Chinese Medicine Tips for Fall Wellness: Supporting Your Health This Season

Fall Equinox: September 22nd - October 7th

The lunisolar calendar regards these days as the middle of fall. This is the day when the day and night are equal in time, or the Yang is in relative balance with the Yin. Fall is the yin arising out of the yang.

Fall is associated with the Lung and Large Intestine, the Metal element, which connects us to the outside world, breathes life and inspiration into us, and eliminates what no longer serves us. Just as nature rebalances itself twice a year, fall offers rich opportunities to reconnect with your health and prepare for the season ahead.

Your lungs breathe in and out approximately 20,000 times a day — that is 10 to 14 breaths per minute at rest, or roughly 670 million breaths in a lifetime. People who hyperventilate often breathe three to four times that amount. Hyperventilation — or "over breathing" — affects every organ and cell in the body and is a common response to stress. Triggers include allergens, medications, environmental irritants, illness, pain, extreme emotions, and even mouth breathing.

Symptoms of hyperventilation touch every system in the body and include breathlessness, chest tightness, asthma, excess mucus production, headaches, dizziness, poor concentration, numbness, tingling, cold extremities, heart palpitations, anxiety, panic attacks, irritability, depression, bloating, heartburn, fatigue, poor sleep, and painful periods — among many others. There are many effective breathing exercises available, and we are happy to help you find one that fits your life.

Chinese Medicine Fall Wellness Practices for Lung and Immune Support

Tip #1 — Acupuncture and Herbs

In Chinese medicine, the Lung organ manages not only oxygen intake but also plays a major role in immunity, digestion, skin, body hair, and mental health. The Lung propels protective Qi, fluids, and the essence of food throughout the entire body. Imbalance within the Metal element can manifest as respiratory infections, skin conditions, constipation, and immune deficiency.

If the Lung loses its crucial descending function, symptoms may include chest tightness, cough, asthma, phlegm, urinary problems, or edema. And where the Lung goes, the Large Intestine follows — a review of over 800 biomedical articles found that 61% of lung pathologies described coincident intestinal symptoms.

The Lung and diaphragm work in tandem — when you inhale, the diaphragm pulls down, and when you exhale, it rises, creating a pump action that supports intestinal peristalsis. Eat fiber-rich foods, stay well hydrated (the Metal element loathes dryness), and incorporate probiotic-rich foods like miso, kimchi, and kombucha if you experience irregular bowel movements.

According to the CDC, there are more than one billion cases of the common cold each year in the United States. In Chinese medicine, colds occur when wind invades the exterior — typically through an unprotected neck — and if not addressed immediately, penetrates deeper into the Lung. Treatment begins by identifying whether symptoms are "Wind-Cold" (chills, sneezing, clear phlegm, body aches) or "Wind-Heat" (sore throat, fever, yellow phlegm, sweating, swollen tonsils). Acupuncture, herbal medicine, cupping, at-home wet sock treatment, herbal bone broth, elderberry, and zinc can all boost immunity, reduce severity, and speed recovery. The sooner you reach out, the better your outcomes.

Tip #2 — Let It Go

The Lung is associated with taking in the new, while its companion organ, the Large Intestine, governs the release of mental, spiritual, and physical waste. When the Metal element is balanced, we experience tranquility, inspiration, and spontaneity. When it is imbalanced, we may feel depression, stubbornness, isolation, and an inability to let go.

The emotion of the Metal element is grief. We all experience loss and separation, and grief is a natural response. But when Metal energy is blocked, grief can become excessive and ongoing — or absent altogether in those who cannot express it.

A balanced Metal element supports healthy boundaries, daily routine, inspiration, and self-worth. Fall is the time to release what no longer serves you. Like animals preparing for winter, use this season to restructure your routine, your surroundings, and your inner life. Whether it is revisiting a good book, returning to yoga, organizing your home, or working with a mentor — connecting with what inspires you will support the spirit of the Lungs and carry you into winter feeling uplifted.

