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“Between stimulus and response, there is a space. In that space is our power to choose our response. In our response lies our growth and our freedom.” ― Viktor E. Frankl
I notice when friends ask me how my summer is going, the first word I use to describe it is “BUSY”. I tend to follow that with “GOOD BUSY” as if to make sure it is separate from the “BAD” busy. I began to wonder what the difference is between a level of busy that feels positive and sustainable vs the level of busy that is overwhelming. I realize that for me, sustainability and ease are about being able to find space to breathe mindfully and slowly, to feel grounded and present and to come back to listening to my heart even when my body is in movement and my day is full.
In Traditional Chinese Medicine (TCM), we are in the Fire element of Summer. Summer is the domain of the Fire element, a force of expansion, transformation, and joy. The Heart, as the “Emperor” of the organs, governs blood circulation and houses the Shen—the spirit or mind. When Heart Qi is vibrant and balanced, we experience emotional warmth, mental clarity, and a joyful connection to life. When it is overstimulated and out of control or out of balance, emotional turbulence and physical symptoms arise. When we are over-stimulated, excited, in constant movement, or too busy, the energy of the Shen scatters and we can experience feeling ungrounded and not “at home” in ourselves. When we are in this space, we can struggle with no longer hearing or knowing what is true for us. A healthy Shen will be unafraid to speak the truth, and will set boundaries, and create order and harmony based on those truths. The heart protector, also known as the pericardium, is an essential partner to the heart. When we set boundaries to allow both physical and emotional space and time for rest and recharging, we honor our spirit and our hearts as well.
In summer, as the Fire energy peaks, encouraging outward activity, social engagement, and emotional openness, the body tends to be more active, metabolism increases, and the mind is alert. This high Yang energy can become a bit manic if we do not take breaks or make space in our schedules for stillness and quiet. When we are active and especially when it is hot outside, we tend to breathe through our mouths instead of nose breathing. Mouth breathing is often shallow and rapid and gives our nervous system the message that we are not safe and will activate the stress response connected to the Sympathetic Nervous System of Fight, Flight, Freeze. Nose breathing filters and warms the air, which helps with immunity, increases oxygen uptake and circulation, improves lung capacity and activates the parasympathetic nervous system connected with resting and digesting. When we digest, it’s not just the food we eat, but also our experiences and sensory input (ie, what we read, see, hear, etc) . If we do too much without space for rest, we can get a sort of “emotional indigestion” and feel overwhelmed.
If you find yourself breathing through your mouth and engaging in shallow, fast breaths, pause and try the breath called the Physiologic Sigh. To do this, take one breath in through the nose, pause and then take another breath in through the nose and then a long, slow exhale through your mouth. This type of breath helps to shift our blood chemistry and improves vagal tone, shifting from a stress response state to a state of calm and more ease. Other types of breathwork to help with cooling the body are demonstrated on my Instagram posts coming up later this month!
There are some simple steps you can take to slow down in the busyness of summer and to honor your need for rest and come home to your Shen, your heart-mind spirit.
Ways to bring the Shen Home:
- Spend time in silence each day. Perhaps quietly meditating or being in nature. Talking can continue to scatter energy.
- Create space in your life. Think of the Shen like a fire. Packing too many logs douses the flame. Practice setting boundaries to allow yourself time to take breaks from constant movement or overscheduling.
- Avoid projects, relationships, or events that do not align with your heart’s truth. The more you listen to your heart’s desire, the more ease you can invite into your day.
- Choose cooling and hydrating foods, which are The Foundation for Fire Balance
Summer’s heat can easily dry out the body and over-stimulate Fire energy. Incorporating cooling and hydrating foods helps maintain moisture and calm internal heat.
- Water-rich fruits and vegetables: Watermelon, cucumber, celery, and tomatoes
- Leafy greens: Spinach, kale, watercress, and dandelion greens
- Herbs and spices: Mint, chrysanthemum, dill, and coriander
Bitter Foods: Clear Excess Heat and Support Digestion
Bitterness has a natural cooling effect on the Fire element and aids digestion, which can become sluggish in summer heat.
- Watercress, Bitter melon, Dandelion greens and Endive are examples of bitter greens
Red Foods: Symbolic and Nutritional Heart Nourishment
Red foods resonate with the Fire element and provide antioxidants and nutrients that support cardiovascular health.
- Strawberries, Tomatoes, Red peppers and Cherries are great options.
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