Your Fall Self- Care Guide: The Season of Release

Estephanina Martinez, LMT
Sep 23, 2025
4 min read

Life starts all over again when it gets crisp in the fall. - F. Scott Fitzgerald

TCM Quick Guide:

Element: Metal
Meridians: Lungs and Large Intestine
Energy: Ki, Po, Yang
Emotion: Grief, change
Yang: Moist, warm
Foods: Local, seasonal, warming, immunity- supporting
Movement: Tai Chi, Chi Gong, Leisurely walks, meditation, tapping/ self- massage
Restoration: Steamy baths or showers with eucalyptus, journaling, breathwork

Metal as an Archetype

Think about how metal is created: forged through heat, pressure, and refinement; leaving behind something strong, sharp, and useful. From that perspective, Metal helps us cut away what is no longer needed—whether that’s stagnant or hidden emotions, cluttered thoughts, or unnecessary attachments—so that only what is precious remains. This aligns perfectly with fall, when what is no longer vital is stripped, conserving energy for the inward season of winter. Doing the inner work allows us to enter the darker months with clarity and lightness.

How Metal teaches us to let go

Discernment: Metal teaches us to separate the useful from the useless, just as miners separate pure ore from rock.
Purification: Through the breath, we purify—exhaling toxins and emotional heaviness — bringing the body into harmony through the nervous system.
Value: By letting go of excess, we can see clearly what is truly valuable and worth holding onto.
Completion: Metal energy honors endings as a necessary part of the cycle, preparing us for winter restfulness.

In the Five Element Theory of Traditional Chinese Medicine (TCM), Metal governs the Lungs (breath in) and Large Intestine (release out). These two systems are metaphors for the cycle of life:

Lungs: We inhale fresh inspiration—new energy, ideas, and purpose.
Large Intestine: We exhale and eliminate waste—physically, emotionally, spiritually.

When we speak of the Lungs, we mean more than just the organs—we are also speaking about the lung meridian and the quality of Qi (life force energy) that flows through it. The Lungs are considered the "tender organ," sensitive to environmental changes and internal emotional states. The Large Intestine supports elimination on all levels: physical detoxification, emotional processing, and mental clarity.

Understanding the Lung Meridian & Po (Corporeal Soul)

In TCM, the Lungs are seen as the "Prime Minister," directing the flow of Qi and governing boundaries—between inside and outside, self and other. They also house the Po, the energetic part of your spirit that helps you experience life through the body.

Signs of Lung/Large Intestine Imbalance:

Prolonged or unprocessed grief
Respiratory issues: cough, congestion, shortness of breath
Constipation or irregular elimination
Skin issues (dryness, breakouts, eczema)
Low immunity, frequent colds
Difficulty setting healthy boundaries

To prevent imbalance, we turn to the methods that are available through nourishment, movement, reflection, and ritual. Through simple, intentional lifestyle changes, we can fully support our bodies to be in sync with the season, while preparing for the one ahead. Our bodies respond well to warming, moistening, and Qi-nourishing foods that protect the Lungs and strengthen immunity.

Supportive Fall Foods:

White & pungent foods: daikon radish, turnip, garlic, onion, leeks
Moistening foods: pears, apples, honey, sesame seeds, almonds, snow fungus
Warming spices: cinnamon, ginger, cloves, cardamom
Mineral-rich foods: root vegetables (carrots, burdock, sweet potato, beets)
Fermented foods: kimchi, sauerkraut, miso (support Large Intestine health)
Nourishing broths: bone broth, miso soup, herbal teas
Avoid: overly cold, raw foods as they weaken digestion and slow Qi circulation in cooler months.

Reflection

This season reminds us that letting go creates space for what is next. With each exhale, we practice release. With each inhale, we welcome inspiration, health, and vitality.

When Metal is balanced, we are able to grieve losses, integrate lessons, and release the past with grace. When Metal is deficient or stagnant, we may cling to what no longer serves us, feel burdened by unresolved grief, or struggle with setting boundaries.

Journaling rituals:

Write down what you are ready to release and ceremonially burn or bury it

What am I being asked to release so I can move forward?
Where am I holding onto old grief, stories, or identities?
How can I honor my need for solitude, grief, and adjusting to the act of letting go?

Supportive Movement & Ritual:

Breathwork: Deep, slow breathing, alternate nostril breathing, or "lung cleansing" breath practices like sitting in a salt room.
Qigong & Tai Chi: Gentle, flowing movements to strengthen Lung Qi
Walking meditation: Especially in crisp air— experience the breath as a meditative experience, walking intentionally, syncing steps with the breath, and/ or engaging your senses to immerse yourself with nature.
Self-massage: With a closed fist, gently tap along the Lung meridian (chest to thumb) to stimulate Qi flow
Moisture rituals: Facial steaming with eucalyptus or chrysanthemum to support the respiratory system. Hang eucalyptus in your shower.