FROM AUTUMN TO WINTER: How Seasonal Energy Shapes Our Body, Mind & Qigong Practice
As the bright gold of autumn gives way to the deep quiet of winter, the natural world shifts into stillness—and so does the energy within us. In Qigong and Traditional Chinese Medicine (TCM), this transition marks a profound movement from the Metal element of autumn to the Water element of winter.
Understanding this shift helps us align with the seasons rather than resist them, improving immunity, emotional balance, and our overall sense of wellbeing.
Autumn: The Season of Letting Go
Autumn is governed by Metal, the element of refinement, clarity, and release. It corresponds to the lungs and large intestine—our organs of inhaling the new and exhaling the old.
This is the time of year when we naturally begin to:
Slow down and breathe more deeply
Reflect on the past months
Release what no longer supports our growth
Strengthen our boundaries and inner clarity
Emotionally, Metal relates to grief, which often arises as we let go of cycles, relationships, or ideas that have run their course. This isn’t negative, it’s a cleansing process that prepares us for winter’s deep rest.
Autumn Supportive Practices
Deep abdominal breathing
Mindful time outdoors
Aromatic, warming foods (ginger, onions, garlic, mustard greens)
Gentle Qigong that opens chest and lungs
Autumn is the energetic exhale of the year—an invitation to create space.
Crossing the Threshold: Moving into Winter
Winter corresponds to the Water element, associated with the kidneys, bladder, and our deepest reserves of energy: Jing (our inherited genetic material and hormones), the essence that supports vitality and longevity.
As the most Yin season, winter is quiet, internal, and restorative. Nature retreats underground, and the energy of the human body follows.
Themes of the Winter Season
Rest and gentle restoration
Deep nourishment
Preserving energy instead of spending it
Introspection, dreams, and inner clarity
Kidney energy is the foundation of physical strength, emotional steadiness, and willpower. Winter is the time to protect and rebuild it.
The Emotional Arc: From Grief to Wisdom
As autumn surfaces grief and release, winter often brings up the emotion associated with Water: fear. But in Qigong, this fear is not seen as something to avoid—it’s a doorway.
When Kidney Qi is strong, fear transforms into:
Wisdom
Grounded confidence
Clear intuition
Steadiness in uncertainty
Winter gives us permission to sit with deeper emotions and allow them to reveal insight rather than overwhelm us.
Qigong to Support the Seasonal Shift
During transitional periods, Four Seasons Qigong recommends practicing both the Qigong for the current season and the Qigong for the upcoming one.
For the autumn-to-winter transition, this means combining:
Fall/Lung Qigong
Strengthens immunity
Helps release tension and grief
Supports clear breathing and boundaries
Winter/Kidney Qigong
Warms and protects the lower back
Replenishes deep energy reserves
Calms the mind and lifts the spirit
This balanced approach helps the body adapt smoothly to colder temperatures and deeper Yin energy.
Seasonal Foods & Lifestyle Tips
Autumn Foods (Metal Element)
Root vegetables
Ginger, garlic, and onion
Pungent spices
Warm, hearty meals
These support lung health and help eliminate stagnant energy.
Winter Foods (Water Element)
Soups and stews
Cooked vegetables
Seaweed, beans, whole grains
Warming teas (ginger, cinnamon)
Moderate natural salts
These nourish kidney energy, warm the body, and maintain hydration.
Lifestyle Adjustments for the Transition
Go to bed earlier and rise with the sun
Avoid raw or cold foods
Wear warm layers, especially over the kidneys
Journal or meditate to support emotional clarity
Embrace stillness—your body is asking for it
Honouring the Wisdom of the Seasons
The transition from autumn to winter isn’t just a change in weather, it’s a transformation of our inner world.
Autumn refines, clarifies, and helps us let go.
Winter restores, nourishes, and strengthens our foundation.
When we align our lifestyle, breath, movement, and mindset with these natural rhythms, we experience better health, greater emotional resilience, and a deeper sense of harmony.
This is the heart of seasonal Qigong: living in rhythm with nature, one mindful breath at a time.
About the Author
Ken Marchtaler is a lifelong explorer of energy, embodiment, and the hidden rhythms that shape human wellbeing. Drawing from decades of martial arts, yoga, qigong, meditation, and contemplative practice, Ken teaches 4-Seasons Qigong for the Halifax Regional Municipality Parks & Recreation Department in Sheet Harbour, where he guides students into deeper harmony with nature’s cycles.
Rooted in ancient wisdom yet grounded in everyday life, Ken’s teachings invite practitioners to listen beneath the surface—to the shifting winds of Wood, the rising heat of Fire, the nourishing center of Earth, the refining clarity of Metal, and the quiet depths of Water. His work centers on helping others awaken their internal energy, dissolve old patterns, and move through the seasons with grace, presence, and renewed vitality.
Ken believes that when we align our breath with nature’s breath, we return to our original rhythm—the one where healing begins, intuition strengthens, and the heart remembers its place in the great unfolding of life.
