describe.
These are changes students most commonly report after working through the course. They are not medical claims, and they will not happen on the first night. The body learns in weeks, not minutes.
Falling asleep without needing to think your way into it.
Sleeping through the 3am window that used to wake you.
Less reliance on melatonin, alcohol, or screens to wind down.
Waking with a body that feels recovered, not negotiated with.
A nervous system that knows how to step out of sympathetic gear.
A practice you can return to for the rest of your life.
What Our Students Are Saying
Insights from Those Who’ve Experienced the Fusion
Included With Enrollment
Four bonuses, designed for the first thirty nights.
01
The Delta-Wave Audio Library
Two binaural-beat tracks engineered to entrain the brain toward deep-sleep wave-states. Used inside the Cleansing Breath and Vibrational Cleansing practices, and downloadable for standalone use at the pillow.
Value $47
02
The Bedtime & Sleep Checklist
A one-page printable mapping the last ninety minutes before bed. Light, temperature, food, screens, breath, posture.
Value $27
03
The Acupressure Point Reference
The three points used in the before-bed protocol, with diagrams and exact pressure and timing instructions.
Value $37
04
The Sleeping With White Tiger Notes
The full course companion document. Theory, Chinese Medicine diagnostic frameworks, and long-form notes.
Value $67
Total bonus value: $178. Included with enrollment.
Enrollment
Qigong for Better Sleep
One-time payment. Lifetime access. Certificate of completion.
$149$97
Founding Price · USD
- Nine modules · twenty-seven practices
- Two delta-wave binaural audio tracks
- The four bonuses ($178 value, included)
- Lifetime access — desktop, tablet, mobile
- Certificate of completion
- 14-day money-back guarantee
Secure checkout · Instant access
14-Day Guarantee
Practice for seven nights. Then decide.
Sleep does not change in one session. It changes over consecutive practice. Work through the Daily Sleep Maintenance routine and one before-bed protocol for seven consecutive nights. If you have not noticed a shift, write to the team within fourteen days of enrolling and we will refund the full purchase.
We would rather you not own a course that did not help you.
Common Questions
What people ask before enrolling.
Do I need any prior qigong experience?
No. The course is designed for complete beginners. Every movement, breath pattern, and sound is taught from the ground up. If you have practiced before, the curriculum is sequenced so that it still works for you.
How much time per day will this take?
The Daily Sleep Maintenance routine is approximately fifteen minutes. The before-bed practices range from five to twenty minutes depending on which routine you select.
Will this work if I have severe or chronic insomnia?
This course is an educational tool, not a medical treatment. People with chronic or severe insomnia, sleep apnea, or other diagnosed sleep disorders should consult their physician. The practices are safe to use alongside conventional care.
Can I keep using my sleep medication while doing this?
Yes. Do not change any prescribed medication without speaking to your doctor. The practices are complementary.
How is this different from the meditation apps I have already tried?
Meditation apps are libraries. This is a sequenced curriculum that draws from Chinese Medicine, neuroscience, and sports science. You learn why a practice works, when to use it, and in what order.
How long do I have access?
Lifetime. The course is yours. Future updates to the curriculum are included.
What devices can I use?
Desktop, tablet, and mobile. The audio tracks download as MP3. The videos stream on any modern browser.
What if it does not work for me?
Practice for seven consecutive nights inside the first fourteen days. If you do not notice a shift, write to the team and we will refund the full purchase.
Sleep is not a luxury. It is the soil that the body grows from. Begin tonight.