As the weather transitions from warm and sunny to cold and gray, our bodies require different care techniques to maintain physical, mental, and emotional balance and wellness. Autumn is connected to two organs: the lungs, yin, and the large intestine, yang. The lungs are associated with the emotions sadness and grief, and the large intestines are associated with letting go of emotional and physical waste.
Since autumn is a time of turning inwards compared to the outward expansion of summer, it is essential to set boundaries, organize, communicate your needs, and process your emotions. Nurture your lungs through belly and lateral breathing, bring oxygen rich blood to your organs, aid digestion, and fully eliminate any waste and feelings you have been holding on to all summer. This is a time of introspection, a time to let your body fully relax after the hustle and bustle of summer, and a way to do that is through the techniques of three-dimensional breathing and connected breathing.
Three- Dimensional Breathing
While belly breathing helps prepare your body and organs for the transition from summer to fall, and lateral breathing brings oxygen rich blood to all your organs, supporting digestion, Three-Dimensional Breathing allows your body to fully relax and lean into the contractive nature of autumn. Centering on the lower back, this breathing technique massages the lower back, opens up movement, signals to your adrenals to calm down, and carries oxygen to the kidneys.
Bringing fresh, oxygen rich blood to your kidneys allows them to function properly, and your adrenals will finally have a break after being overstimulated by the expansiveness of summer.
How to Three-Dimensional Breathe
Lay on your back with your knees up, and press your lower back into the floor
Inhale, directing your breath to your back, behind the navel, then fill up in all directions, like a balloon
Try not to flex any muscles- remain relaxed
Keep inhaling until you feel your ribcage expand, then release
Repeat this method of breathing until you feel movement in the back, and then begin integrating the back
To integrate the back, stand with your feet shoulder width apart
Place your hands on your lower back and try the breathing technique again, and feel the back expanding with your inhale
Check to make sure your body is still relaxed and that you have not flexed any muscles or tightened any joints
Then make loose fists with your hands, and knock, or tap, on the lower back, avoiding the spine. Do this for a full minute, then rub the area with your palms or knuckles
At this time, the area should feel warm due to blood flow
Connected Breathing
The final step in this deep breathing practice is connecting all the techniques: belly, lateral, and three-dimensional breathing, together. Functions of the whole body are physiologically connected, and no organ operates independently. Connecting our breath to these intricate pathways brings the body into harmony by integrating the physical, emotional, and mental aspects of the whole person.
How to Connect your Breath
Lay on your back on the floor with your knees up
Breathe into your belly- read our previous blog post Unwinding Your Belly
Transition into Lateral Breathing- read our previous blog post Lateral Breathing and Immune Support
Rest for a few breaths, then combine belly and lateral breathing for a few breaths
After a few repetitions, breathe into your back, expanding against the floor
Breathe like this, three-dimensionally, for several breaths
Rest again for a few breaths, then then on your next inhale, combine belly, lateral, and three-dimensional breathing, and fill your abdomen fully
When the abdomen is full, breathe in even more so your chest expands- this relaxes the ribs, chest, neck, throat, and the upper lobes of lungs are able to fully expand and taken in copious amounts of oxygen
It is important to remember, at all stages of breathing, to breathe in through your nose and exhale through your mouth. When you exhale, let your chest collapse first, then the ribs, and finally your belly.
Keep practicing, and pay attention to what you feel within your body as you breathe deeper- note where you feel tension or pain
Practicing belly, lateral, three-dimensional, and connected breathing brings the mind, body, and emotions into a state of awareness and relaxation, and is a way to check-in with yourself and evaluate your state of well being. Autumn provides the opportunity to slow down, to lean into relaxation, and to prepare your body for the months to come. While summer is about moving, making plans, socializing, and taking advantage of every minute, autumn is about you and reconnecting to yourself. Focus on lung and intestinal health, immunity, releasing stored emotions, and relaxing while breathing deeply.
References
“Breathing Exercises For Autumn”. Retrieved from https://fiveseasonshealing.com/breathing-exercise-for-autumn/.
Cavaliere, Stephen and Post, Allison. “Unwinding the Belly: Healing with Gentle Touch”.
Kauffman, Jaime. “What Chinese Medicine Has to Say About Fall”. Retrieved from https://mendacupuncture.com/what-chinese-medicine-has-to-say-about-fall/.
Odell, Megan. “Moving into Autumn with Traditional Chinese Medicine”. Retrieved from https://ncim.org.uk/moving-into-autumn-with-tcm#:~:text=Within%20TCM%2C%20Autumn%20is%20the,to%20weather%20this%20seasonal%20change.
Sonmore, Steven. “Enjoy the Energy of Fall: Autumn and Traditional Chinese Medicine”. Retrieved from https://www.acufinder.com/Acupuncture+Information/Detail/Enjoy+the+Energy+of+Fall+Autumn+and+Traditional+Chinese+Medicine.
Zappin, Benjamin. “Autumn Health Tips from Chinese Medicine”. Retrieved from https://fiveflavorsherbs.com/blog/autumn-health-tips-from-chinese-medicine/.