Finding Balance in Autumn
How East Asian Medicine guides us through the season of change
You can see it and feel it now – the air is feeling more crisp and the leaves are starting to change color and fall. As we settle into the season, it can help to recognize Autumn as nature’s invitation to slow down, reflect, and release. In Chinese medicine, autumn is more than just a shift in weather—it’s a season of transition, marked by contraction, introspection, and preparation for the cooler months ahead.
Learning to live with the seasons
East Asian Medicine is grounded in the idea that we are a part of nature. Living well means it is critical to live in harmony with nature, and the seasons are some of our best guides. It seems like a simple idea - just live with nature - but it’s not really how our culture is set up, so it does take a little practice to integrate this thinking into our day-to-day.
Sometimes it helps to start by thinking about what might happen if we’re NOT living in sync with the seasons, so here are some of the more common disharmonies that show up in Fall:
Physically: You may find yourself catching more frequent colds or respiratory infections, developing a persistent dry cough or throat irritation, or noticing dry skin or nasal passages. Digestive issues and low energy may also arise as the body struggles to adapt to cooler weather and shorter days.
Emotionally & Mentally: You may experience lower mood generally, or feel more anxious. You might notice a sense of persistent sadness or grief, and it may or may not be tied to a specific event or loss. You might have more difficulty letting go of old patterns or relationships, or feel a sense of stagnation (stuck-ness) or heaviness.
These signs often signal that your internal systems are resisting the season’s energy rather than aligning to it.
The Metal Element: Breath, Clarity, and Letting Go
In Chinese medicine, autumn corresponds to the Metal element, which governs the systems involving the Lungs and Large Intestine. You might think of these systems as a sort of internal housekeeping team – they take in what’s nourishing and release what’s stale or no longer needed.
When the Metal element is balanced, we feel clarity, resilience, and flexibility. When out of balance, we may feel stuck in grief or rigidity, we’re more susceptible to respiratory issues, and we may have trouble clearing things. This difficulty can be physical (constipation, anyone?) or emotional (still replaying that awful conversation and all the clever things you wish you’d said?).
Seasonal Self-Care in Autumn
Here are three foundational practices to align with autumn’s energy and support your health (especially in a season when colds tend to surface):
1. Movement: Gentle, Intentional, and Consistent
As the days shorten and our Qi naturally begins to turn inwards, try activities that are grounding, rhythmic, and regenerative. Walking, yoga, tai chi, and Qigong are ideal. These practices support the lungs, open the chest, maintain circulation, and help you stay attuned to your breath. A 20- to 30-minute walk in the brisk air can be especially refreshing and nourishing in this season.
2. Nutrition: Warm, Moistening, Balanced
Autumn is characterized by dryness, which can affect the lungs, skin, throat, and mucous membranes. Combat this by eating:
Warm, cooked foods (soups, stews, or even porridge!) rather than uncooked foods like salads and smoothies
Moistening fruits like cooked pears or apples with a little honey
Root vegetables like carrots, turnips, and sweet potatoes
Seasonal whole grains like oats, barley, and rice
Light aromatics and spices like ginger, garlic, and scallions to support digestion and immunity
Minimize very cold, raw, or heavily processed foods. These are harder on the digestive system and require the body to work harder to process them. As we move into the lower energy, cooler part of the year, we want to focus on conserving resources rather than spending them.
3. Immune Support: Strengthen the Lungs & Immune System
Fall is when all the colds and viruses start to spread, so bolstering your defenses is key. In Chinese medicine, the Lungs are directly tied to Wei Qi, our protective energy that guards against the invasion of those nasty bugs. To support this:
Keep your neck, upper back, and chest protected from wind and cold
Prioritize rest, hydration, and good sleep
Drink more tea – it’s warm, soothing, and good for you. Oolong is a great one to try at this time of year, as are ginger and cinnamon
Take a cue from the pumpkin-spiced-everything people and integrate more warming herbs into your cooking. Cardamom, ginger, nutmeg, cinnamon, and cloves are all great options
Practice deep, mindful breathing to keep both your respiratory system and your mind open and clear
Apply what’s happening outside to your own life. Out in nature, you’ll see that things are slowing down, turning inwards, and letting go of what they no longer need. How can you do that in your life? Maybe it’s time to tackle that junk drawer or crowded closet. Maybe it’s time to let go of something that’s been burdening you – unfair expectations of yourself, old wounds, or maybe just being okay with the fact that you’re never going to finish that craft project you’ve been beating yourself up about for years (really really - it’s okay to let it go!)
Consistent Acupuncture Care Makes a Difference
Regular, consistent treatments help you ride the seasonal waves with greater ease. That’s because acupuncture is all about helping us stay balanced despite being in a constant state of change. The more balance we have, the more adaptive and resilient we become, so we can navigate both the normal changes and the unexpected surprises with ease.
You don’t just have to take my word for it - here are a few studies I’ve come across recently that show how acupuncture can modulate immune function, normalize inflammatory responses, and enhance resistance to respiratory stressors:
Acupuncture has been shown to promote increases in serum immunoglobulins (IgA, IgM, IgG), which help neutralize pathogens, and to reduce inflammatory infiltration in lung tissue – reinforcing respiratory health. PMC
Review research suggests that acupuncture “bidirectionally regulates” the immune system. So it enhances immunity when low, and tones it down when it’s overactive, helping restore overall balance. OUP Academic
Another review on immunomodulatory mechanisms describes how acupuncture affects both innate and adaptive immune components (such as macrophages, NK cells, cytokines) to support immune homeostasis. PMC+1
In the context of respiratory health, a 2025 clinical trial showed that when acupuncture is added to standard care for people with acute respiratory conditions, patients showed improved lung function measures (e.g. FEV₁%). Frontiers
Enjoy Fall. Sync Up and Soak it In
Fall is one of my favorite times of year. I love the colors and smells, I love the chill in the air. And long-sleeve t-shirts and fuzzy socks are just the best.
On a deeper level, I am so grateful for the reminder that we’re not meant to operate at the same frenetic pace all year long. It’s okay to have a quiet weekend at home. It’s okay to lose a few hours to a book or a nap or to just spacing out and unplugging from it all. It’s okay to let go.
By slowing down, shedding a few burdens, and easing into the slower half of the year, we are better prepared – physically and emotionally - or the harshness of winter. So take this as an invitation to just slow down a bit and see what happens. I bet you’ll feel a little better, and come winter, find you're navigating the season with a little less disruption to your energy, mood, and resilience.