The air has shifted, hasn’t it? One morning you step outside and the breeze carries a different scent—crisp, clean, with a hint of woodsmoke and distant rain. The leaves are turning, painting the world in golds and deep reds, and there’s a gentle melancholy in the light. In Traditional Chinese Medicine (TCM), this isn’t just a change in weather; it’s a profound shift in the world’s energy. Autumn is the season of the Metal element, a time of refinement, letting go, and turning inward. It’s the season associated with the Lungs and Large Intestine—the organs of respiration and elimination. Just as the trees release their leaves, we too are encouraged to release what no longer serves us: old grief, stale habits, and accumulated tension. This is where a simple, daily practice comes in. I want to share with you a 10-minute qigong sequence I call “Autumn Wind Qigong.” It’s designed to help you harmonize with this seasonal energy, support your respiratory system, and cultivate a sense of calm clarity. My grandmother, who lived to 94 with a spirit as clear as a mountain stream, would begin her autumn days with a similar set of movements, often humming a folk tune. She called it “listening to the wind with your body.” Let’s learn how to do just that.
Why Autumn Qigong? The Metal Element and Your Body
Before we move, it helps to understand the “why.” In the Five Element theory of TCM, Autumn corresponds to the Metal element. Metal’s nature is to contract, refine, and purify. Think of the alchemist turning base metal into gold, or the clear, sharp quality of the autumn sky. In your body, the Metal element governs the Lung (Fei) and Large Intestine (Da Chang) organ systems. The Lungs are considered the “tender organ” (jiao zang), the most vulnerable to external pathogenic factors like wind and cold. They are the master of Qi (your vital energy) and respiration, controlling your skin and the Wei Qi (defensive energy) that protects you from getting sick.
The Huangdi Neijing, the foundational text of TCM compiled over 2,000 years ago, states in the Su Wen (Simple Questions): “The three months of autumn are called the period of ‘harvesting and gathering.’ The qi of heaven becomes tense. The qi of earth becomes bright.” This is a directive: autumn is a time to gather your energy inward, to consolidate, and to let go of the excess of summer’s expansive growth. A 2017 study in the Journal of Traditional Chinese Medical Sciences highlighted that seasonal transitions, particularly into autumn, are critical periods for lung health, noting an increase in respiratory complaints. Practicing qigong, which involves coordinated breath and movement, may help strengthen respiratory function and modulate the immune response, as suggested by a meta-analysis in the Journal of Evidence-Based Complementary & Alternative Medicine (2019). Our practice today is built on these principles: it’s gentle, inward-focused, and specifically nourishes the Lung and Large Intestine channels.
“In autumn, one should retire early and rise with the crowing of the rooster. The mind should be at peace, so that the autumnal qi can be subdued. If the harvest qi is not gathered, the lungs will be harmed in winter.”
— Huangdi Neijing, Su Wen, Chapter 2
Preparing Your Practice: Setting the Autumn Stage
Qigong is as much about state of mind as it is about movement. To truly harmonize with autumn, we need to create the right conditions. Find a quiet space, ideally outdoors if the weather permits—on a balcony, in a park, or even facing an open window. The fresh, cool air is part of the medicine. If you’re indoors, ensure the room is well-ventilated but not drafty. Wear loose, comfortable clothing that allows for full range of motion. Natural fibers like cotton or linen are ideal, as they “breathe” and align with the season’s emphasis on natural rhythm.
The best time for this practice is in the early morning, between 3-5 AM according to the TCM organ clock, when Lung Qi is at its peak. However, any time in the morning before the day’s busyness takes hold is beneficial. The key is consistency. Set a timer for 10 minutes so you can fully immerse yourself without watching the clock. You might light a candle or a stick of sandalwood or cypress incense—scents traditionally associated with the Metal element—to help anchor your focus.
- Time: 10 minutes, ideally in the morning.
- Space: Quiet, with fresh air.
- Clothing: Loose, comfortable, natural fabrics.
- Props (Optional): A yoga mat, a light blanket if cool, and a timer.
- Intention: Set a simple intention, such as “I release tension and welcome clarity.”
