Pregnancy and Qi Gong: What We Know So Far
Pregnancy can be beautiful, strange and sometimes overwhelming. Your body changes week by week. Your energy, mood and sleep can feel different from one day to the next.
Many mums-to-be are drawn to softer movement practices. Qi Gong is one of them. But what do we actually know about Qi Gong in pregnancy? And how can you stay safe while you enjoy the benefits?
This article shares a gentle, honest look at where the research stands, what seems sensible, and where to be cautious. It will also give you practical ideas for adapting Qi Gong before and after birth. For a more detailed guide, you can explore Qi Gong for Pregnancy and Postpartum: Gentle Guidance alongside this article.
Membership options: support for your changing body
If you’d like kind, structured support during pregnancy, you have a few ways to practise with me:
Weekly live classes you can join from home with Live Online Qi Gong Classes.
A deeper understanding of how energy flows through your body with the Qi Gong and the Meridians Course.
If membership feels like too much for now, you can start gently with the 21-Day Qi Gong for Beginners mini course – a low-commitment way to see how your pregnant body responds.
Always speak to your midwife or GP before starting or changing any exercise routine.
What we actually know (and don’t know) about Qi Gong in pregnancy
There is far less research on pregnant people practising Qi Gong than on the general population. That’s the honest truth.
What we do have is:
A growing body of evidence showing Qi Gong can help with stress, mood, sleep and gentle fitness in adults. You can see an overview in Qi Gong Evidence 2025: What the Studies Say.
Useful research on Qi Gong for anxiety and mood in non-pregnant adults, which points to better emotional balance and nervous system regulation. Have a look at Qi Gong & Anxiety / Mood: 2020–2025 Evidence Overview.
Studies on blood pressure and heart-rate variability, which may be relevant if you are keeping an eye on blood pressure in pregnancy. You can explore this in Qi Gong & Cardiovascular Health: Blood Pressure, HRV & Heart Health.
What we don’t yet have in large numbers are trials that focus only on pregnant women. So, any advice has to be cautious and general. That’s why your own midwife or GP is so important.
When pregnancy and Qi Gong may work well together
Many mums-to-be find Qi Gong especially helpful for:
Gentle movement when intense exercise feels too much.
Back, hip and shoulder tension from posture changes and baby’s weight.
Breath awareness when you feel breathless or anxious.
Grounding and emotional calm during a big life transition.
For example, you might use:
Soft pelvic rocking and hip circles to ease lower-back stiffness.
Arm and shoulder circles to counter hunching over screens.
Gentle spine waves and side stretches to create space for your lungs and organs.
Short periods of standing or seated breathing practice to calm the nervous system.
These can all be practised more deeply with the ideas in Qi Gong for Pregnancy and Postpartum: Gentle Guidance.
Safety first: when to adapt or avoid Qi Gong
Because the research is limited, it’s wise to treat Qi Gong like any other exercise in pregnancy. That means:
Always check with your midwife or GP before starting.
Stop immediately and seek advice if you notice bleeding, fluid loss, chest pain, severe breathlessness, dizziness, fainting, or strong abdominal pain.
Be extra cautious if you have high-risk pregnancy, pre-eclampsia, placenta praevia, risk of preterm labour, severe anaemia, or any condition your team has flagged as a concern.
In general, most pregnant people are advised to:
Avoid lying flat on the back for long periods after the first trimester.
Avoid strong abdominal compression or forceful twisting through the belly.
Avoid overheating, especially in hot rooms or heavy clothing.
Be careful with balancing postures as bump and centre of gravity change.
Qi Gong adapts very well to these guidelines, especially when you include seated options like those in Chair Qi Gong for the Office and Home.
Membership paths as pregnancy unfolds
As your pregnancy moves through different stages, your energy and comfort will change. Bright Beings Academy gives you options that can shift with you:
In early pregnancy, you might prefer shorter, calmer sessions and gentle standing work in Live Online Qi Gong Classes.
As you move into the second trimester, you may enjoy slightly more flowing routines and a deeper understanding of your energy with the Qi Gong and the Meridians Course.
If you want a light touch throughout, simply repeat the 21-Day Qi Gong for Beginners mini course at your own pace, adjusting movements as your bump grows.
At every stage, check in with your health team, and honour how you feel, not how you think you “should” be.
Practical guidelines for pregnant Qi Gong
Here are some simple principles you can use as a gentle frame.
