There’s a particular crispness in the air that always signals the shift for me. It’s not just the drop in temperature; it’s a subtle change in the quality of the light, a slight dryness that brushes against the skin. In Traditional Chinese Medicine, this is the unmistakable arrival of autumn, a season governed by the Metal element. While many see it as a time of ending, of leaves falling and days shortening, the wisdom of the Huangdi Neijing (Yellow Emperor’s Classic of Internal Medicine) offers a different perspective: autumn is the season of letting go, of refining, and of gathering our vital energy inward. It’s a powerful time to practice autumn qigong, a specific set of movements designed to support our lungs and large intestine—the organs of this season—and to cultivate a sense of inner clarity and release.
Understanding the Metal Element: Why Autumn is About Release
In the Five Element framework, each season is paired with a primary element, a set of organs, and an emotional quality. Autumn belongs to Metal. Think of metal: it is pure, structured, and when refined, it holds immense value. This mirrors the season’s energy. The expansive, outward growth of summer (Fire and Wood) gives way to a time of consolidation. Nature sheds what is no longer needed—the leaves—to preserve its core essence for the winter ahead. Our bodies and minds are designed to follow this same rhythm.
The organs associated with Metal are the Lungs (Yin organ) and the Large Intestine (Yang organ). This pairing is deeply practical. The Lungs govern our Wei Qi (defensive energy, like our immune system) and our relationship with the outside world through breath. The Large Intestine is the great eliminator, responsible for letting go of physical waste. When this system is in balance, we breathe deeply, have strong immunity, and can release emotional and physical “clutter” with ease. When it’s out of balance, we might experience dry skin, a scratchy throat, constipation, or a lingering sense of sadness or grief—the emotion of Metal.
“The autumn qi is dry. Its color is white. It enters through the nose… The lungs govern the qi and are paired with the skin and body hair.”
— Huangdi Neijing, Su Wen, Chapter 5
My teacher in Chengdu, Master Li, would always emphasize that autumn practice isn’t about adding more, but about refining and releasing. “You cannot fill a cup that is already full,” he’d say, tapping his chest. “First, create space.” This is the core purpose of autumn qigong.
The 5-Element Qigong Flow for Autumn: A Step-by-Step Guide
This flow is a simplified sequence drawn from classical qigong forms, specifically adapted to support the Metal element. The goal is to stimulate the Lung and Large Intestine meridians, promote deep breathing, and encourage a mindset of gentle release. Practice this 15-minute flow in the morning, facing east if possible, to harmonize with the day’s rising energy.
Preparation: Wuji Stance & Breath Awareness (2 minutes)
- Stand in Wuji: Feet shoulder-width apart, knees slightly soft, tailbone tucked gently. Let your arms hang naturally by your sides. Imagine a golden thread pulling the crown of your head (Baihui point) toward the sky.
- Three-Part Breath: Inhale through your nose for 4 counts, directing the breath first into your belly (expanding your lower abdomen), then your ribcage, then your upper chest. Exhale slowly for 6 counts, releasing from the chest, then the ribs, then drawing the navel gently toward the spine. Repeat 5 times. This is Diaphragmatic Breathing, shown to reduce cortisol levels (Ma et al., 2017, Frontiers in Psychology).
Movement 1: Opening the Lung Gates (3 minutes)
This movement opens the chest and stimulates the Lung meridian, which runs along the inner arm from the chest to the thumb.
- Inhale: Sweep your arms forward and up, palms facing the sky, until they are overhead. Keep shoulders relaxed.
- Exhale: Press your palms outward and down, as if pushing away heavy curtains, until your arms are back at your sides. Feel the stretch across your chest and inner arms.
- Repeat 8 times. Focus on the sensation of your chest expanding and contracting. Visualize inhaling clear, crisp autumn air and exhaling any stagnation or heaviness.
Movement 2: The Golden Pheasant Shakes Its Wings (3 minutes)
This gentle shaking motion helps release tension from the shoulders and upper back, where stress often accumulates, and promotes lymphatic flow.
- Inhale: Lift your shoulders up toward your ears.
- Exhale: Drop them down sharply, allowing your arms to bounce naturally. Let your whole body shake gently.
- Continue for 2 minutes, breathing naturally. Imagine shaking off autumn leaves, letting go of anything that doesn’t serve you.
Movement 3: Gathering Qi from the Earth (4 minutes)
This movement grounds our energy and connects us to the stabilizing force of the Earth element, which supports Metal (in the Five Element generating cycle).
- Inhale: Bend your knees slightly and scoop your arms upward from the ground, as if gathering warm, golden light from the earth.
- Exhale: Bring your hands to your lower abdomen (Dantian), the body’s energy center, and press gently. Feel your feet rooting into the ground.
- Repeat 8 times. This cultivates Yuan Qi (source energy) and helps us feel stable amidst change.
Movement 4: The Lung & Large Intestine Meridian Tap (3 minutes)
This self-massage stimulates the key meridians of the season.
- Lung Meridian: Using your opposite hand, gently tap along the inner arm, from the shoulder down to the thumb. Do this 8 times on each arm.
- Large Intestine Meridian: Tap along the outer edge of the index finger, up the back of the arm, over the shoulder, and up the neck to the face beside the nostril. Do this 8 times on each side.
- Finish by gently massaging the point Large Intestine 4 (Hegu), the fleshy web between thumb and index finger, for 30 seconds on each hand. This is a classic point for boosting immunity and relieving headaches.
