Breathwork To Process Grief: How They Go Hand in Hand

Grieving can feel unbearably heavy—an ache so deep that you’d do anything to escape it. Loss brings emotions that are raw, messy, and sometimes overwhelming. But as the old saying goes, “Whatever you resist, persists.” Avoiding grief doesn’t make it disappear; it only buries it deeper, where it festers and affects our mental, emotional, and even physical well-being.

Unprocessed grief can lead to complications like depression, anxiety, substance use, and chronic tension in the body. Yet, we are wired to avoid pain, making it natural to push these feelings away. The good news? There are ways to navigate grief with more ease and self-compassion. One of the most powerful tools for this is breathwork.

Creating Space to Cope with Grieve

Before we dive into breathwork, it’s important to set the stage for healing. Whether your grief is fresh or long-held, creating intentional time to acknowledge and process your emotions is key.

Make Room for Your Feelings

Even if sadness isn’t showing up in obvious ways, giving yourself structured time to grieve is essential. Suppressing grief doesn’t make it go away—it accumulates, often showing up as anger, anxiety, or exhaustion.

Create a "Container" for Your Grief

Instead of feeling like grief will swallow you whole, think of it as something you can hold with love and care. Imagine grief as a part of you that needs attention—like a dear friend who just needs to be heard. By allowing yourself to feel without judgment, you create a safe space for healing to unfold.

Mindful Breathing - Coping with Grief

Breath is one of the most powerful ways to move through grief. When emotions feel overwhelming, your breath can act as an anchor, helping you process what feels unbearable, one breath at a time.

Breath and Sound: Releasing Stagnant Emotions

One of the simplest and most effective ways to move through grief is to combine breath with sound. Try this practice:

1. Inhale deeply for a slow count of five, then exhale for five counts. Continue slowing down your breath—this soothes your nervous system.
2. Inhale deeply, then exhale with a sigh, letting out any tension.
3. If it feels right, inhale and exhale with a soft moan, whimper, or even a deep wail. Let the sound emerge naturally.
4. Repeat for several minutes, allowing whatever emotions arise to move through you.

Sound is incredibly healing—it vibrates through the body, shaking loose tension and stored grief. There is no right or wrong way to do this. Just breathe, sound, and release.

Deep Breathing and Somatic Awareness: Connecting to Your Body

Grief doesn’t just exist in the mind; it lives in the body. You may feel it as tightness in your chest, a lump in your throat, or a deep heaviness in your belly. Using breath to connect with these sensations can bring profound relief.

1. Find a quiet space and put on calming music or solfeggio frequencies, such as:
   • 396 Hz: Helps release fear, guilt, and grief.
   • 432 Hz: Promotes emotional balance and inner peace.
2. Close your eyes and place your hands on any area of your body where you feel tension or sadness.
3. Begin to breathe deeply into that space, without trying to change it—just observe.
4. Notice any sensations: Is it heavy or light? Warm or cool? Does it have a color or texture?
5. Continue breathing into this space, offering yourself compassion as you do.

With time, you may feel the sensations shift or soften. This practice teaches you to be with your emotions rather than resist them.

Gratitude and Grief: A Subtle Shift

Feeling your grief is vital—it’s not something to bypass. But one perspective that can bring some comfort is recognizing that we only grieve what we once deeply valued.

For example, in a divorce, you might feel both relief and sorrow. You grieve the loss of security, companionship, or dreams that were once shared. This grief is evidence that something meaningful existed.

Acknowledging this can shift the experience of grief from unbearable pain to a bittersweet recognition of love, connection, and life itself.

Getting Support: You Are Not Alone

Grief is not something you have to navigate on your own. Seeking support—whether from friends, loved ones, or a professional—can be a big part of healing. If you need guidance, I am here for you. You don’t have to carry this alone.

A Gentle Path Forward

Grief is not meant to be conquered but held with care. Breathwork gives you a way to move through the waves of sadness rather than feel lost in them. Over time, with each breath, you soften into your experience, allowing healing to unfold naturally.

I’ll be sharing guided breathwork meditations for grief soon—stay tuned.

In the meantime, be gentle with yourself. You are not alone in this journey.

Sending you love and warmth,

Linda