By SEASONS Wellness | August 14, 2026
In Traditional Chinese Medicine, autumn is governed by the Metal element and corresponds to the Lungs and Large Intestine. This season is about letting go, just as trees release their leaves. By aligning your daily routine with the energy of autumn, you can strengthen your immunity, improve your respiratory health, and prepare your body for the winter ahead.
The Metal element represents purity, structure, and refinement. Its paired organs are the Lungs, which take in the new (air, inspiration), and the Large Intestine, which releases the old (waste, grief). When these organs are in balance, you breathe deeply, eliminate efficiently, and process emotions with grace.
When out of balance, you may experience frequent colds, dry skin, constipation, allergies, or feelings of sadness and grief. Autumn is the time to focus on immunity, hydration, and emotional release.
6:00 AM: Wake and drink a cup of warm water with honey. This hydrates the body after sleep and moistens the Lung yin.
6:30 AM: Practice deep breathing exercises or Qigong for 15 minutes. The Lung meridian is most active between 3:00 and 5:00 AM, but morning practice still benefits respiratory health enormously. Try the Healing Breath: inhale for 4 counts, hold for 4, exhale for 6.
7:00 AM: Eat a warm, nourishing breakfast. Congee (rice porridge) with pear and goji berries is ideal for Lung health. See our TCM diet therapy guide for more autumn recipes.
8:00 AM: Take a brisk walk in fresh air. Cool autumn air strengthens Lung capacity if you dress appropriately.
12:00 PM: Lunch should be the largest meal. Include white foods, which nourish the Metal element: daikon radish, cauliflower, onions, garlic, ginger, and mushrooms.
1:00 PM: Practice acupressure on Lung 7 (Lieque), located on the wrist about 1.5 inches above the thumb crease. This point strengthens the Lungs and boosts immunity. See our guide on acupressure points for more techniques.
5:30 PM: Dinner should be light and warm. Soups and stews with root vegetables, lotus root, and lily bulb are perfect. Avoid cold, raw foods in autumn.
7:00 PM: Enjoy a cup of chrysanthemum and goji berry tea. This classic combination clears heat, brightens the eyes, and nourishes Liver yin after a long day of screen time.
8:30 PM: Soak your feet in hot water with ginger for 15 minutes. This draws energy down from the head, calms the mind, and prepares the body for deep sleep.
9:30 PM: Be in bed before 10:00 PM. According to the TCM body clock (Shichen), the Gallbladder meridian begins its active period at 11:00 PM. Sleeping before this time ensures your body can properly detox and restore.
Your diet should shift with the seasons. In autumn, focus on moistening foods that combat dryness:
Protect your neck: In TCM, external pathogens enter through the back of the neck. Always wear a scarf in windy autumn weather.
Practice letting go: Autumn is associated with grief. Allow yourself to feel and release emotions. Journaling, meditation, and talking with friends all support healthy Metal energy.
Declutter your space: Just as the Large Intestine releases waste, autumn is the perfect time to clear your home of what no longer serves you.
Stay hydrated: Autumn dryness affects skin, throat, and lungs. Drink warm water throughout the day, and consider a humidifier at night.
Modify your exercise routine for the season. Favor moderate, flowing movements over intense sweating. Tai Chi, Qigong, yoga, and walking are ideal. The goal is to circulate Qi without depleting your energy reserves before winter. If you enjoy running, do so during the warmest part of the day.
Consider incorporating TCM herbal formulas into your autumn routine. Astragalus (Huang Qi) boosts defensive Qi and immunity. Cordyceps strengthens the Lungs and kidneys. American ginseng (Xi Yang Shen) nourishes yin without causing heat. Always consult a qualified TCM practitioner before starting herbal treatments.
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