The 10-Minute Autumn Wind Qigong Sequence
This sequence flows through four foundational movements, each designed to activate the Lung and Large Intestine meridians, promote deep breathing, and encourage the gentle release of tension. Move slowly, with intention. Imagine your movements are like the falling leaves—effortless, graceful, and guided by the wind.
1. Standing Meditation (Zhan Zhuang) – 2 minutes
Begin in a natural standing posture, feet shoulder-width apart, knees slightly soft. Let your arms hang naturally by your sides, fingers gently curled. Close your eyes or soften your gaze. Take three deep, cleansing breaths: inhale through your nose, filling your belly, then your chest; exhale fully through your mouth with a soft “haaaa” sound, imagining you are blowing away dust and stale energy. Then, allow your breath to return to its natural rhythm. Bring your awareness to the soles of your feet. Feel the connection to the earth. In autumn, we ground ourselves to support the Metal element’s contracting nature. Stand here, feeling the quiet strength of your posture, for two minutes.
2. Gathering Qi & Opening the Chest (Shuang Shou Tuo Tian) – 3 minutes
This movement directly stretches and opens the Lung meridian, which runs along the inner arm and across the chest. Inhale as you slowly raise both arms out to the sides and up overhead, palms facing the sky. Imagine you are gathering the clear, bright Qi of the autumn sky into your hands. At the top, interlace your fingers and press your palms upward, stretching your sides. Look up gently. Hold for a breath. Then, exhale as you slowly lower your arms, sweeping them down in front of your body, palms facing down, as if pressing something gently into the earth. This mimics the descending, contracting energy of autumn. Repeat this flowing movement 5-7 times. Focus on making each inhale and exhale last the full duration of the arm movement.
3. Pushing Mountains (Tui Shan) – 3 minutes
This is a classic qigong movement for building and circulating Qi. Stand with feet shoulder-width apart, arms relaxed at your sides. Inhale as you bend your elbows, drawing your hands up to your chest, palms facing forward. Feel the energy gather in your palms. Exhale slowly and push your hands forward, straightening your arms as if you are gently pushing a heavy door open. Keep your shoulders relaxed. Inhale as you draw your hands back to your chest. Exhale and push again. Repeat 10-12 times. The pushing motion stimulates the Pericardium and Lung meridians in the arms. Coordinate the movement with your breath—let the breath lead the movement, not the other way around.
4. Shaking the Tree (Dou Xi) – 2 minutes
This final movement is about releasing. Stand naturally, knees soft. Begin to gently bounce on the balls of your feet, letting your whole body shake loosely. Let your arms hang and shake, your jaw go slack, your shoulders bounce. Imagine you are a tree in the autumn wind, shaking loose all the dead leaves, all the accumulated stress and tension. Make soft sounds if it feels natural—sighs, hums, or a gentle “shhh” sound, which in TCM is the healing sound for the Lungs. Do this for two full minutes. It may feel silly at first, but it is profoundly liberating. My teacher in Chengdu would say, “You cannot pour new tea into a dirty cup. Shaking cleans the cup.”
Deepening the Practice: Breath, Sound, and Visualization
To elevate this from a physical exercise to a true qigong practice, we add the layers of breath, sound, and visualization. These are the elements that work with Qi directly.
The Healing Sound for Lungs: “Ssss”
In the Six Healing Sounds qigong practice, each organ has a corresponding sound that helps release stagnant energy. For the Lungs, the sound is “Ssss” (like the hiss of a snake). During the “Gathering Qi” or “Pushing Mountains” movements, you can exhale with this sound softly under your breath. As you make the sound, visualize a white light—the color of the Metal element—filling your lungs and then dispersing any grey, stagnant energy as you exhale. A 2020 pilot study in Complementary Therapies in Medicine found that patients practicing the Six Healing Sounds reported significant improvements in lung function and quality of life.
Autumn Visualization:
As you practice, especially during the standing meditation, hold a simple image in your mind’s eye: a vast, clear blue sky. A single, golden leaf detaches from a branch and spirals slowly, gracefully down to the earth. See this leaf as a worry, a grudge, or a physical tension you’re carrying. Watch it fall away. This visualization aligns with the Metal element’s gift of letting go with grace and clarity.