1. Keep intensity low to moderate
You should be able to talk in full sentences while you practise. If you feel breathless, slow down or rest.
2. Choose stable foot positions
Wider, grounded stances are safer than narrow or single-leg balance postures as your centre of gravity shifts.
3. Be kind to your core and bump
Skip strong abdominal work, deep forward bends that squash your belly, and vigorous twisting. Instead, use gentle pelvic tilts and spine waves.
4. Focus on breath quality, not fancy techniques
Avoid breath-holding, sharp “pumping” breaths or anything that makes you dizzy. Aim for smooth, comfortable breathing.
5. Use chairs and walls for support
Seated routines can be just as effective. You’ll find many ideas in Chair Qi Gong for the Office and Home. Standing near a wall or sturdy chair adds extra security.
Simple practice ideas for each trimester
Every pregnancy is unique, so treat these as suggestions, not rules.
First trimester
Short, calm sessions focusing on breath, shoulders and upper back.
Gentle tapping on arms and legs to ease fatigue and tension.
Very soft pelvic movements, only if they feel comfortable.
Second trimester
A little more flowing movement if your energy allows.
Gentle hip circles, side stretches and spine waves.
Standing postures that build grounding and leg strength without strain.
Third trimester
More seated or supported standing practice.
Focus on breath, posture and small movements to ease back and hip discomfort.
Short “movement snacks” spread through the day rather than long sessions.
For a fuller map of how this can look before and after birth, you can read Qi Gong for Pregnancy and Postpartum: Gentle Guidance.
A final offer of support for you and your baby
You don’t have to become a Qi Gong expert during pregnancy. Instead, think of it as a kind companion: a way to move, breathe and reconnect with yourself as your body does something extraordinary.
If you’d like live guidance, you’re very welcome in Live Online Qi Gong Classes. And if membership feels like too big a leap just now, the 21-Day Qi Gong for Beginners mini course is there as a gentle, low-commitment starting point.
FAQs: Pregnancy and Qi Gong – What We Know So Far
What does “Pregnancy and Qi Gong: What We Know So Far” actually mean?
It means we’re taking an honest, kind look at the current picture.
We know Qi Gong can support stress, mood, sleep and gentle fitness in adults.
We know it can often be adapted very well for pregnancy.
We also know that research on pregnant women specifically is limited, so we must stay cautious and always involve midwives and doctors.
This article and Qi Gong for Pregnancy and Postpartum: Gentle Guidance are here to help you use Qi Gong as support, not as a replacement for medical care.
Is Qi Gong safe in all trimesters of pregnancy?
For many people, gentle Qi Gong can be adapted throughout pregnancy, but it is never one-size-fits-all. Safety depends on:
Your overall health.
Whether your pregnancy is considered low risk or high risk.
Symptoms such as bleeding, pain, dizziness or breathlessness.
Always check with your midwife or GP before starting. If at any point you feel unwell, stop and seek advice.
Which Qi Gong movements should I avoid while pregnant?
As a general guide, pregnant women are often advised to avoid:
Strong abdominal compression or twisting.
Long periods lying flat on the back, especially after the first trimester.
High-impact movements, jumps or jerky changes of direction.
Deep forward bends that squash the bump.
Any posture where you feel unstable or wobbly, especially on one leg.
Instead, focus on gentle, rhythmic, stable movements. Seated routines from Chair Qi Gong for the Office and Home can be a lovely, safe alternative.
Can I start Qi Gong in pregnancy if I’ve never exercised much before?
Yes, many women begin Qi Gong during pregnancy because it feels less intimidating than traditional exercise. The key is to:
Get a green light from your midwife or GP.
Start with short sessions – even 5–10 minutes.
Keep moves small and comfortable.
Avoid pushing through pain or breathlessness.
If you’re brand new and want a simple structure, the 21-Day Qi Gong for Beginners mini course offers short, manageable routines you can adjust as needed.
How often should I practise Qi Gong while pregnant?
There’s no fixed rule. A gentle aim might be:
Most days, for 5–20 minutes.
More on days when you feel good.
Less, or even nothing, on days when you’re tired, unwell or uncomfortable.
Consistency is more important than intensity. Even a few minutes of soft breathing and simple movement can make a difference to how you feel. If you’d like company and reassurance, Live Online Qi Gong Classes give you a regular space to tune in, adjust and move safely.
I look forward to connecting with you in my next post.
Until then, be well and keep shining.
Peter. :)
