Health & Wellness: Letting go and finding health in the rhythm of fall

By Rachel Martin

 The crumbling sound of leaves plastering under my feet as I go on my daily walk is one of my favorite soothing sounds. It’s nature’s way of whispering that fall has arrived. The clear blue skies, the crisp 50-60-degree air, and the golden light filtering through the trees feel like a deep breath for the soul. Fall has always been one of my favorite times of the year.

Maybe you’re reading this beside a cozy fireplace or while out on a brisk walk as acorns tumble from our neighborhood oak trees. Wherever you are, this season invites you to pause and let go. That’s fall’s identity – release.

Too often, we overlook this beauty because we’re already anticipating what comes next: the colder days and less sunlight in winter. Instead of admiring the slowness of leaves falling, we rush to rake them up into piles that never seem to end. But what if we took a cue from nature and allowed this season to instead teach us how to release – physically, emotionally, and mentally?

The energy of fall

In Chinese medicine, the concept of yin and yang helps us understand the natural rhythm of the seasons.

• Yin energy is cool, restorative, and inward – perfect for fall and winter. It allows the body to slow down, heal, and conserve energy.

• Yang energy is active, outward, and warm – aligned with the long, bright days of summer when we’re naturally more social and energetic.

Look at the squirrels in your neighborhood. They’re busily gathering acorns now, preparing for hibernation – a season of full rest. Historically, humans lived this way, too. Fall was a time to harvest, preserve food, and prepare for winter’s stillness.

Modern life doesn’t pause with the seasons anymore, but our bodies still crave that same rhythm. Learning to honor it can deeply benefit our health.

The myth and the message

In Greek mythology, the arrival of fall is tied to the story of Persephone, the goddess who was taken to the underworld by Hades. Her mother, Demeter, the goddess of the harvest, grieved so deeply during her absence that nothing grew. Only when Persephone returned to the light did the world bloom again.

The myth reminds us that even in darkness or stillness, there’s purpose. Every season – even the quieter ones – serves the rhythm of renewal. And fall is when Demeter released her emotions that she no longer needed.

How to maintain the rhythm of nature

I’m a big believer in taking what we observe in nature and then applying that rhythm to our lifestyle. Here are a couple of ways you can bring the wisdom of fall into your own wellness routine:

(1) Protect your respiratory system

In traditional Chinese medicine, fall is the season of the lungs – the organ that governs breathing and letting go.

• Breathe. Practice slow, mindful breathing or try breathwork techniques to clear tension and improve circulation. Remember, breathing is a practice. It takes time to understand our breath and how to control it. Find five minutes to practice breathing regularly or find places or experiences where your breathing naturally slows. If you are looking for more resources on breathing, google the Wim Hof Method.

• Stay hydrated. Sip warm teas, broths, and soups. Incorporate moist foods like pears, apples, honey, and cooked vegetables to soothe your lungs. If you prefer, the trainer in me highly recommends taking in electrolytes.

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(2) Let go – physically and emotionally

As trees shed their leaves, let this be your reminder to release what no longer serves you.

• Declutter your home. Start small, with your pantry, closet, or even your seasoning cabinet. Physical space mirrors mental space. We often put off these projects, which means our environment holds onto things we don’t need just as our body will hold onto emotions that no longer serve us.

• Clear emotional clutter. Journal about what you’re holding onto. Meditate. Talk with a therapist or life coach. Let go of grudges, perfectionism, or expectations that weigh you down. I’d recommend checking out The Capacity Workbook by Raquel Hopkins if you’d like some inspiration.

• Practice forgiveness – of both yourself and others. This releases the heart and strengthens your overall well-being. As someone who is extremely hard on themself, I can’t recommend this enough. Find out what story you are telling yourself that causes more harm than good. Is there someone you have held to an impossible standard that could also use the same grace? Forgive them and watch that positive energy flow into your life.

(3) Balance activity and rest

Movement keeps circulation strong, but conservation of energy prepares your body for winter.

• Stay active with intention. As a gym owner, I’m always recommending movement. But during this time of year, ask yourself if you need more of a gentler style. More mobility? More recovery? More stretching? Pay attention to what your body is craving.

• Prioritize rest. Aim for consistent, quality sleep. Let your daily rhythm mirror the season – shorter days, earlier nights, slower mornings. And feel free to say NO to some of those holiday parties you don’t really want to go to.

• Create quiet time. Reading, warm baths, or evening reflection can help calm your nervous system and restore balance. One of my favorite ways to do this is to book a one-day trip by myself. Just a short break away from the business and normal schedule does a lot to bring me back into a slower and more patient pace of life.

Why it matters

The fall equinox – equal parts light and darkness – marks a special balance. Nature pauses. The earth takes a breath before shifting. This equilibrium invites us to do the same: to turn inward and find harmony between doing and being.

Letting go is built into the very rhythm of life. Our breath reminds us of this – every inhale (taking in) must be matched by an exhale (letting go). When we hold too tightly, physically, mentally, or emotionally, we disrupt that natural balance and our bodies respond with stress, fatigue, and illness.

This fall, take a lesson from nature. Slow down. Breathe deeply. Release what’s heavy. Make room for what’s next.

Because only when we let go can we grow.

Rachel Martin, a certified personal trainer and life coach, is the owner of Connection Wellness at 4113 John Marr Drive in Annandale.