Nourishing After Practice: Autumn Foods and Teas
What you consume after your practice is just as important as the movement itself. Autumn in TCM is a time to eat foods that are moistening and protective for the Lungs, which can become dry from the crisp air. Avoid overly spicy, greasy, or cold foods. Instead, favor foods that are slightly sweet, sour, and warm in nature.
Here is a simple guide to autumn eating that complements your qigong practice:
| Category | Specific Foods & Preparations | TCM Rationale |
|---|---|---|
| Lung-Moistening Foods | Pears (especially Asian pears, Pyrus pyrifolia), steamed with a pinch of Sichuan peppercorn; White wood ear mushroom (Tremella fuciformis) sweet soup; Honey; Almonds | These foods generate Yin fluids and combat the dryness that can harm Lung Yin. |
| Qi-Protecting Foods | Garlic, onions, ginger, leeks; Oats, rice, sweet potatoes; Chicken or bone broth soups | These warming, easy-to-digest foods support Spleen Qi, which in turn supports Lung Qi (the “mother-son” relationship). |
| Astringent Foods (for “Gathering”) | Sour apples, pomegranates, rosehip tea, vinegar, adzuki beans | Sour flavor has a contracting, astringent quality that helps the body gather and conserve energy, aligning with autumn’s theme. |
| Recommended Autumn Tea | Lung-Soothing Pear Tea: Simmer 1 sliced Asian pear, 5 Goji berries (Lycium barbarum), 2 slices of ginger, and 1 tsp of honey in 2 cups of water for 15 minutes. Drink warm. | A classic, nourishing recipe that moistens the lungs, boosts immunity, and settles the digestion. |
Recommended Tools for Your Autumn Practice
While you need nothing but your body and breath, a few simple tools can enhance your experience and help you commit to the practice.
- A Quality Yoga Mat: Provides a stable, clean surface for outdoor practice. Look for one made from natural rubber or cork.
- A Light, Warming Shawl: Perfect for the standing meditation if there’s a chill in the air. Choose a natural fiber like wool or cashmere.
- A Timer with a Gentle Chime: Helps you immerse in the practice without clock-watching. Many meditation apps offer this feature.
Common Questions
I have very stiff shoulders. Can I still do this practice?
Absolutely. The beauty of qigong is its adaptability. In the “Gathering Qi” movement, you only need to raise your arms as high as is comfortable—even to shoulder height is perfect. The focus is on the breath and intention, not on achieving a perfect pose. Over time, with consistent gentle practice, you may find your range of motion naturally increases. The “Pushing Mountains” movement is also excellent for gently mobilizing the shoulder joints.
I don’t feel anything during the practice. Is it working?
This is a very common experience, especially when starting out. Qigong works on a subtle level. The effects are often cumulative and may be felt as improved sleep, better digestion, or a greater sense of calm throughout the day, rather than as a dramatic sensation during the practice itself. Trust the process. The act of slowing down, breathing deeply, and moving mindfully is inherently beneficial. As my teacher would say, “The farmer does not dig up the seed every day to check on it. He trusts the soil, the water, and the sun.”
Can I practice this in the evening?
Yes, but with a slight modification. The morning practice is ideal for aligning with the Lung’s peak time and setting a calm tone for the day. An evening practice can be wonderful for releasing the day’s stress. However, avoid the more vigorous “Shaking the Tree” movement close to bedtime, as it can be energizing. Instead, focus on the slower, more meditative parts: the Standing Meditation and the “Gathering Qi” movement with the “Ssss” healing sound. This can prepare your body and mind for restful sleep.
The bottom line: Autumn is a season of beautiful, necessary release. By practicing this 10-minute Autumn Wind Qigong sequence, you are not just exercising; you are engaging in a profound dialogue with the season. You are supporting your Lung Qi, enhancing your body’s natural resilience, and cultivating the Metal element’s gifts of clarity, refinement, and the courage to let go. It’s a simple, daily ritual that can transform how you experience this transitional time of year.
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.
