By now you have probably reads lots of articles and blogs on how to support your immune system during this pandemic. Here I want to focus more on a Chinese Medicine approach to supporting the lung system. As I witness this global attack on the lung system – we literally have an illness that can progress to the point of not being able to breath on one’s own – I reflect on what Chinese Medicine has to say about the lung system and breath, and how you can take better care of yourself during this incredibly stressful time.
“Everything that appears in the physical realm is always connected with energy flow at the invisible level” -Nan Lu
[Disclaimer: These tips are for general education, wellness and prevention, not treatment for specific respiratory illnesses. If you are having any symptoms of respiratory illness CALL your PCP/MD for assessment and referral to testing or further treatment if needed. Check the CDC website for more info.]
The Energy of the Lung System
In Chinese Medicine the Lungs are on organ system that connects with both the inner and outer worlds. Because of this, it is one of the most susceptible to illness and disease. We know that respiratory viruses (external pathogens) typically enter the body through the nose, mouth, and throat and then go deeper into the lungs if the immune system does not respond quickly or fully enough. On the most literal level we can use face masks or coverings, wash hands frequently and stop touching our face to prevent the pathogens from entering. These are the tools that we are being told to use to combat this pandemic.
However, there are so many other tools and approaches to strengthen the immune and lung system and to balance energies in the body. Many are free and only require time and a desire to connect and listen to your body/mind/spirit.
In TCM (Traditional Chinese Medicine) the lungs are responsible for our overall immunity, with support from other systems including the digestive system and the skin. The lungs circulate the “wei qi” which is our immune defensive layer. Sometimes you notice that you get sick after travel, poor eating, stress, change in seasons/weather. This is because the wei qi is disrupted. Some people notice that respiratory illness start with a tightness in the back of the neck or upper back, a headache, a little fatigue, a sneeze, a tiny tickle or scratch in the throat – before more noticeable sinus or respiratory symptoms. This is your wei qi beginning to work on the outermost level to handle an incoming pathogen. Noticing changes in your system on more subtle levels before you get sick is an important part of self-care and illness prevention. Even better is to strengthen and balance your system to prevent illness altogether. (Note: even the most healthy people get sick sometimes! We live in a fast-paced, high stress, high stimulation world – so imbalance happens even when we do our best. They key is knowing your own tendencies toward imbalance and working on improving those.)
On a physical and energetic level the lungs are working all the time, without any input or guidance from us. Breathing is the most basic natural life-affirming process. We celebrate a baby’s first breath and mourn our loved one’s last breath. Breath is life. Breath is also a gateway between the outer worlds and inner worlds; breathing practices can be used to strengthen our immune system, promote circulation, create relaxation, deepen our connection to self and prepare for deeper meditation practice.
In TCM the lungs are paired with the large intestine organ system. Together these two systems are constantly cycling through a process of taking in and letting go. The lungs take in oxygen and release carbon dioxide. The large intestine releases waste after nutrients and energy have been extracted from the food. Inhaling and exhaling/taking in and letting go of our life experiences is critical to our lung health.
The emotion related to the lungs is grief. Grief and sadness are particularly difficult emotions for many people to process, but are so important to honor and release. We are currently experiencing and witnessing grief on a global scale while our lives are being completely upended. Many people are having a really hard time. Know that you are not alone, this is collective grief that we are experiencing.
Ways to support and strengthen the lung system
Expressing and feeling emotions, particularly those of grief, sadness, and loss This may include attending to unprocessed grief from the past that is still being stored in the lung system or another part of your body. It may include daily grief work as we experience personal loss and witness collective suffering during the pandemic. Grief, like all emotions, should be experienced fully then allowed to move through. Crying, silently and aloud, is part of the body’s natural mechanism for releasing grief and sadness. Contained in grief is the knowledge that within every ending is the promise of a new beginning. Be careful not to get stuck in grief, do some of the practices listed below.
Movement and exercise: Exercise and movement increases the breath, oxygenates tissues, moves the lymph, circulates and strengthens the wei/protective qi and boosts the immune system. The best forms of exercise leave you feeling energized and invigorated without feeling tired or depleted, and even bring you some enjoyment and fun. While in quarantine, be creative about your exercise and movement. Explore youtube, streaming, online classes, the NYT 10 minute workout and more. Look in your closet and basement for forgotten exercise equipment.
Yin movement activities such as tai chi, chi gong and yoga practices that are more quiet and slow will build and strengthen qi without depleting the system.
Being outdoors in nature, breathing fresh air, connecting with the elements is grounding, nourishing and healing. Go for a walk in nature, work in your garden, sit in the yard or on your patio. If you can’t get outside, open a window or door and sit nearby. (Please follow current guidelines on social distancing and face coverings as needed.)
