Letting Go with Grace: Habits to Support Your Lungs and Digestion

Have you ever noticed how much lighter you feel after a good exhale, a walk in the crisp air, or even after cleaning out a closet? Fall naturally invites us to release. Just as trees drop their leaves, our bodies thrive when we let go of what no longer serves us — physically, mentally, and emotionally. Your lungs and large intestine are the body’s natural “release team,” and supporting them can bring clarity, energy, and renewal.

Why Letting Go Matters in Fall

Each season has its focus. Autumn is about transition, reflection, and release. When your lungs and digestion feel sluggish — shallow breathing, tension in the chest, constipation, or bloating — it may be your body’s way of holding on. Aligning your daily habits with the rhythms of fall helps these systems do their job: to exchange what you need, and let go of what you don’t.

Breath as a Daily Habit & Helper

One of the simplest ways to support your lungs is to deepen your breath. Most of us breathe shallowly when we’re stressed or busy, which leaves us tired and foggy. Try this easy reset:

Morning Breath Ritual: Before you look at your phone, sit up in bed, place one hand on your belly, and take 10 slow breaths, expanding your diaphragm. This signals calm to your nervous system and sets a lighter tone for your day.
Afternoon Exhale Practice: Inhale for 4 counts, then exhale for 8 counts. Repeat! A longer exhale helps your body release tension and refreshes your focus.
Evening Wind-Down: Lay flat with knees bent, breathe deeply into your belly, and imagine “exhaling the day.” Depending on where you can feel tension you can apply an aligning essential oil. This helps release mental clutter along with physical tension.

These are little simple habits and practices that you can add to your day when feeling tense. I used to have panic attacks at night and breathing was the way to calm me down again. I combined mindful breathing with walking.

Supporting Digestion Through Seasonal Foods

As temperatures cool, our digestion craves warm, grounding foods. Rather than repeating the same fruits and grains, think of fall as a time for gentle, fiber-rich meals that support elimination and keep energy steady. In Germany it is definitely stew and soup time - I still prepare soups as comfort food or when it rains the whole day long.

Apples: A seasonal staple, rich in pectin, which supports healthy elimination and gut balance.
Root Vegetables: Carrots, sweet potatoes, and parsnips nourish and stabilize blood sugar, providing sustained energy.
Whole Grains: Brown rice, barley, and quinoa provide fiber that “sweeps” the digestive tract while offering grounding comfort.
Warm Herbal Teas: Licorice, ginger, or fennel tea can soothe digestion and reduce bloating after meals - if you are an essential oil lover, also a drop of lavender or a digestive blend in warm water can be very comforting.

Try building your meals around a base of seasonal vegetables with whole grains and a good protein source. The more variety you add, the better your gut microbes thrive — and the easier your body can release. Know when your "digestive crew goes to sleep" which is true for many already around 5pm. Also keep in mind that as we age eating earlier "becomes a thing" - a full belly does not sleep well - your belly gets to rest earlier. Keep the portions smaller in case you eat late.

Decluttering as a Wellness Practice

Our outer environment often mirrors our inner state. A cluttered space can keep us feeling stuck, while clearing it makes room for fresh energy. Pairing physical decluttering with intentional breath creates a powerful release ritual.

Start Small: Clear one drawer or shelf. While you work, take deep breaths and notice the lightness that comes with space.
Pair with Breathwork: After decluttering, sit in the space you cleared and take a few minutes of slow breathing. Imagine inhaling renewal and exhaling heaviness.
Digital Detox: Release old files, photos, or emails that no longer serve you. Your nervous system responds to digital clutter just like physical clutter.

These micro-practices reinforce the body’s message: release creates room for renewal.

Emotional Letting Go

The lungs are linked with grief in many traditional systems. Fall can stir emotions — whether it’s memories, transitions, or a sense of loss. Rather than pushing these feelings aside, try simple practices that let them move through you:

Journaling: Write down one worry, frustration, or regret each night. Then tear up the paper. This symbolic act gives your mind permission to release.
Movement: Walking outdoors with intentional breathing can move stuck emotions. Imagine exhaling heaviness with every step.
Gratitude Shift: After release, write down three things you’re grateful for. This helps your emotional state rebalance with acceptance and renewal.

A Week-by-Week Release Plan

Change doesn’t need to happen overnight. In fact, layering new habits works best when done step by step:

Week 1: Focus on breath: Add a morning breath ritual (10 deep breaths before the day begins).
Week 2: Focus on food: Introduce one seasonal food daily — like apples or root veggies.
Week 3: Focus on your personal environment: Declutter one small space (drawer, counter, or folder) each day for 5 minutes.
Week 4: Focus on your inner environment: Practice nightly release journaling, followed by gratitude.

By the end of the month, you’ll have layered simple but powerful habits that support both lungs and digestion while giving you more mental clarity. Letting go is a practice we can return to again and again. Whether through a deep breath, a warm seasonal meal, or a few minutes of decluttering, your lungs and digestion remind you that release is as natural as the seasons. This fall, embrace the chance to exhale fully, clear what’s heavy, and welcome renewal with grace.