On the Special Significance of Breath During Autumn. . . and how it connects to Grief

It’s that special time of year, and I hope you’ve been tuning into nature – the crisp, extra-fresh air, the breathtaking beauty of the autumn leaves, the slowing down.

Thankfully, I’ve been able to spend some time in the countryside, noticing how everything is slowing down and becoming more quiet and still, how the trees are slowly letting go, and how the energy is turning inward, the sap redirecting downwards, stored for next growing season as the trees actively moves into a rest period. I reflected on how Chinese medicine conceives of this season, and how this is exactly what we are meant to do as human beings.

This Autumn I was also very fortunate to participate in a four-day meditation retreat. I learned and practiced several techniques for settling the mind, and entering a state of consciousness that allows us to connect to our Higher Self, and to the Source of everything. One of the techniques was breathwork, a powerful way to tune out distractions, and tune inward, and upward.

As I focused my attention on my breathing, I thought about how breath is such an important aspect of Autumn. In traditional Chinese medicine the lungs are part of the organ system related to Autumn and the Metal element, and are associated with our immune system (the Lungs control the qi, and circulate our wei-qi, or protective energy). Their deeper role is about exchange: taking in what is pure, and releasing what is not.

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Known as “the receiver of Qi from the Heavens,” the lungs allow us to receive as we inhale – not only vital oxygen and qi, but Divine inspiration. The Lungs also help us release what is no longer vital —stale air, unprocessed emotion, or lingering sorrow — so that we can receive what is fresh, clear and essential to our health and well-being. 

​🌬️ As we exhale, we physically let go of old, stale air and qi, maintaining the healthy circulation of vital energy. If our Lung qi is weak, we may feel congested, tired, or sluggish, as if we’re holding on to what should be released.

The common understanding in mindfulness and somatic practices about the connection between the physical and emotional of breath is that “When we hold on to sadness, the breath shortens; When we release it, the breath deepens.”

On a mental and emotional level, the lungs help us release any grief we might be holding, any sorrow, or sense of loss — like the trees letting go of the autumn leaves, so that we don’t carry it into winter, into the renewal of spring, and beyond. When we can’t let go of the past, the Lungs become tight and the lung qi doesn’t descend properly; we may experience shallow breathing, chest tension, or frequent sighing. When we express grief fully and allow it to move through us, the Lungs open and breathe freely again.
Spiritually, the Lungs release attachment and refine the spirit. The Po (魄) — the corporeal soul — resides in the Lungs. It connects us to the present moment, the body, and the physical world. When the Lungs are healthy, we feel clear, alive, and receptive. When imbalanced, we may cling to what has passed, or resist change. By releasing attachment, we refine our Metal element — finding clarity, purity and simplicity.

I brought this aspect of Autumn into my Qi Gong class, inviting participants to pay special attention to their breath as they practiced, using specific exercises to open the lungs and circulate the energy of the lungs. We dedicated our practice to turning upward, taking in inspiration through our breath, and connecting with the Divine, to what is Divinely inspired; and turning inward, connecting with and returning to what is precious to us – like the precious metals in the Earth, finding clarity, purity and a sense of what is of true value, returning to the essence of who we are​.

As you move through this Autumn season, I invite you to spend more time with your breath.

• Just noticing your breath is a good start. Is it fast, or slow? Are you breathing into your chest, or deep into your belly? Thoracic or chest breathing limits the lungs’ full capacity, and can lead to a range of physical and mental health issues such as increased stress and anxiety, reduced immune function, fatigue, cardiovascular problems, and poor cognitive function. Breathing into the lower abdomen, also known as diaphragmatic or belly breathing, can lower blood pressure and heart rate and calm the nervous system, reducing stress and anxiety; improves oxygen intake, and can also provide relief from chronic pain and digestive issues. Sitting with your hands on your belly is a great way to bring your awareness to your lower abdomen, reminding yourself to sink your breath.
• Practice breathing exercises, like the square breath. If four counts feel like too much, and you’re struggling to inhale, hold, or exhale on four counts, begin with two, or three, and work your way up.
• If you practice qi gong, or yoga, pay special attention to your breath, tuning into its rhythm and to how it nourishes your body.

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• Humming and singing can also improve the quality of your breath. Try taking a slow, deep belly breath in through your nose, then hum as you exhale through your mouth with your lips closed. You can also just hum your favorite tune. This can increase nitric oxide in your body, which helps widen blood vessels, and allows more oxygen to reach your muscles. Singing improves breath and oxygen intake by strengthening respiratory muscles, increasing lung capacity, and better removing carbon dioxide. Singing stimulates the vagus nerve because it is connected to the vocal cords and the muscles in the back of the throat. The vibrations created as we sing activate this nerve; this stimulation can activate the parasympathetic nervous system, lower the effects of the stress hormone cortisol, and directly counteract the "fight or flight" response; it promotes relaxation, and can help us recover faster from stress.  Singing can also help lower heart rate and blood pressure and improve cardiovascular health.

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​I’d love to hear how these suggestions worked for you!

And if you are in need of an Autumn Tune-Up for your body-spirit-mind, please reach out.

Wishing you a joyful, slowed-down & inspired fall season,
​
Sharonne