There’s a particular quality to the air in late September. The light turns golden, the evenings cool, and the trees begin their slow, magnificent surrender. As a child in Beijing, I remember my grandmother pausing during her morning tea to watch the ginkgo leaves turn a brilliant yellow. She’d say, “Qiū tiān shì shōu cá de jì jié” — autumn is the season of harvesting and storing. But it’s also, she’d add with a knowing look, the season for letting go. In Traditional Chinese Medicine (TCM), autumn isn’t just about pumpkins and cozy sweaters; it’s a profound invitation to release what no longer serves us, much like the trees release their leaves. This process of autumn TCM emotional release is a cornerstone of seasonal wellness, and it’s more practical and grounding than you might think.
- The Lung and Large Intestine: Autumn's Emotional Gatekeepers
- Signs Your Autumn Energy is Out of Balance
- The Practice of Letting Go: A 5-Step TCM Ritual
- Nourishing the Letting Go: Foods for Lung Yin
- Movement for Release: Qigong to Clear Lung Qi
- The Acupressure Point for Emotional Release: Letting Go at LU-7
The Lung and Large Intestine: Autumn’s Emotional Gatekeepers
In TCM theory, each season is governed by a pair of yin-yang organs. Autumn belongs to the Lung (yin) and the Large Intestine (yang). This pairing is no accident. The Lung is the “tender organ,” responsible for taking in the new (fresh air, qi, inspiration) and dispersing it throughout the body. The Large Intestine is the “official of change,” responsible for letting go of the waste. Together, they form a perfect metaphor for autumn: a time to receive the clarity of cooler air and to release the physical and emotional clutter of the year.
The Huangdi Neijing, the foundational text of TCM compiled over 2,000 years ago, states in the Suwen (Simple Questions): “The Lung is the official of the canopy, and the rhythm of the seasons is regulated by it.” This “canopy” refers to the Lung’s role in protecting us, but also in establishing a rhythm—a breath. The emotional correlate of the Lung is grief and sadness. When the Lung qi is strong, we can process loss and change with resilience. When it’s weak, we may feel stuck in sadness, unable to let go, or conversely, we might feel a deep, unexplained melancholy as the season turns.
A 2018 review in the Journal of Traditional Chinese Medical Sciences explored the physiological basis for this mind-body connection, noting that Lung qi deficiency often correlates with symptoms of depression and a weakened immune response—both common complaints as we transition into colder months. This isn’t just poetic metaphor; it’s a functional map for wellness.
Signs Your Autumn Energy is Out of Balance
How do you know if you’re struggling with autumn’s emotional lessons? Your body and mind send clear signals. Look for these patterns, which indicate a Lung/Large Intestine imbalance:
- Physically: A dry, hacking cough that isn’t from a cold; dry skin, lips, or hair; a feeling of tightness in the chest; constipation or sluggish digestion; a weakened immune system that catches every cold.
- Emotionally: A persistent, low-grade sadness; difficulty crying or, conversely, crying easily; an inability to let go of past hurts, grudges, or old “stuff” (both emotional and physical); feeling melancholy or nostalgic without a clear trigger; a sense of rigidity or inflexibility.
- Mentally: Obsessive thoughts about the past; difficulty making decisions; a focus on lack or what’s been lost rather than what’s been gained.
During my studies in Chengdu, my teacher, Dr. Li, would often point to a patient’s complexion and say, “See the dryness? The skin tells the story of the Lung.” He’d then ask about their bowel habits, because the Large Intestine’s ability to let go is the physical mirror of the Lung’s emotional function. If you’re holding onto physical waste, you’re likely holding onto emotional waste, too.
The Practice of Letting Go: A 5-Step TCM Ritual
This isn’t about a dramatic life overhaul. In TCM, lasting change comes from small, consistent, daily actions that align with the season’s energy. Here is a practical, 5-step ritual you can begin today, ideally in the evening when the day’s energy is settling.
Step 1: The Physical Sweep (10 minutes)
Choose one small area: a single drawer, your desktop, your bedside table. The goal is not to clean the whole house, but to make one conscious decision to release. As you handle each item, ask: Does this serve my present? If not, thank it and let it go (trash, donate, recycle). This physical act primes your psyche for emotional release.
Step 2: The Breath of Release (3 minutes)
Sit comfortably. Place your hands on your lower abdomen. Inhale deeply through your nose for a count of 4, feeling your belly expand. Hold for a count of 2. Exhale slowly and completely through your mouth for a count of 6, making a soft “haaa” sound as you consciously release tension from your shoulders, chest, and belly. Repeat 10 times. This extended exhalation specifically stimulates the parasympathetic nervous system and mimics the Lung’s releasing function.