Breathing practices strengthen the lungs, increase energy, still the mind and lift the spirits. Bring some focus to the exhale as inhalation will happen spontaneously and naturally. Breath is a gateway between the inner and outer worlds, so breathing practices are a great step towards more inner meditative practices. Many yoga and meditation traditions, as well as stress reduction programs teach breathing techniques. Start a daily breathing practice or add some breathing practices to your current self-care routine.
Singing is great for improving lung capacity and breath, but also brings healing and joy. Group singing is used across all traditions and cultures to bring people together to grieve and celebrate life. Sing along with your favorite streaming music or recordings (quarantine karaoke style) and dance in the kitchen. Being in tune is not required to get the benefits! Chanting or playing wind instruments is also great for the lungs.
Staying hydrated: The lungs in TCM are a yin organ, and require a proper balance of fluids. We know that lung dryness (yin deficiency) is a risk factor for this virus. Drink more water and clear fluids such as teas and broths, limiting ones that can dehydrate the body (coffee, alcohol). Warm liquids are preferable to cold. You can also add moisture to the lung system through steam inhalation, hot showers and hot baths, being sure to rehydrate after if you have sweated. If your lips are cracked or dry, you are dehydrated.
Avoid smoking: Smoking any substance dries the lungs and creates lung yin deficiency which is a risk factor for this virus.
Cover up the areas of the body related to the lung system including the neck, throat, upper back, chest and even the head. This is especially important during a virus or flu outbreak but also during seasonal changes, in windy or wet weather, while traveling, in chilled rooms, etc. Zip up hoodies are the perfect fashion statement for a pandemic.
Take care of the skin. The skin is part of the lung and immune systems in TCM. The skin also helps release toxins via sweat. Take a break from putting products on the skin such as makeup, heavy moisturizers or other skin products with chemicals. (Your hands may need moisturizer from all the excess hand washing.) Dry brushing, exfoliation and self-massage will bring healthy circulation to the skin. Inducing a healthy sweat through exercise, sauna, bath, is helpful too. Experiment with hydrating and caring for the skin from the inside out.
Foods: TCM recommends lots of fresh fruits and vegetables to nourish the yin, also fish and shellfish. Other lung supportive foods include compact fruits, pears, almonds, yogurt, seeds. Of course avoiding or limiting foods that stress the immune system, especially sugar, carbs, processed foods etc is always recommended. Stress eating is happening, but try to balance with nourishing meals. Nutritious food and solid digestion are foundations for the immune system.
Use your nose: The nose is the opening to the lung system, and smell is a sense that is often underused and under appreciated. Notice the smells of spices while you cook, the aroma of the tea you drink, the smell of the earth waking up for spring. If you have a dog in your life, be inspired by how much they rely on their nose to make sense of the world.
Herbs and supplements can be used to strengthen the immune system and prevent illness, also to treat mild respiratory illness. In TCM there are no cookie cutter prescriptions – recommendations are based on your overall health and needs. For example, maybe the system most out of balance is your sleep or digestion, and that needs to be addressed to properly support your immune system. In that case, taking an immune tonic herb might help but isn’t going to get to the root cause, and might even aggravate your underlying issue if it is too stimulating or hard on your digestion. Please consult with a practitioner for personalized guidance.
Practice receiving: Just as the lungs take in oxygen naturally, our whole self can learn to receive naturally and gracefully. Notice how you receive or block support. Do you take compliments or feedback easily, do you accept help, do you notice and appreciate when someone is offering support, do you ask for help? Are there ways that you can receive more kindness, nourishment and support, even from yourself? Can you receive your own inner wisdom and guidance? Practice saying yes and receiving what nourishes you.
Practice letting go: of emotions, patterns, conditioning, beliefs, expectations, “shoulds”, physical items or anything that no longer serves you. The lungs and large intestine take the most vital energies needed and release the rest, some of which even becomes food for plants and the earth. Find the nourishment in life and release what is not needed. Notice if you take or hold more than you need out of fear or other emotions. Releasing your excess may even benefit someone else. The world and we are undergoing huge transformation; letting go helps to make space for the new.
Do you need more help?
During times of high stress, like NOW, we need to do self-care practices every day, even multiple times a day to keep our systems from being in constant overload. These are just some suggestions. Choose the practices that you have been taught, that you know and enjoy, that you find easy to do and that work for you. Self-care should not be a chore or another to-do item, but a reaffirmation of your love, care and compassion for yourself and your life. If you want or need more tools, I’m happy to help teach and share ones that could be helpful for you.
I know that when my acupuncture opens up again I’ll be seeing so many people with stress-related anxiety, headaches, pain, insomnia, digestive issues, PTSD and more. Please please please take good care of yourself NOW so that the stress doesn’t keep building up. Don’t wait until “this is over” to return to regular self-care routines. Ask yourself what you need now and take some steps in that direction.
If you need support now, I’m happy to share my TELEHEALTH and VIRTUAL HEALING services.
Please email Lisa@DavisSquareAcupuncture.com for questions or to schedule an appointment.
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Yours in health,
Lisa
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