There’s a particular quality to the air in late September, isn’t there? The light turns golden, the evenings cool, and something inside us begins to shift. In Traditional Chinese Medicine (TCM), this isn’t just a poetic observation—it’s a profound physiological and emotional reality. Autumn is the season of the Lung organ system, which governs not only our breath and immunity but also the emotion of grief (悲, bēi). This isn’t about clinical depression, but the natural, healthy capacity to feel loss, sadness, and to let go. When this system is balanced, we can process life’s inevitable endings with grace. When it’s out of balance, we may feel stuck in melancholy, experience shallow breathing, or catch every cold that goes around. This 7-day practice is your gentle guide to honoring autumn’s rhythm, releasing what no longer serves you, and finding a lighter, clearer state of being.
Understanding Autumn Grief in TCM: More Than Sadness
In the West, we often see grief as a problem to be fixed. In TCM, it’s a vital, cleansing emotion—like the falling leaves that make way for new growth. The Huangdi Neijing (Yellow Emperor’s Classic of Internal Medicine), the foundational text written over 2,000 years ago, states: “The Lung is the minister of the Heart and the seat of the corporeal soul (魄, pò).” The pò is our instinctual, physical soul, tied to our body’s breath and its deepest, most primal emotions. When we breathe fully, the pò is settled. When we hold our breath—or hold onto grief—it becomes constrained.
My teacher in Beijing, Dr. Li, used a simple analogy that stuck with me. “Think of your Lungs like a pair of bellows,” he’d say. “If you stuff them with old ash (unprocessed grief), they cannot draw in fresh air (inspiration) or create a strong flame (immunity). Autumn is nature’s time to clear the ash.” A 2017 study in the journal Frontiers in Psychology explored the somatic experience of grief and found that participants reported distinct physical sensations, often in the chest and throat, mirroring the TCM Lung pathway. This isn’t just metaphor; it’s a lived, embodied experience.
“When the Lung qi is strong, one can process sadness and move forward. When it is weak, one may feel stuck in sorrow.” — Principle from the Huangdi Neijing
This 7-day practice is designed to gently strengthen Lung qi, create space for emotional processing, and cultivate the metal element’s virtue: clarity and righteousness. We’re not forcing happiness; we’re creating the conditions for lightness to naturally arise.
The 7-Day Autumn Let-Go Practice: Your Daily Guide
This is a gentle, cumulative practice. Each day builds on the last, focusing on breath, food, movement, and reflection. You’ll need a journal, a few simple kitchen ingredients, and 20-30 minutes of quiet time each day.
Day 1: The Breath of Release
Focus: Conscious breathing to open the Lung channel.
Practice: Sit comfortably. Place one hand on your chest, one on your belly. Inhale slowly through your nose for a count of 4, feeling your belly expand. Hold gently for a count of 2. Exhale through your mouth for a count of 6, imagining you are blowing out a candle softly. Feel your chest gently fall. Repeat for 5 minutes. As you exhale, mentally or softly whisper the sound associated with the Lung: “Ssssss” (the sound of metal). This sound, used in Six Healing Sounds Qigong, is traditionally used to release excess heat and sadness from the Lungs. Do this once in the morning and once before bed.
Day 2: Nourish the Metal Element
Focus: Eating foods that support Lung yin and qi.
Practice: Prepare one of these Lung-nourishing foods today. The color white is associated with the Metal element in TCM, so we focus on white foods.
- Asian Pear (Pyrus pyrifolia) & Rock Sugar Tea: Slice one Asian pear, remove the core. Simmer in 2 cups of water with a thumb-sized piece of dried lu er duo (white fungus/tremella, Tremella fuciformis) and 2-3 pieces of Chinese rock sugar (bing tang) for 40 minutes. Eat warm. This is a classic, gentle moisturizer for dry autumn lungs.
