Qigong for Immune support
nourishing energy in autumn and the colder months
A Seasonal Invitation
As we move into autumn, many of us notice the pull to slow down — to turn inwards, to rest more deeply, and to care for ourselves in a way that supports resilience. In Qigong, we pay close attention to the seasons and to our own energy. This time of year invites us to strengthen something called Wei Qi or the body’s protective energy.
In Qigong and Chinese medicine, the seasons are linked to the Five Phases or Wuxing a way of understanding the cycles of nature and how they live in us. Autumn is connected with the metal phase, which relates to the lungs, the breath, and our ability to create healthy boundaries (learn more about how unlocking autumn’s wisdom can support you). Just before autumn comes the earth phase, the late summer season of nourishment and grounding. Both elements remind us that resilience begins with care: nourishing ourselves (earth) and protecting our energy (metal).
What is Wei Qi?
Wei Qi is often described as the body’s protective energy, it’s a little like a cloak or shield that helps us maintain healthy boundaries. It is linked to both physical immunity and emotional resilience.
The lungs, which belong to the metal element, play a key role in how Wei Qi flows. When we breathe out, we eliminate around 70% of the body’s waste products through the exhale which shows just how vital the lungs and breath are for cleansing and renewal. The breath is our bridge between inner vitality and the world around us, and strengthening the lungs is said to help keep Wei Qi strong.
How Qigong Supports the Immune System (Gently)
We don’t “boost” immunity with a quick fix, instead, Qigong offers gentle ways to nourish the body over time. Slow movement and breathwork help regulate the nervous system, guiding us into rest-and-digest states where the body can restore itself. Practices clear stagnation, build energy, and help us feel grounded, centred, and calm.
The earth element or phase, which governs digestion and nourishment, also plays its part. When we feel centred and well-fed, physically and emotionally, we have more energy to face challenges. Practices that steady the earth element and strengthen the metal element help us meet the colder months with steadiness and balance.
Research is starting to back this up. A large review of Tai Chi and Qigong studies found that these practices may improve markers of immune function and reduce stress and fatigue¹. Another review found benefits for stress, anxiety, and wellbeing² — all of which are closely tied to how resilient we feel in the winter months.
Supporting Everyday Energy and Seasonal Resilience
Colds, sniffles, and seasonal fatigue are part of the colder months for many people. While Qigong isn’t a guarantee that you won’t catch them, many people find that a regular practice helps them recover more quickly, feel less depleted, and stay calmer when illness does come. By supporting breath, circulation, and calm awareness, Qigong helps build a gentle resilience that benefits everyone not just those with chronic conditions.
Qigong for CFS, Fibromyalgia, and COPD
Research also shows promising results for people living with chronic fatigue syndrome (CFS) and fibromyalgia, suggesting Qigong can support energy, reduce pain, and improve quality of life³.
Other studies highlight benefits for chronic obstructive pulmonary disease (COPD), where gentle Qigong breathing and movement practices have been shown to improve lung function and overall wellbeing⁴.
Practical Suggestions for Autumn & Winter
You don’t need long or complicated practices to support yourself this season — consistency is more important than perfection. Here are some simple ways:
A short daily Qigong routine — even 10 minutes can help.
Breathing deeply into the lower belly, strengthening both the lungs (metal) and digestion (earth). Try focusing on a breath-led practice for at least five minutes.
Walking in nature, especially in morning light, to lift energy and mood.
Gentle Qigong forms that open the chest (metal) and massage the stomach area (earth).
Eating warm, nourishing foods and cultivating warmth physically, emotionally, and spiritually.
explore this in practice
If you’d like to explore this more deeply, I’ll be sharing a Qigong for Winter Wellbeing workshop where we’ll focus on Wei Qi. Together we’ll practice Qigong forms, breathing exercises, and meditation to help you feel nourished and supported through the colder months. The session is open to everyone no experience needed.
moving through the season
However you move through this season, may you find ways to nourish your energy, honour your boundaries, and stay connected to what grounds you. Like the trees letting go of their leaves, we too can allow what is no longer needed to fall away and in doing so, strengthen what protects and sustains us.
References
Oh, B., Butow, P., Mullan, B., Clarke, S., Beale, P., Pavlakis, N., … & Rosenthal, D. (2012). A critical review of the effects of medical Qigong on quality of life, immune function, and survival in cancer patients. Integrative Cancer Therapies, 11(2), 101–110.
Wang, C., Bannuru, R., Ramel, J., Kupelnick, B., Scott, T., & Schmid, C. H. (2010). Tai Chi on psychological well-being: systematic review and meta-analysis. BMC Complementary and Alternative Medicine, 10, 23.
Sawynok, J., & Lynch, M. (2014). Qigong and fibromyalgia: randomized controlled trials and beyond. Evidence-Based Complementary and Alternative Medicine, 2014, 379715.
Ng, B. H. P., Tsang, H. W. H., Jones, A. Y. M., So, C. T., & Mok, T. Y. Y. (2011). Functional and psychosocial effects of health Qigong in patients with COPD: a randomized controlled trial. Journal of Alternative and Complementary Medicine, 17(3), 243–251.
Image by Antonika Chanel from Pixabay