Autumn Grief & Your Lungs: 5 TCM Rituals to Release Sadness

The first time I felt it was in my early twenties, living away from home for the first time. The air turned crisp, the leaves began their fiery descent, and a quiet melancholy I couldn’t explain settled in my chest. It felt like a gentle, persistent ache—a longing for something just out of reach. My mother, on a phone call from thousands of miles away, listened and then said simply, “Ah, qiū fēng. The autumn wind is stirring your lungs. You need to breathe deeper and eat more pears.” At the time, I thought it was poetic nonsense. Years of studying Traditional Chinese Medicine (TCM) later, I understand she was pinpointing a profound connection: the intricate dance between autumn, grief, and our lungs.

The Lung’s Domain: Why Autumn Resonates with Grief

In TCM, the body is a microcosm of the natural world. We don’t exist in isolation from the seasons; we are part of their rhythm. The Huangdi Neijing (Yellow Emperor’s Classic of Internal Medicine), the foundational text of TCM written over 2,000 years ago, makes this connection explicit. It states: “The lung is the master of qi.” It governs our breath, our skin, our immune defense (what we call Wei Qi), and—crucially—it is the organ associated with the emotion of grief and sadness (bēi).

Think of it like this: your lungs are two delicate, spongy balloons that expand and contract with every breath. Their job is to take in the new (oxygen, inspiration, possibility) and let go of the old (carbon dioxide, the past, what no longer serves you). Autumn is the season of letting go. The trees release their leaves in a final, brilliant burst. The energy of nature contracts inward. When this natural process of release is mirrored within us, it can stir up any unresolved grief, sadness, or sense of loss we carry. It’s not that autumn causes sadness, but rather that its energy creates a container for what’s already there to surface.

“The lung is the canopy of the organ systems; it is the master of qi. It governs the skin and body hair, and its emotion is grief.”

— Paraphrased from the Huangdi Neijing

This isn’t just metaphorical. A 2020 review in the journal Frontiers in Psychology explored the psychosomatic aspects of respiratory conditions, noting that emotional states like anxiety and grief can directly impact breathing patterns and lung function (Chen et al., 2020). When we’re sad, our breath becomes shallow, often catching in the upper chest. This, in TCM terms, is a stagnation of Lung Qi. Our rituals for autumn, therefore, should focus on supporting this organ’s dual function: intake and release.

1. The “Letting Go” Breath: A 3-Minute Lung Qi Reset

This is the most direct way to communicate with your lungs. My teacher in Chengdu, Dr. Li, would start every autumn morning with this practice before even getting out of bed. It’s designed to stimulate the Lung meridian, which runs from the chest down the inner arm to the thumb, and to consciously facilitate release.

• Position: Sit comfortably or lie on your back. Place one hand on your chest, the other on your lower abdomen.
• Inhale (4 counts): Breathe in slowly through your nose, directing the breath deep into your belly so your lower hand rises first, then your chest hand. Imagine you are drawing in cool, clean autumn air.
• Hold (2 counts): Pause gently at the top of the inhale, feeling fullness.
• Exhale (6 counts): Slowly release the breath through pursed lips, as if you are blowing out a candle very gently. As you exhale, consciously think of one thing you are letting go of—a worry, a memory, a tension. Feel your chest and belly soften completely.
• Repeat: Do this for 3 minutes (about 10-12 cycles).

The key is making the exhale longer than the inhale. This activates the parasympathetic nervous system, telling your body it’s safe to release. Research from Harvard Medical School suggests that slow, deep breathing with an extended exhalation can reduce stress and improve heart rate variability, a marker of resilience (Harvard Health Publishing, 2021).

2. Nourish from Within: The Lung-Protective Autumn Kitchen

Food is medicine in TCM, and autumn calls for a specific dietary shift. We move away from the raw, cooling foods of summer and toward foods that are moistening and protective. The lungs are considered a “delicate” organ, easily irritated by dryness. Think of a dry sponge—it cracks. A moistened one is supple and functional.

Here are five specific foods to incorporate this week, with preparation methods:

A simple rule: If it’s white, it likely benefits the lungs. This includes radishes, cauliflower, turnips, and daikon. My grandmother’s go-to autumn soup was a simple broth of chicken, sliced daikon, ginger, and a handful of goji berries—simple, profound, and deeply nourishing.

3. Acupressure for Emotional Release: Pressing the “Grief Gate”

There are specific points on the Lung meridian that, when pressed, can help move stagnant emotion and ease the physical sensations of sadness—like a tight chest or a lump in the throat (what the Chinese call mei he qi, or “plum-pit qi”).

LU-1 (Zhōng Fǔ – Central Treasury): This is the first point on the Lung meridian, located in the hollow just below the outer end of your collarbone, near your shoulder. It’s called the “Central Treasury” because it’s where Lung Qi gathers. Gently press this point with your fingertips for 1-2 minutes on each side while breathing deeply. It can feel profoundly releasing, sometimes even bringing tears—and that’s okay. It’s the body’s way of emptying the treasury of held grief.