- White Fungus & Lotus Seed Soup: Soak 15g dried white fungus for 30 minutes. Simmer with 20g dried lotus seeds (lian zi), 5 red dates (hong zao), and 1.5 liters of water for 1.5 hours until thick and gelatinous. Sweeten lightly with rock sugar.
- Simple Steamed Radish: Daikon radish (luobo) is prized in TCM for its ability to move qi and resolve phlegm. Slice one medium daikon into half-moons, steam for 10 minutes until tender. Drizzle with a few drops of sesame oil and a pinch of sea salt.
Day 3: Movement to Move Emotion
Focus: Gentle stretching to open the chest and arms, the Lung meridian pathway.
Practice: The Lung channel runs from the chest, down the inner arm, to the thumb. Try this simple 5-minute stretch: Stand tall, interlace your fingers behind your back. Gently straighten your arms and lift your hands away from your tailbone, opening your chest. Breathe deeply here for 30 seconds. Release. Then, extend your right arm out to the side, palm up. Gently pull your fingers back with your left hand, feeling a stretch along the inner forearm. Hold for 30 seconds, breathing into the sensation. Repeat on the left. This directly stimulates the Lung channel.
Day 4: The Let-Go List
Focus: Journaling for conscious release.
Practice: In your journal, create two columns. On the left, list things you are ready to release this autumn. These can be tangible (old clothes, a broken appliance) or intangible (a grudge, a past mistake, the need to be perfect). On the right, list what you wish to make space for (peace, a new hobby, self-compassion). Be specific. Instead of “be happier,” write “find joy in my 10-minute morning walk.” Then, take one concrete action on your “release” list. Throw out one item. Write a forgiveness letter you never send. The act of physically letting go is powerful medicine.
Day 5: Herbal Support
Focus: Sipping a lung-soothing tea.
Practice: Visit a Chinese herbalist or a well-stocked health food store. Ask for or look for these two key herbs: Bai He (Lily Bulb, Lilium brownii) and Gou Qi Zi (Goji Berry, Lycium barbarum). Lily bulb is a premier Lung yin tonic, traditionally used for dry coughs and emotional restlessness. Goji berry nourishes yin and blood. Steep 10g dried lily bulb pieces and 15g goji berries in hot water for 15 minutes as a simple daily tea. Sip it slowly, focusing on the warmth spreading through your chest.
Day 6: Connect with Nature’s Release
Focus: Observing and aligning with the season.
Practice: Take a 20-minute walk, preferably in a park or wooded area. Your only task is to observe the process of letting go. Watch how the trees release their leaves without struggle. Notice the crispness in the air that calls for deeper breaths. Collect one beautiful fallen leaf. As you hold it, reflect on its journey—how it served the tree, and how its release now nourishes the soil for future growth. This simple act of mindful observation connects your personal process to the grand, ancient rhythm of nature.
Day 7: Integration & Gratitude
Focus: Solidifying the practice with gratitude.
Practice: Repeat the breathing exercise from Day 1. Then, in your journal, write down three things you are grateful for that have come from past losses or endings. Perhaps a difficult breakup taught you self-reliance. A job loss led you to a more fulfilling path. This reframes grief not as an end, but as a necessary part of a larger cycle of growth. Finally, prepare a simple, nourishing meal using the principles from Day 2. Eat it slowly, savoring each bite, honoring the body that carries you through all of life’s seasons.
Beyond the 7 Days: Foods & Habits for Lung Health
Integrating these principles into your daily life can provide ongoing support for your Lung system and emotional resilience throughout autumn and winter.