As the Tao Te Ching reminds us: in order to receive anything, you must first give something away.

Tip #3 — Daily Movement: Slow Down

As nature moves into rest, we too must resist overexertion. The expansive energy of summer has passed. Now is the time to contain ourselves — acting and speaking with intention, moving with prudence, and exerting our will quietly and calmly.

A yoga practice — especially yin yoga with chest-opening poses — beautifully supports the Metal element. Deepen your Pranayama (breathwork) practice, explore Qigong or Tai Chi, and spend time outdoors walking and hiking to strengthen your lungs and immune system. Storing energy and allowing yourself to decompress make the colder months ahead much easier to navigate. You have our full permission to sleep longer.

Tip #4 — Food as Medicine

Seasonally available foods provide the balance your body needs — and this season we want those foods warm and slow-cooked. The color of the Lung is white, so reach for onions, turnips, cauliflower, radishes, egg whites, apples, white mushrooms, potatoes, lotus root, almonds, and pears. Pears regenerate body fluids, moisten the lungs, dissolve mucus, and relieve cough. Raw local honey supports Lung and Large Intestine function — start each morning with warm lemon water and honey. Look to seeds, root vegetables, and squashes throughout the season.

The taste of fall is pungent. Pungent foods support the Lung's descending and dispersing function and promote circulation — think ginger, garlic, radish, mint, kimchi, and other fermented foods for immune and digestive health.

Cut back on cooling foods like raw vegetables, salads, juices, and fruit as they create excess cold in the body heading into winter. Avoid foods that generate dampness and phlegm — refined sugar, dairy, fried foods, and alcohol.

Tip #5 — Nourish Your Lungs

The Lung opens to the nose. Chinese manuscripts dating back to 400 BCE contain detailed instructions on regulating and slowing the breath — because breathing is powerful medicine. Over time, stale air accumulates, leaving less room for the diaphragm to contract and bring in fresh oxygen. When the diaphragm cannot function at full capacity, the body recruits muscles in the neck, back, and chest to breathe — often resulting in chronic tension and pain.

Here is a simple breathing exercise you can practice at home:

• Lie on your back with knees bent and feet flat on the floor, or sit or stand with a straight spine and chin perpendicular to the body

• Place your right hand over your heart and your left hand on your stomach

• Close your lips and rest your tongue on the roof of your mouth

• Breathe in through your nose, drawing air down into your belly until your left hand rises and your fingers spread apart

• At the top of your breath, begin counting softly aloud from one to ten as you slowly exhale

• As you finish your exhale, continue counting in a whisper, letting your voice trail off until your lungs feel completely empty

• Repeat for at least ten full cycles

Apps like Paced Breathing and My Cardiac Coherence offer timers and visual guides to support your practice.

In Chinese medicine theory, wind is considered the cause of a thousand diseases. Wind enters through the back of the neck and rapidly triggers conditions like colds, flu, headaches, and sore throats — and the temperature fluctuations of fall make us especially vulnerable. A simple scarf or hoodie offers meaningful protection.

The Lung also governs skin and body hair, nourishing both through its disseminating action. Lung imbalance can show up as dry, itchy skin, dull hair, and fine lines — particularly around the outer eye. We have a Chinese medicine dermatologist on our team to help keep your skin healthy and radiant throughout every season.

Seasonal herbs include astragalus, chrysanthemum, jujube dates, tangerine peel, white wood ear, and lily bulb. Try ginger tea for Wind-Cold symptoms, and white scallion tea for Wind-Heat symptoms. Oolong tea supports immunity, and osmanthus oolong aids the respiratory system. As always, consult with your herbalist and healthcare provider to find what is right for you.

Fall Feels

Trees let go of their leaves each fall to conserve energy for winter. Fall is your invitation to do the same—release what weighs you down, physically and emotionally. Wishing you health, balance, and ease during this beautiful transition. Be well.