Embracing Autumn’s Slower Rhythm
As the leaves change and daylight shortens, nature reminds us to slow down, to turn inward and to remember to breathe. As a naturopath, I encourage my clients to take a ‘leaf’ (pardon the bad pun) from our surrounding environment, and align with nature’s rhythms; to let autumn invite rest into our lives. Instead of rushing, allow yourself some slowing down time, and most importantly return to your own quiet moments. This slower pace isn’t laziness; it’s what your nervous system needs to rebalance after the fast paced heat of summer – our action packed season.
Seasonal Challenges and SAD
As sunlight wanes, many people notice the ‘Autumn blues’. Shorter days can disrupt our internal clock (our circadian rhythms) and regulation of mood hormones, causing fatigue, low energy, or even the dreaded Seasonal Affective Disorder (SAD). Typical signs include sleeping more or feeling sluggish, craving carbs or sweets, and wanting to withdraw socially (Lee, 2022). When these feelings arise, it’s a cue to lean into gentle self-care, into repair and ultimately to listening to what your body needs. Recognising seasonal shifts in mood or energy is the first step to responding with compassion, and I think we can all agree that we need to be a little gentler with ourselves.
But how can we slow down and really lean into the listening space? As Autumn blows in the winds of change, I like to remind clients that this season is all about breath! Often it is the time when coughs, colds and the dreaded lurgies all begin to rear their heads, and when sadness (grief lives in the lungs) can start to ramp up. So, let’s protect, open and support our body and emotions with the breath itself using breathing techniques.
Physiological Sigh for Instant Calm
One simple trick to calm stress is the physiological sigh. This is just two quick inhales through the nose followed by one long, slow exhale out the mouth (Fish, 2025). It may sound small, but this pattern is deeply ingrained in our biology. The short double-inhale fully expands your lungs, then the slow exhale removes extra carbon dioxide and activates your parasympathetic ‘rest-and-digest’ response. In fact, Stanford research found that just five minutes of this sigh practice can improve mood and reduce anxiety (Balban et al., 2023).
Alternate Nostril Breathing (Nadi Shodhana)
Another type of breathing technique that can aid in regulating parasympathetic nervous responses is Alternate Nostril Breathing, a yogic technique.
Sit comfortably. Close your right nostril with your right thumb and inhale slowly through your left nostril. Then close the left nostril and exhale through the right. Inhale right, close it, and exhale left. Repeat this cycle of alternated breathing for a couple of rounds and notice if there is any shift in your feelings or emotions. This ancient practice helps balance the nervous system and calm the mind; studies suggest it may lower stress and improve focus (Cronkleton & Walters, 2023). For such a simple and quick breathing technique, it is quite amazing in its effectiveness to help ground us down into a more relaxed nervous system state.
The ‘Lizard Stretch’ for Vagal Tone
Ok, I get it, you are too wired to breath, your jaw is too tight, and your mind is racing because of that missed deadline – why not try a little different technique?
For a non-breathing reset, try Stanley Rosenberg’s ‘lizard stretch’ – a gentle somatic exercise for the vagus nerve.
Interlace your fingers behind your head and, without moving your head, look to the right and hold (Providence St. Joseph Health, n.d.). Breathe and wait for a natural release (a yawn or swallow). Return to centre, then look to the left. These subtle eye-and-neck movements help relax tiny muscles at the base of your skull and improve blood flow along the spine (Schwartz, n.d.). The result? Your body feels calm and relaxed – perfect for encouraging a restful evening.
Lean Into Autumn’s Rest
In conclusion, Autumn is nature’s call to rest. Listen to your body’s cues: if you feel tired or introspective, it may simply be the season guiding you inward. Warm herbal teas, cozy routines, and the breathing or stretching practices above honour that call. Embrace this slower pace without guilt and give yourself time to rest. Just as trees drop leaves and fields lie fallow, giving yourself permission to pause will help you grow stronger come Spring.
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References
Balban, M. Y., Neri, E., Kogon, M. M., Weed, L., Nouriani, B., Jo, B., Holl, G., Zeitzer, J. M., Spiegel, D., & Huberman, A. D. (2023). Brief structured respiration practices enhance mood and reduce physiological arousal. Cell Reports Medicine, 4(1), 100895.
Cronkleton, E., & Walters, O. (2023, May 24). Alternate nostril breathing: Benefits, how to, and more. Healthline.
Fish, L. (2025). Sigh it out. Laura Fish Therapy.
Lee, T. (2022, August 10). A naturopathic approach to the winter blues. Annex Naturopathic Clinic.
Providence St. Joseph Health. (n.d.). Reset Ventral Vagus Nerve [PDF]. Providence St. Joseph Health.
Schwartz, A. (n.d.). The vagus nerve and eye movements: Tools for trauma recovery. Dr. Arielle Schwartz.
