Qigong: A Gentle Practice That Met Me Where I Was

Rebecca Preslar
Jan 11
3 min read

Qigong (pronounced chee-gong) is an ancient Chinese practice that blends slow, intentional movement with breath and awareness. Rooted in Traditional Chinese Medicine, qigong was originally developed as a way to support health, restore balance, and cultivate the body’s vital energy, or qi. While its history spans thousands of years, what has kept qigong alive is its simplicity—and its ability to meet people where they are.

I came to qigong during a time when my rheumatoid arthritis was in a significant flare. Movement felt overwhelming. Many exercises I usually enjoyed felt like too much for my body. Qigong was one of the only forms of movement I could tolerate—and in many ways, it became a lifeline.

Why Qigong Works During Inflammatory Flares

Unlike many forms of exercise, qigong does not ask you to push, strain, or power through discomfort. The movements are slow, circular, and gentle, designed to encourage circulation and ease rather than effort. During my flare, this was essential. My joints were sensitive, my energy was low, and my nervous system felt constantly on edge.

What stood out most was how adaptable the practice is. On days when standing felt like too much, I practiced seated qigong. Even minimal movements—combined with breath and focused attention—helped me stay connected to my body without aggravating symptoms. It reminded me that movement doesn’t have to be intense to be meaningful.

Movement Without Overwhelm

Rheumatoid arthritis and other inflammatory conditions often come with unpredictable pain, stiffness, and fatigue. Qigong offers an alternative to the “all or nothing” mindset around movement. Some days the practice might look like full, flowing sequences. Other days it might be a few minutes of gentle arm movements, breathing, or simply sitting and visualizing the flow of breath.

This flexibility is part of what makes qigong so supportive during flares. Instead of overriding the body’s signals, it encourages listening—adjusting the practice to match how you feel in the moment.

Beyond the Physical

Qigong also offered something I didn’t realize I needed at the time: nervous system support. The slow pace, rhythmic breathing, and mindful attention helped settle my system when pain and inflammation made everything feel heightened. Practicing qigong became less about “doing” and more about allowing—allowing my body to move gently, allowing space for rest, and allowing myself to show up as I was.

Over time, this shifted my relationship with movement. Rather than seeing it as something I had to endure or recover from, it became something that could actually support healing and regulation.

A Practice That Adapts With You

One of the most powerful aspects of qigong is its accessibility. It can be practiced standing or seated. You can practice for 5-10 minutes, or 30-40 minutes depending on your energy level. It can be slow and subtle or more expansive, depending on your needs. For anyone navigating rheumatoid arthritis or other inflammatory conditions, this adaptability can make movement feel possible again—even on difficult days.

Qigong isn’t about fixing the body. It’s about working with it, honoring its limits, and creating space for gentle, supportive movement—especially when that’s all that feels available.

As always, anyone living with a chronic condition should consult with their healthcare provider before starting a new movement practice.

A Broader Resource for People with Autoimmune Conditions

For many people living with autoimmune conditions, movement can feel complicated. Symptoms often fluctuate, energy levels vary, and what feels supportive one day may feel like too much the next. Qigong offers a framework that honors that variability. Rather than prescribing a fixed routine, it invites awareness, gentleness, and choice—qualities that can be especially meaningful when the body feels unpredictable.

This practice doesn’t ask for perfection or consistency in the traditional sense. It simply offers a way to stay connected to your body through breath, intention, and subtle movement. For some, qigong becomes a grounding ritual during flares; for others, it’s a quiet complement to more active forms of movement. Shared here as a resource, qigong may resonate with anyone seeking a softer, more responsive approach to movement while living with chronic or autoimmune conditions.

Exploring Qigong at Home

If you’re curious to experience qigong firsthand, there are many free, accessible resources available online. I tried several different qigong instructors on YouTube who offered guided practices in a variety of styles, lengths, and levels—including gentle and seated options. Just search "qigong" explore what feels supportive for you.

Below is one of my favorite beginner practices from YoQi:

As with any movement practice, it’s important to listen to your body and move in ways that feel supportive. These resources are shared as a starting point for exploration, not as medical guidance.