Qi Gong for Autoimmune Conditions: Pacing, Breath, Regulation

How can Qi Gong help with autoimmune conditions?

Autoimmune conditions are unpredictable. Energy rises and falls. Muscles guard. The mind worries. Qi Gong helps by calming the nervous system and reducing “always-on” stress. Slow movement with a longer, softer exhale signals safety. Tension eases. Breath deepens. The body can recover.

Want live guidance that respects your energy envelope? Practise with us in real time: Live Online Korean Qi Gong Classes.

Medical disclaimer: Educational only. Not medical advice. If you’re pregnant, managing a condition, or on medication, please speak to your GP first. Practise gently and stop if you feel pain, dizziness, or distress.

Link band (quick access)

Qi Gong for Beginners Online Course
Live Online Korean Qi Gong Classes
Meridians & Organ Clock — Complete Guide
Spleen Meridian • Liver Meridian • Kidney Meridian • Triple Burner Meridian • Pericardium Meridian

Safety first (autoimmune-aware rules)

• No breath holds. Keep exhale longer than inhale.

• Small ranges. Slow transitions. Sit whenever needed.

• Low load. No straining or “power through”.

• Flare filter. If symptoms rise, stop and rest.

• Gentle heat. Stay cool. Avoid hot rooms or sun.

• Check meds. If medication affects balance, start seated.

Medical disclaimer: Educational only. Not a substitute for medical care. Consult your GP if you’re unsure.

Why this helps (plain English)

Autoimmune flares are stressful on the whole system. Stress, in turn, can amplify pain, fatigue, and poor sleep. Qi Gong interrupts that loop. Slow rhythm. Soft eyes. Longer exhales. The nervous system resets towards calm. Muscles release. Circulation and digestion improve. You get a kinder baseline.

Meridian focus adds a useful map:

• Recovery and deep reserves: Kidney

• Nourishment and “worry”: Spleen

• Irritability, rib tightness, detox tone: Liver

• Whole-system coordination: Triple Burner

• Emotional ease and chest space: Pericardium

The pacing mindset (before you begin)

• Energy envelope. Practise inside your daily energy, not at its edge.

• Little and often. 2–6 minutes beats 30 minutes once a week.

• Goldilocks load. After practice, you should feel calm, not wiped out.

• Micro-wins. One movement on a flare day still counts.

6-minute flare-day routine (seated and soft)

Goal: reduce arousal, melt shoulder/neck tension, and lengthen the exhale without fatigue.

1. Arrive (60 sec)
   Sit tall. Feet flat. Hands on belly. Inhale 3–4. Exhale 5–6. Six breaths.

2. Jaw–neck release (60 sec)
   Unclench jaw. Tiny yes/no nods. Slow side turns. Eyes soft.

3. Shoulder melt (60 sec)
   Small rolls. Three forward. Three back. Exhale as shoulders drop.

4. Pericardium sweep (90 sec)
   Inhale, trace up the centre chest. Exhale, sweep down the sides of ribs. Imagine warmth spreading.

5. Kidney warm rub (90 sec)
   Hands on lower back. Small circles. Long exhale. Feel the back body soften.

6. Close (30 sec)
   Hands on belly. Two easy breaths. Smile. Done.

Modify: If even this is too much, do steps 1 and 6 only. That is still practice.

10-minute “good day” routine (standing, with chair option)

Goal: free the waist, balance front–back lines, and keep effort low.

1. Quiet stance (60 sec)
   Feet hip-width. Knees soft. Inhale 4. Exhale 6.

2. Dai-belt circles (90 sec)
   Hands on hips. Slow circles to release the waist. Six each way.

3. Spinal wave (90 sec)
   Tiny ripples. Keep range small. Jaw relaxed.

4. Front–back sweep (90 sec)
   Inhale palms up the front midline. Exhale over the head and down the back. Six rounds.

5. Open–close chest (90 sec)
   Inhale to a soft “T”. Exhale, arms fold and hug. Shoulders low.

6. Triple Burner float (90 sec)
   Inhale, arms float to shoulder height. Exhale, lower slowly. 6–8 rounds.

7. Close (60 sec)
   Hands on belly. Three calm breaths. Thank your body.

Chair option at any time.

