Breathing Thanks: Gratitude as Medicine for the Body and Spirit
As the leaves fall to the ground and the mountains prepare for their winter rest, November invites us to pause, breathe, and reflect. Gratitude often comes to mind this time of year, woven into holiday gatherings and family traditions. Yet beyond seasonal rituals, gratitude itself is a profound form of medicine—one that nurtures body, mind, and spirit.
In Chinese medicine, emotions are not separate from health; they are integral to it. Just as food and herbs nourish our bodies, our emotional states either support or deplete our vitality. Gratitude, when practiced regularly, is one of the most potent “formulas” we can offer ourselves.
Gratitude Through the Lens of Chinese Medicine
The Lungs, associated with the autumn season and the Metal element, are responsible for taking in what is pure and letting go of what no longer serves us. On a physical level, they govern breath. On an emotional level, they process grief. Gratitude clears heaviness and strengthens the Lungs, helping us release sorrow and inspire resilience.
The Spleen—our organ of digestion and assimilation—can be weighed down by worry and overthinking. Gratitude supports the Spleen, allowing us to fully “digest” not only food but also the experiences of our lives. It transforms rumination into a sense of being nourished and supported.
The Heart, home of the Shen (spirit), naturally blossoms when gratitude is present. It calms the restless mind, eases anxiety, and opens us to joy. In this way, gratitude is not simply an idea or emotion, but a practice of harmonizing the inner landscape.
“Gratitude isn’t just a feeling—it’s medicine for the body and spirit.”
Practical Ways to Cultivate Gratitude
The beauty of gratitude is that it doesn’t require grand gestures—only simple, consistent practice. Here are a few ways to invite gratitude into your daily rhythm, rooted in both Chinese medicine and modern life.
1. Morning Breath Ritual
Before the day begins, pause for three breaths. As you inhale, silently say “thank you.” As you exhale, release something you no longer need. Repeat three times. This small ritual sets the tone for the day, aligning your breath and mind with gratitude.
2. Gratitude Journaling
Each evening, write down three things you are grateful for. Over time, this practice rewires the mind to notice what is abundant rather than lacking.
3. Acupressure for Gratitude
Two points are especially helpful for calming the spirit and anchoring gratitude:
Heart 7 (Shenmen): Inside wrist crease, on the pinky side.
Pericardium 6 (Neiguan): Three finger-widths up from the wrist crease, in the middle of the arm.
Massage these gently while reflecting on what you are thankful for.
4. Gratitude in Food Preparation
Cooking seasonal foods like pumpkin, sweet potatoes, squash, and pears is another opportunity to practice gratitude. Pause to thank the earth, the farmers, and the nourishment itself. Eating with mindfulness turns meals into rituals of appreciation.
Modern Science Meets Ancient Wisdom
What Chinese medicine has known for centuries is now confirmed by science: gratitude improves health. Studies show it lowers stress hormones, reduces inflammation, improves sleep, and supports heart health. By shifting our inner state, gratitude influences the nervous system, immune function, and overall vitality.
This harmony between ancient wisdom and modern research reminds us that gratitude isn’t only an uplifting thought—it’s a physiological practice. Every breath of thanks, every journal entry, every pause to notice beauty creates ripples of healing throughout the body.
Reflection
This November, I invite you to pause amidst the bustle of the season. Place a hand over your heart, take a deep breath, and silently say, “thank you.” Gratitude doesn’t erase life’s challenges, but it changes how we meet them.
When we practice gratitude, we don’t just shift our minds—we create medicine. Medicine for the Lungs to release grief, for the Spleen to ease worry, and for the Heart to open to joy. In its simplest form, gratitude is breath, presence, and love. And in practicing it, we discover that the greatest abundance we seek may already be here.