Step 3: The Journaling Purge (5-7 minutes)
Take a piece of paper. At the top, write: “What I am ready to release this autumn.” Set a timer for 5 minutes. Write without stopping, without editing. It can be worries, regrets, old stories, specific people, habits, or even vague feelings. When the timer goes off, read it once, then safely burn the paper in a sink or fireplace, or tear it into tiny pieces and throw it away. The act of destruction is a powerful symbolic release.
Step 4: The Nourishing Sip (5 minutes)
Prepare a simple, moistening tea. Steep 3-5 dried Chinese pear slices (Pyrus bretschneideri) and 5 goji berries (Lycium barbarum) in a mug of hot water for 10 minutes. Add a small drizzle of raw honey once it’s warm, not boiling. Sip it slowly, feeling its gentle moisture soothe your throat and lungs. This tea is a classic TCM prescription for autumn dryness.
Step 5: The Letting-Go Stretch (2 minutes)
Stand up. Reach your arms up overhead, interlacing your fingers, palms facing the ceiling. Stretch tall, taking a deep breath in. As you exhale, bend forward from your hips, letting your arms and head hang heavy toward the floor. Let gravity pull the tension from your neck and back. Hold for 30 seconds, breathing deeply. Slowly roll up to standing. This simple stretch opens the chest (benefiting the Lung) and encourages a downward, releasing flow of energy.
Nourishing the Letting Go: Foods for Lung Yin
You cannot release what is dry and brittle. To let go gracefully, you must first cultivate moisture and softness. In TCM, this means nourishing Lung Yin—the cool, moist, receptive aspect of the Lung organ system. Autumn’s dryness (both climatic and emotional) can deplete this yin, leading to the tightness and sadness we discussed. The solution is in your kitchen.
Focus on foods that are white (the color associated with the Lung), moistening, and slightly sweet. Here is your actionable autumn plate:
| Food | TCM Properties | Simple Preparation |
|---|---|---|
| Asian Pear (Pyrus bretschneideri) | Sweet, cool. Moistens Lungs, clears heat. | Eat raw, or bake at 350°F (175°C) for 20 min with a pinch of cinnamon. |
| White Wood Ear Mushroom (Tremella fuciformis) | Sweet, neutral. Profoundly nourishes Lung Yin, promotes fluids. | Soak 1 dried mushroom for 1 hour. Simmer with 5 red dates and 1 tbsp goji berries in 4 cups water for 1 hour to make a sweet, gelatinous soup. |
| Lily Bulb (Lilium brownii) | Sweet, slightly bitter, cool. Moistens Lungs, calms the spirit. | Add 15g dried lily bulb slices to any chicken or vegetable broth-based soup in the last 20 minutes of cooking. |
| Honey (Raw, local) | Sweet, neutral. Moistens dryness, harmonizes. | Stir 1 tsp into warm (not hot) water or tea. Never cook with it. |
| Sesame Seeds (Black or White) | Sweet, neutral. Nourishes Yin, lubricates intestines. | Toast 2 tbsp and sprinkle on oatmeal, salads, or steamed greens. |
| Almonds (Sweet, not bitter) | Sweet, neutral. Moistens Lungs, benefits the Large Intestine. | Eat 10-12 as a snack, or blend into a smoothie with pear and almond milk. |
The Autumn Evening Elixir: For a powerful daily practice, simmer 3 slices of dried Chinese pear, 5 dried longan fruits (Dimocarpus longan), and 1 tsp of goji berries in 2 cups of water for 15 minutes. Strain and drink warm after dinner. This simple decoction moistens, calms the mind, and supports the Lung’s releasing function.
“The wise nourish life by following the seasons. In spring, they ‘give birth’; in summer, they ‘grow’; in autumn, they ‘harvest’ and ‘let go’; in winter, they ‘store.’”
— Huangdi Neijing: Suwen, Chapter 2
Movement for Release: Qigong to Clear Lung Qi
Vigorous exercise can be depleting in autumn. Instead, favor gentle, rhythmic movement that opens the chest and promotes deep, sighing breaths. Qigong, the ancient practice of cultivating life energy, is perfect. One of the most famous forms for the Lung is the “Five Animal Frolics: Bear” movement.
How to Practice the Bear Frolic:
- Stand with feet shoulder-width apart, knees slightly bent.
- Place your hands in front of your lower abdomen, palms facing up.