| Food Category | Specific Foods & Preparation | TCM Benefit |
|---|---|---|
| White Foods | Daikon radish (steamed), Asian pear (raw or poached), white rice, oatmeal, cauliflower (roasted), garlic & onion (sautéed) | Directly nourish Lung qi and yin. Clears heat and moistens dryness. |
| Pungent Foods (in moderation) | Raw ginger (a few slices in tea), fresh scallions (as garnish), a small amount of radish, black pepper | Disperses congestion and promotes circulation of Lung qi. Use sparingly to avoid excess heat. |
| Mucilaginous Foods | Okra (steamed), chia seeds (soaked in water), flaxseeds (ground), seaweed (in soups) | Moistens the Lungs and intestines, counteracting autumn dryness. |
| Herbal Teas | Lily bulb (Bai He) & Goji tea; Chrysanthemum (Ju Hua) tea for heat; Ginger tea for cold/damp | Specific tonics for Lung yin, heat clearing, or warming digestion. |
Key Habit: Breathe before you eat. Before each meal, take three deep belly breaths. This shifts you from a stressed sympathetic state to a calm parasympathetic state, optimizing digestion. The Lung and Large Intestine are paired organs; calm breathing directly supports healthy bowel function, another way we “let go.”
When Grief Lingers: Signs Your Lung System Needs More Support
While this practice is beneficial for seasonal adjustment, persistent, overwhelming grief that interferes with daily life may indicate a deeper imbalance. In TCM, we look for these signs that the Lung system—and its partner, the Large Intestine—are struggling:
- Physical: Frequent colds, allergies, skin issues (eczema, dryness), shortness of breath, chronic constipation or loose stools, a pale complexion.
- Emotional: Inability to cry, or conversely, crying easily and frequently, feeling detached or “numb,” persistent melancholy, difficulty “moving on.”
- Tongue Sign: A pale tongue with a thin white coating is common. If there is Lung heat from stuck grief, the tongue tip may be red.
If you recognize these signs, consider seeking support from a licensed acupuncturist or TCM practitioner. Acupuncture points like Lung 7 (Lieque), located on the wrist, are master points for opening the chest and releasing grief. Herbs like Sha Shen (Glehnia littoralis root) are more potent yin tonics than food therapy alone. A 2020 review in the Journal of Ethnopharmacology highlighted the traditional use and modern pharmacological potential of several Lung-nourishing herbs, including lily bulb and glehnia, for respiratory and immune support.
Common Questions
Is it normal to feel more emotional in autumn?
Yes, from a TCM perspective, it is very normal. The autumn season energetically resonates with the Lung system, which governs grief and sadness. As the external world contracts and lets go (leaves falling, days shortening), our internal world is prompted to do the same. You may find past losses or current endings feel more poignant. This isn’t a sign of weakness; it’s your body and spirit in tune with the season. The practice is about creating a healthy container for these feelings so they can flow and release, rather than getting stuck.
Can this practice help with anxiety? I thought that was a Heart issue.
Great question. In TCM, the organs are interconnected. The Lung (Metal) is the “mother” of the Kidney (Water), and the “child” of the Spleen (Earth). More directly, the Lung houses the pò (corporeal soul), which is our instinctual, bodily sense of anxiety or unease. Shallow breathing, a hallmark of Lung qi deficiency, directly fuels anxiety. By deepening the breath and nourishing the Lungs, we often see a reduction in generalized anxiety. Furthermore, the Large Intestine, the Lung’s paired organ, is about letting go on a physical level. Constipation and anxiety often go hand-in-hand. So yes, supporting the Lung system can have a profound calming effect that complements work on the Heart.
I’m not Chinese. Is this practice still for me?
Absolutely. The principles of TCM are based on observing universal patterns in nature and the human body—patterns that are not bound by culture. The connection between breath and emotion, the impact of seasons on our physiology, and the concept of letting go are human experiences. This practice is about applying timeless wisdom in a practical way, regardless of your background. My own family in China used these foods and sounds as simple home remedies, not as exotic rituals. They are tools for living well, and they belong to anyone who finds them helpful.
The bottom line: Autumn grief is a natural, cleansing emotion tied to the Lung system in TCM. This 7-day practice—combining breathwork, specific nourishing foods like lily bulb and Asian pear, gentle movement, and mindful reflection—is a gentle way to align with the season, process sadness, and cultivate lightness. By honoring this rhythm, you support not just your emotional health, but your immunity and overall vitality as the year turns inward.
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.