Nourishing the Metal Element: Foods & Herbs for Autumn
Qigong practice is powerfully supported by diet. In autumn, we shift from the cooling foods of summer to warming, moistening, and white-colored foods that resonate with the Lung and Large Intestine. The Shennong Bencao Jing (Divine Farmer’s Classic of Materia Medica) classifies many of these as superior medicines for daily nourishment.
My grandmother’s autumn kitchen always smelled of slow-simmered soups. She’d say, “Drink soup before the wind blows cold,” meaning to build resilience before the harsh winter arrives. Here are specific, actionable foods to incorporate this week:
| Food | TCM Property | Simple Preparation | Benefit |
|---|---|---|---|
| Pear (Pyrus) | Sweet, cool, moistens Lungs | Stew 1 pear with 5g goji berries (Lycium barbarum) and a slice of ginger for 20 min. | Soothes dry coughs, nourishes fluids. |
| White Wood Ear Mushroom (Tremella fuciformis) | Sweet, neutral, nourishes Yin | Soak 1 dried mushroom, simmer with 5 red dates and 10g rock sugar for 1 hour. | Promotes skin hydration, supports Lung Yin. |
| Radish (Raphanus sativus) | Sweet, slightly cool, descends Qi | Add 1 cup diced radish to bone broth or vegetable soup. | Aids digestion, helps clear phlegm. |
| Almonds (Prunus dulcis) | Sweet, warm, moistens Lungs & Large Intestine | Eat 10-12 raw almonds daily, or make almond milk by blending ¼ cup soaked almonds with 2 cups water. | Traditionally used for dry coughs and constipation. |
| Honey (Mel) | Sweet, neutral, moistens & detoxifies | Dissolve 1 tbsp in warm (not hot) water with lemon juice in the morning. | Soothes throat, supports gentle bowel movement. |
A key herbal tea for autumn: Combine 3g dried chrysanthemum flowers (Chrysanthemum morifolium), 5g goji berries, and 2 slices of astragalus root (Astragalus membranaceus) in a cup. Pour hot water over, steep for 5 minutes. This tea is traditionally used to brighten the eyes, support immunity, and balance the drying quality of the season. Research suggests astragalus may modulate immune function (Li et al., 2017, Journal of Ethnopharmacology).
The Emotional Landscape: Cultivating Courage to Let Go
The emotion of Metal is grief and sadness. This isn’t just about mourning loss; it’s the poignant awareness of impermanence that autumn’s falling leaves evoke. A balanced Metal element allows us to feel this sadness without being consumed by it. It gives us the courage to let go—of old habits, outdated beliefs, or even physical possessions. The Huangdi Neijing states that the Lungs house the Po, the corporeal soul associated with instinct and physical sensation. When the Lungs are strong, we can process grief and move through it.
Actionable Step: This week, practice a 5-minute “letting go” ritual. Write down one thing you wish to release on a piece of paper. It could be a worry, a self-criticism, or a commitment that no longer serves you. Safely burn the paper in a fireproof bowl (or tear it into tiny pieces and scatter it). As you do, exhale fully and say, “I release this with gratitude.” This simple act creates a physical and psychological marker for release.
Integrating Autumn Qigong into Your Daily Rhythm
Consistency trumps intensity. You don’t need a perfect 60-minute session. The goal is to weave the essence of autumn practice into your day.
- Morning (5 minutes): Perform the “Opening the Lung Gates” movement upon waking to expand your chest and set a clear intention for the day.
- Midday (2 minutes): At your desk, tap along your Lung and Large Intestine meridians to refresh your energy and focus.
- Evening (5 minutes): Practice the “Gathering Qi” movement to ground yourself after the day’s activities, followed by a cup of the chrysanthemum-goji tea.
Remember, the quality of your attention matters more than the quantity of movements. A 2019 review in the Journal of Traditional and Complementary Medicine found that mindful qigong practice, even in short durations, can significantly reduce perceived stress and improve heart rate variability, a marker of nervous system balance.
Common Questions
Can I practice autumn qigong if I have asthma or allergies?
Yes, but with mindful adjustments. The gentle, breath-focused nature of qigong may be beneficial. However, avoid deep, forceful breathing if it triggers discomfort. Focus on the movements and visualization instead. Always listen to your body and consult your healthcare provider. A 2016 study in Respiratory Medicine suggested that certain qigong practices can improve quality of life for asthma patients, but individual experiences vary.
I’m not flexible or fit. Is this practice suitable for beginners?
Absolutely. Qigong is often called “meditation in motion” and is accessible to all ages and fitness levels. The movements described are gentle and can be done seated if needed. The key is to move within your comfortable range, focusing on the breath and intention. My teacher often had students in their 80s practicing alongside young adults, each adapting the flow to their own body.
How soon can I expect to feel the benefits?
Some effects, like a sense of calm or clearer breathing, may be immediate. Deeper changes, such as improved immunity or emotional resilience, build over consistent practice. Think of it like watering a plant; you won’t see growth after one watering, but over weeks, the difference becomes clear. Commit to practicing 3-4 times a week for at least one lunar cycle (28 days) to truly experience the seasonal shift.
The bottom line: Autumn qigong is a profound yet practical way to align your body and mind with the season’s energy of release and refinement. By practicing this 5-element flow, eating moistening white foods, and consciously cultivating the courage to let go, you support your Lung and Large Intestine systems, strengthen your immunity, and create inner space for clarity and peace. It’s not about adding another task to your list, but about returning to a natural rhythm that has supported health for millennia.
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.