- As you inhale, slowly raise your hands up the centerline of your body, past your navel, solar plexus, and finally turning them to face forward at chest height, as if you are gently pushing something away.
- As you exhale, slowly lower your hands back down the centerline, turning them to face your abdomen again.
- Move with the slow, deliberate, heavy quality of a bear. Repeat for 5-10 minutes.
The pushing motion on the inhale opens the Lung meridian across the chest. The slow, grounding movement embodies the earthy stability we need to feel safe enough to let go. A 2020 study in BMC Complementary Medicine and Therapies found that regular qigong practice significantly reduced scores for anxiety and depression, supporting its use as a mind-body intervention for emotional balance.
The Acupressure Point for Emotional Release: Letting Go at LU-7
If you could only learn one acupressure point for autumn, this would be it. Lung 7 (LU-7), called Liè Quē (Broken Sequence), is the command point for the head and neck, but more importantly, it is the master point for letting go.
Location: On the inside of your wrist, about 1.5 inches above the wrist crease, on the thumb side. You’ll feel a small depression between two tendons.
How to Use It: Sit quietly. Take three deep breaths. Using the thumb of your opposite hand, apply firm, steady pressure to LU-7. You should feel a dull ache, not sharp pain. Hold for 2-3 minutes while breathing deeply. As you press, consciously think of one thing you are ready to release—a thought, a feeling, a habit. Do this on both wrists. This point is traditionally used to “descend Lung qi” and release grief. It’s my personal go-to when I feel the melancholy of the season creeping in.
The Jin Gui Yao Lue (Essential Prescriptions of the Golden Cabinet), another classic TCM text, uses formulas that activate the Lung’s releasing function to treat emotional stagnation. While we can’t prescribe formulas here, stimulating LU-7 is a safe, self-administered way to access that same principle.
Recommended Tools for Autumn Practice
- Acupressure Massage Ball: A simple spiky ball for rolling under your feet or along your forearms to stimulate meridians.
- Cast Iron Teapot: For brewing the nourishing teas and elixirs mentioned. The iron can add trace minerals and retains heat beautifully.
- Journal with Burn-Safe Pages: A dedicated notebook for your evening release ritual. Some are made with materials designed for safe burning.
Common Questions
Is it normal to feel more emotional or sad in autumn?
Yes, from a TCM perspective, it’s entirely normal. Autumn is the season of the Metal element, which governs the Lung and its associated emotion of grief. As the natural world contracts and lets go, our own unresolved grief or sadness can surface. This isn’t a pathology; it’s an invitation to acknowledge and process these feelings. The practices above—especially the breathing, acupressure, and nourishing foods—are designed to support you through this natural seasonal rhythm, not fight it.
Can this TCM approach replace therapy or medication for depression?
Absolutely not. TCM is a complementary wellness system with millennia of traditional use, but it is not a substitute for professional mental healthcare. If you are experiencing severe or persistent depression, anxiety, or grief that interferes with your daily life, it is essential to seek help from a licensed therapist or medical doctor. You can use these TCM practices alongside professional treatment as a way to support your overall well-being and connect with seasonal rhythms. Always inform your healthcare providers of any complementary practices you are using.
How long should I do the 5-step ritual to see a difference?
Think of it as a seasonal tune-up, not a quick fix. Consistency is more important than intensity. I recommend practicing the ritual 3-4 times per week throughout the autumn season (roughly September through November in the Northern Hemisphere). Many people report feeling a subtle shift—a sense of lightness, easier breathing, or reduced feelings of melancholy—within 2-3 weeks. The physical benefits of improved digestion and softer skin often appear first. Listen to your body; it will tell you what it needs.
The bottom line: Autumn’s invitation to let go is a powerful, natural rhythm encoded in both the environment and our bodies. By aligning with the Lung and Large Intestine’s energy through specific foods, breathwork, gentle movement, and conscious release rituals, we can transform seasonal melancholy into a profound practice of emotional clarity and renewal. Like the tree that must shed its leaves to conserve energy for spring, our own release makes space for new growth.
About the Author
Yu Xi Zhang grew up in a Chinese household where traditional wellness practices were part of daily life. With over 15 years of study under licensed TCM practitioners in Beijing and Chengdu, and a certification in TCM nutrition from the Beijing University of Chinese Medicine, she bridges Eastern wisdom with Western wellness in practical, actionable ways. Her writing draws from classical texts like the Huangdi Neijing and modern research to help readers live healthier, more balanced lives.
This article is for educational purposes and reflects traditional wellness perspectives. It is not a substitute for professional medical advice, diagnosis, or treatment.
