Grief is a powerful and often overwhelming emotion that can affect every aspect of our lives. Whether it’s the loss of a loved one, a significant life change, or another deeply felt loss, grief can make us feel emotionally heavy and physically tense. One surprisingly effective tool for managing grief is breath work, a practice that uses mindful breathing techniques to calm the mind and relax the body. In this post, we’ll explore how breath work can help with grief and offer practical tips to get started.
What is Breathwork?
Breath work involves the conscious control of your breathing patterns to promote mental, emotional, and physical well-being. It has roots in ancient practices like yoga and meditation but has gained popularity as a therapeutic practice in modern wellness circles. Some common types of breath work include:
- Mindfulness Breathing: Focusing on the natural rhythm of your breath.
- Diaphragmatic Breathing: Deep breathing into the belly to engage the diaphragm.
- Box Breathing: A structured method involving equal-length inhales, holds, and exhales.
- Alternate Nostril Breathing: A calming technique that balances the breath.
These practices are simple yet powerful ways to support your emotional state, especially during times of grief.
The Impact of Grief on the Body
Grief isn’t just an emotional experience—it also impacts the body. You might notice physical symptoms like muscle tension, chest tightness, fatigue, or digestive issues when you’re grieving. These are all signs that grief is putting your body under stress. Grief can activate the body’s stress response, which engages the sympathetic nervous system, leading to physical discomfort and emotional turbulence.
This is where breath work can play a significant role. Breath work helps activate the parasympathetic nervous system, which is responsible for relaxation and recovery, allowing your body to return to a state of balance.
How Breathwork Can Help with Grief
- Regulates Emotions
Deep breathing can calm the nervous system and reduce feelings of emotional overwhelm. By slowing your breath, you send a signal to your brain that it’s safe to relax, helping to lessen the intensity of grief. - Physical Relaxation
Breath work has a soothing effect on the body. Techniques like deep diaphragmatic breathing can reduce muscle tension, lower blood pressure, and ease the physical symptoms that accompany grief. - Grounding and Presence
Mindful breathing helps anchor you in the present moment, preventing your mind from getting lost in the ‘what-ifs’ or regrets often associated with grief. It’s a gentle reminder to be here, now, with what you’re feeling. - Processing Emotions
Breath work provides the space to sit with and process difficult emotions. It encourages you to feel your grief fully without pushing it away, which is an essential part of healing. Suppressing grief can make it linger, but mindful breathing helps emotions flow and shift. - Energizing the Body
Grief can lead to fatigue and low energy. Breath work techniques, like energizing breaths or controlled hyperventilation, can boost your energy levels, helping you move through the day when you feel drained.
Simple Breathwork Techniques for Grief
Box Breathing
- Inhale for 4 counts.
- Hold your breath for 4 counts.
- Exhale for 4 counts.
- Hold your breath for 4 counts.
- Repeat for several rounds to calm anxiety.
4-7-8 Breathing
- Inhale through your nose for 4 counts.
- Hold the breath for 7 counts.
- Exhale through your mouth for 8 counts.
- Use this technique to relax before sleep or during moments of high stress.
Diaphragmatic Breathing
- Place one hand on your chest and the other on your belly.
- Breathe in deeply through your nose, allowing your belly to rise while your chest remains still.
- Exhale slowly through your mouth.
- Practice for 5-10 minutes to ground yourself.
Sighing Breath
- Inhale deeply through your nose.
- Let out a long, audible sigh as you exhale.
- Repeat as needed to release pent-up tension.
Alternate Nostril Breathing
- Close your right nostril with your thumb.
- Inhale deeply through your left nostril.
- Close your left nostril with your ring finger, release your thumb, and exhale through the right nostril.
- Repeat, alternating sides to balance emotions.
Creating a Breathwork Routine
To integrate breath work into your daily life, consider these tips:
- Set Aside Time: Dedicate 5-10 minutes a day to practice breath work. Morning or before bed can be ideal.
- Create a Calming Space: Find a quiet, comfortable space where you won’t be disturbed. Use a cushion or chair for support.
- Integrate into Daily Life: Use breath work during stressful moments, before sleep, or as a break during the day.
- Use Guided Meditations: Apps like Calm, Headspace, or Insight Timer offer guided breath work sessions that can support your practice.
The Role of Breathwork in a Holistic Approach to Grief
While breath work is a valuable tool, it’s important to recognize that it’s just one part of a holistic approach to managing grief. Combining breath work with counseling, journaling, meditation, physical exercise, or creative expression can provide a more comprehensive healing experience. If grief feels too heavy to handle alone, seeking professional support from a therapist or grief counselor is always a good idea.
Resources for Further Exploration
- Books: “Breath: The New Science of a Lost Art” by James Nestor
- Apps: Calm, Headspace, Insight Timer
- Online Platforms: Websites like DoYogaWithMe.com or YogaGlo.com for guided sessions.
- Guided: Contact us for a breathwork practionioner that can do private one on one sessions (in-person or virtual).
An Effective Tool for Grief
Grief is a deeply personal and often challenging journey. Breath work can be a gentle and effective tool to help you navigate this path, offering moments of calm, grounding, and relief. Remember that everyone’s grief process is unique—experiment with different techniques to find what resonates with you.
Get Help
Book a call with a breathwork counsellor to see how you can benefit from breathwork while dealing with grief.