LU-7 (Liè Quē – Broken Sequence): This is the master point for the lungs and for letting go. Find it by interlocking your thumbs; the point is where your index finger rests, about 1.5 inches above the wrist crease on the inner arm. Apply steady, firm pressure here for a minute. It’s traditionally used to release grief, ease coughs, and even help with the common cold.

A 2018 pilot study published in the Journal of Alternative and Complementary Medicine found that acupressure on Lung meridian points showed promise in reducing anxiety and improving respiratory function in participants (Wang et al., 2018). While more research is needed, the centuries of clinical observation in TCM offer a compelling map.

4. The Sound of Healing: “Ssss” for the Lungs

TCM holds that each organ has a corresponding healing sound. For the lungs, it is the sound “SSSS” (like a tire deflating). This comes from the Liù Zì Jué (Six Healing Sounds) practice, an ancient qigong method. The vibration of the “ssss” sound is believed to resonate with the Lung meridian, helping to expel stagnant, turbid qi and excess heat (which can manifest as irritability or dry cough).

How to practice:

• Sit or stand with a straight spine. Rest your hands on your thighs.
• Inhale deeply through your nose, imagining you are gathering clean, white light into your lungs.
• As you exhale, slowly and steadily make the “SSSS” sound, imagining you are releasing gray, cloudy smoke from your lungs—releasing all sadness and grief with it.
• Visualize your lungs becoming clear and bright.
• Repeat 6-9 times. Always follow with a few natural breaths.

My qigong master in Beijing would have us practice this facing west, the direction associated with autumn and the lungs in the Five Element theory. The simplicity is deceptive; done with intention, it can be a powerful emotional release valve.

5. Create a “Letting Go” Evening Ritual

Rituals provide a container for our emotions. Autumn evenings are perfect for a simple, symbolic practice to honor the day’s end and consciously release what you’ve carried.

The Gratitude & Release Journal:

• Each evening, light a candle (a small, contained fire represents transformation).
• Take 3 deep “Letting Go” breaths (from Ritual #1).
• In a notebook, write down one thing you are grateful for from the day (nourishing the Lung’s positive capacity for inspiration).
• On the next line, write down one thing you are ready to release—a frustration, a sadness, a worry. It can be a single word.
• Close the notebook. You don’t need to re-read it. The act of writing is the release.
• Blow out the candle with a long, final exhale, symbolizing that release.

This ritual leverages the psychological power of “externalization”—getting the emotion out of your head and onto paper, which research shows can reduce its intensity (Pennebaker & Smyth, 2016). It aligns your personal rhythm with the season’s energy of contraction and letting go.

Common Questions

Is it normal to feel more sad in autumn?

Yes, from a TCM perspective, it is entirely normal. The season’s energy naturally stirs the emotion associated with the lungs, which is grief. Many people experience a mild, reflective melancholy as the days shorten and the world quiets. It becomes a concern if this sadness is persistent, debilitating, or interferes with your daily life. The rituals here are for supporting this natural emotional tide, not for treating clinical depression. If you have concerns, please consult a healthcare professional.

Can these practices actually help with a cough or cold?

They may provide supportive care. In TCM, a cough or cold is seen as an external pathogen invading the lungs, often because the Lung Qi and protective Wei Qi were already weak. Practices like the “Ssss” sound, acupressure on LU-7, and lung-moistening foods are traditionally used to strengthen the lungs’ defensive function and soothe irritation. However, they are not a replacement for medical treatment for infections. Always see a doctor for a persistent or severe cough.

I’m not Chinese. Can I still use these TCM practices?

Absolutely. The principles of TCM are based on observing the universal laws of nature and the human body’s response to them—principles that transcend culture. The connection between breath, emotion, and season is a human experience. While the cultural context is rich, the practices themselves are about working with your own body’s innate wisdom. Approach them with respect and curiosity, and adapt them to feel authentic to you.

The bottom line: Autumn’s melancholy isn’t a flaw to be fixed, but a signal to be listened to. By understanding the deep connection between the season, our lungs, and the emotion of grief, we can use simple, specific rituals—from mindful breathing and lung-nourishing foods to acupressure and sound healing—to support our body’s natural process of release. This autumn, don’t fight the feeling of letting go. Instead, create a gentle, daily practice to honor it, breathe through it, and transform it into space for something new.

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.

📖 Keep Reading

The Spring Stirring: How TCM Calms Restless 'Liver Qi' Before It Boils Over

Jul 21, 2026

The Frozen River Within: Winter's Gift of Emotional Stillness

Jul 20, 2026

Winter's Quiet Heart: TCM's Guide to Nurturing Joy in the Cold

Jul 19, 2026