Sadness, the Body, and a Holistic Way to Support Both

Sadness is one of the most universal human emotions, yet we often treat it as if it lives only in the mind. In reality, emotional experience is deeply connected to the body: breathing changes, posture changes, energy changes, appetite changes, and so does the way we move through the day.

Sadness is one of the most universal human emotions, yet we often treat it as if it lives only in the mind. In reality, emotional experience is deeply connected to the body: breathing changes, posture changes, energy changes, appetite changes, and so does the way we move through the day.

Traditional Chinese Medicine (TCM) offers an especially interesting lens here. In TCM, sadness (and grief) are associated with the Lungs. This does not mean sadness is “in the lungs” in a literal biomedical sense. Rather, it reflects a holistic view: emotions and physical function influence one another continuously. In that framework, prolonged sadness may show up as chest tightness, shallow breathing, low energy, frequent sighing, or a sense of heaviness in the entire body.

A holistic approach can help: instead of trying to “think” our way out of sadness, it can be more supportive to work with the whole system. And with the above in mind, it only makes a lot of sense that we need to give attention to the lungs:

1. Supporting the lungs by breathing-related therapy solutions - like using breathing techniques as cardiac coherence, 4-4-4-4 breathing, nerve vague activation via techniques that lengthen the exhale, etc. Exploration is key, as not everything makes everyone "connect",

2. Supporting the lungs with smart physical training - cardio in the comfort zone, strength training, pilates and yoga, all necessary and useful for the health and wellbeing of... every single one of us, disregarding our emotional load, and needing adjustment and personalisation (different lungs capacity, levels of training, heart rate recovery etc.), and

3. Foods that supports the lungs:

• Fatty fish (salmon, sardines) - rich in omega‑3s, which have anti‑inflammatory effects that can help protect lung tissue,

• Leafy greens (spinach, kale) - high in antioxidants, magnesium, and vitamins that support cellular health and reduce oxidative stress,

• Berries (blueberries, strawberries) - concentrated antioxidants and anti‑inflammatory compounds that help counteract pollutant‑related oxidative damage,

• Garlic and ginger - anti‑inflammatory and immune‑supportive; they also contain compounds that may reduce airway inflammation,

• Nuts and seeds (walnuts, almonds, pumpkin seeds) - provide magnesium, vitamin E, and healthy fats that support respiratory muscle function and reduce inflammation.

That mind-body connection is also what makes sadness feel so physical in real life. Many people know the experience of feeling emotionally low and physically drained at the same time. When sadness lingers, the body often becomes part of the story.

Adjusting the nutrition matters because blood sugar stability, adequate protein, healthy fats, fibre, and micronutrient-rich foods all support steadier energy and mood. Meals built around protein, leafy greens, nuts, seeds, fibre-rich carbohydrates, and omega-3 sources can be grounding - and go beyond emotional support, supporting our healing and impacting women in menopause transition strongly. It can also help to notice it: too much caffeine, alcohol, or sugar leaves us feeling more anxious, depleted, or emotionally up and down.

In terms of movement, cardio can help shift heaviness and stagnation, especially when it is gentle and steady rather than punishing. A brisk walk, a bike ride, swimming, or dancing can support circulation, breath, and energy. Strength training adds something different but equally important: agency. Lifting weights, using resistance bands, or doing bodyweight work can restore a sense of capability when sadness makes everything feel harder. It gives confidence and firmness not just to the body, but also to the mind - not to mention that all negative emotions fade in front of the powerful impact of the release of endorphins!

Breathing is a powerful bridge between the mind, body and emotions. In a world where "mindfulness" and "stress management" became overused terms, experimenting with different breathing techniques and understanding the impact of each can be most anchoring. Breathing... is fortunately free of charge, and our lungs come with us everywhere. Intentional breathing saves lives, literally.

Also, breathing does not have to mean sitting still for long periods. It can be as simple as a short body scan, mindful walking, journaling, or noticing your emotions without judgment. Mindfulness is meant to create a little distance between what you feel and how you react to it. That space can be very supportive when sadness feels sticky or repetitive.

What I like about this approach is that it does not pathologize sadness. It acknowledges that sadness is part of being human, while also recognizing that the body deserves support when emotions become heavy or prolonged.

A simple daily rhythm might look like this:

• A protein-rich breakfast

• A 15-minute walk or other gentle cardio

• A few minutes of breathing practice

• One strength session or resistance-based workout on most weeks

• A short mindfulness or reflection practice in the evening

The goal is not to eliminate sadness quickly. The goal is to help the body feel safe enough to process it.

If you want to explore just how to adjust your nutrition, training and/or breathing techniques support towards a better emotional balance, so useful no matter your age and gender contact me, or book a session to work together on a unique program, adjusted to yourself.

And if you happen to be a lady in menopause transition, this will become your favorite new tool to manage your health and energy!