Breath patterns that regulate without strain

• 4–6 breathing: inhale 4, exhale 6.

• Soft “haa”. Quiet sigh on exhale through nose or lips.

• Box without holds: if you like rhythm, use even 4–4 (no retention).

• Tiny pauses only if natural. Never force.

Mini resets you can use anywhere (30–90 seconds)

• Hand-warmth to belly. Two long exhales.

• Shoulder drop. Inhale nose, exhale lips, let shoulders fall.

• Side-rib breath. Hands to ribs. Inhale widen. Exhale soften.

• Palm press. Press palms together gently for one breath. Release on the exhale.

Weekly plan (flare-smart and flexible)

• Most days: 2–6 minutes, seated or standing.

• Better days: add the full 10-minute routine.

• Tracking: note energy (0–10), mood, sleep, and any flare triggers.

• Tweak: if you feel heavier or foggier the next day, cut duration by a third.

Meridian add-ons (choose one, 2–3 minutes)

• Spleen nourishment: warm hands on belly. 6 rounds of 4–6 breathing.
  Guide: Spleen Meridian

• Liver ease: gentle side reaches with soft ribs. 4 slow rounds.
  Guide: Liver Meridian

• Kidney recharge: rub lower back warm, then tiny heel stamps (10–20).
  Guide: Kidney Meridian

• Whole-system balance: float arms with breath (inhale up, exhale down).
  Guide: Triple Burner Meridian

• Emotional calm: pericardium sweeps (as above) for one minute.
  Guide: Pericardium Meridian

Post-exercise check (60 seconds)

Sit. Hands on belly. Two slow breaths. Ask, “Do I feel calmer, steadier, or the same?”

• Calmer/steadier: perfect load. Repeat tomorrow.

• Same: keep duration the same for three sessions, then add one movement.

• Heavier/worse: halve today’s time next session. Rest more.

Adapting for common symptoms

• Joint pain: smaller ranges, more pulses, and longer exhales. Chair as default.

• Neuropathy/numbness: prioritise rib breathing and hand/foot circles.

• Balance issues: practise near a wall. Slow down. Eyes steady.

• Brain fog: shorter sets, same time daily. Use the exact same flow for a week.

• Poor sleep: do the flare-day routine 60–90 minutes before bed.

FAQs

Will Qi Gong reduce my autoimmune symptoms?
Qi Gong supports regulation and calm. Many people report better sleep, steadier energy, and less stress. We do not make medical claims. Track your symptoms and work with your GP.

How often should I practise?
Short and daily is best. Start with 2–6 minutes. Build up slowly when you have consistent “good day” signals.

Is seated practice effective?
Yes. Seated practice is ideal on flare days and for many conditions. You can stay seated long-term if that works for you.

What should I avoid?
Breath holds, strong muscular bracing, fast changes of level, hot rooms, and anything that spikes symptoms. Move like you’re whispering to your system.

Can I practise during a flare?
Yes—if it feels kind. Use the 6-minute flare routine. If symptoms rise, stop and rest.

Which meridians are most helpful?
Start with Spleen for nourishment, Kidney for reserves, Liver for rib ease and mood, Pericardium for emotional calm, and Triple Burner for whole-system timing.

What if I feel dizzy or heavy afterwards?
Stop. Sit. Hands on belly. Breathe naturally until steady. Halve the duration next time and slow everything down.

Can I combine Qi Gong with physio or yoga?
Yes. Keep loads low. Avoid back-to-back high-effort days. Space sessions with rest.

Medical disclaimer: This FAQ is educational only and not a substitute for medical care. Consult your GP if you’re unsure.

Further reading

Meridians & Organ Clock — Complete Guide
Spleen Meridian • Liver Meridian • Kidney Meridian • Triple Burner Meridian • Pericardium Meridian

Your next step (come and practise with us)

You’ll progress faster with kind coaching and a flexible plan. We pace sessions to your energy, give gentle feedback, and help you build a routine you can keep—especially on flare days. Join our Live Online Korean Qi Gong Classes. Prefer to start quietly at home? Begin with clear foundations in the Qi Gong for Beginners Online Course.

I look forward to connecting with you in the next post.

Until then, be well and keep shining.

Peter. :)