Fall Movement & Breath Practices

Gentle Rhythms to Root, Restore & Reclaim Your Energy

There’s a shift in the air come fall.

The mornings feel quieter.

The trees whisper of release.

And your body—if you listen—asks for something different, too.

This is the season of Vata dosha in Ayurveda—ruled by air and ether. It’s a time of

movement, wind, and transition. Which means: if you keep pushing, rushing,

spinning… you’ll likely feel scattered, anxious, or dry (in body, mind, or spirit).

Fall asks us to slow down, ground ourselves, and breathe with more intention.

Movement is still important—it just needs to match the season. Think gentle.

Intentional. Rooted. Embodied.

Here’s how to meet the moment with sacred practices that support you from the inside out.

Grounding Movement for Fall

Your body is the bridge between the Earth and the cosmos. During fall, bring your body closer to the Earth with movements that are:

• Slow and intentional

• Low to the ground

• Repetitive and rhythmic

• Centering, not stimulating

Try These Gentle Practices:

• Yin or Restorative Yoga: Long-held, supported poses to soothe the nervous system

• Slow Flow or Earth Element Yoga: Gentle sequences focused on hips, hamstrings, and legs

• Walking Meditation: Barefoot if you can, or bundled in layers—just walk slowly and feel the Earth

• Somatic Embodiment: Tune into your body’s inner rhythms with organic, intuitive movement

• Gentle Strength Training: Resistance bands, light weights, or body weight with breath awareness

Move like you’re pouring honey through your bones.

Let your practice be a coming home—not a performance.

Breath Practices for Balance

Your breath is the subtlest form of nourishment. In Ayurveda and yoga, breathwork—or pranayama—is used to calm the Vata winds and steady your inner fire.

3 Fall Breath Practices to Try:

1. Nadi Shodhana (Alternate Nostril Breathing)

Balance the hemispheres of your brain and calm your mind.

→ Practice for 3–5 minutes daily.

2. Dirgha Pranayama (Three-Part Breath)

Breathe into the belly, ribs, and chest—slow and full.

→ Inhale for 4, exhale for 6. Repeat 5–10 rounds.

3. Bhramari (Bee Breath)

Humming breath to soothe your vagus nerve and create a soft internal vibration.

→ Great for anxiety, overthinking, or before bed.

Use these breath practices like spiritual tea. Sip slowly. Let them warm you from the inside.

A Daily Ritual to Try

Set aside just 10 minutes each morning or after work to move and breathe:

1. Begin with 3 minutes of Dirgha or Alternate Nostril Breathing

2. Move through 3–5 gentle yoga postures: cat-cow, child’s pose, seated twists

3. End by placing your hands on your heart and belly. Whisper: “I am rooted. I am steady. I am safe.”

This is not just exercise. It’s remembrance. A return to sacred rhythm. A ritual of reconnection.

A Word for the Sensitive Souls

If your energy is low, if your body is in healing, or if you’re moving through emotional transition—let stillness be your movement.

Rest is a sacred form of participation.

You don’t have to “do more” to stay aligned. You just have to listen.

Affirmation:

“With each breath and step, I come home to my center.”