Breathwork for grief can be a powerful tool during difficult times. Grief is a universal experience, but navigating it can feel deeply personal and, at times, overwhelming. During Grief Awareness Week (2-8 December), let’s take a minute to remember that breathing can really help us cope with loss, whether it’s our own or someone we love.
Table of Contents
The Weight of Grief on the Body and Mind
When we grieve, it’s not just our hearts that ache; our entire body feels it. You might notice tightness in your chest, shallow breathing, or an endless loop of thoughts racing through your mind. That’s grief manifesting physically and emotionally.
By gently tuning into your breath, these breathwork for grief techniques can help you create space for healing. Breathwork doesn’t erase the pain, but it offers a way to sit with it, soften its edges, and find moments of peace amidst the storm.
Gentle Breathwork Practices for Grief
1. Heart-Supporting Breath
This is a comforting practice to calm your nervous system and soothe an aching heart.
- Sit or lie down somewhere quiet. Place one hand on your heart and the other on your belly.
- Inhale deeply through your nose for a count of four, feeling your belly rise.
- Exhale gently through your mouth for a count of six, releasing any tension.
- Repeat for 2–3 minutes, focusing on the warmth of your hands as they cradle your heart.
2. Grounding Breath for Emotional Overwhelm
When grief leaves you feeling unmoored, this simple technique can help you feel grounded.
- Stand barefoot if possible, or sit with your feet flat on the ground.
- Breathe in for a count of four while imagining roots growing from your feet into the earth.
- Exhale slowly for a count of six, visualising those roots anchoring you securely.
- Repeat as needed to feel more centred.
3. Affirmation Breath
Pairing your breath with a gentle affirmation can bring comfort:
- Stand barefoot if possible, or sit with As you inhale, silently say, “I am held.”
- As you exhale, say, “I release my pain, one breath at a time.”
- Repeat this for several minutes, letting the rhythm of your breath guide you..
Pagan Wisdom for Comfort and Connection
In my Pagan practice, I often turn to the cycles of nature for guidance. Grief is a season of its own—one that teaches us to honour what was while finding the courage to move forward. Light a candle in honour of your loved one, speak their name aloud, or place a cherished memento on your altar or a special spot in your home.
Connecting to these small rituals can remind us that love never truly leaves us; it transforms, just as the seasons do.
Supporting Someone Else Through Grief
If someone you love is grieving, simply being present can mean the world. Encourage them to take a few slow breaths when emotions overwhelm, or gently guide them through a grounding practice like the ones above. You don’t need to fix their pain—your steady presence is a balm in itself. You could also suggest writing a letter to their loved one or creating a small ritual to honour their memory. These acts can complement breathwork for grief, providing additional comfort and connection.
A Helping Hand When You Need It Most
Grief has its own timeline, and it’s okay to ask for support along the way. If you’re feeling lost or need immediate relief, my Emergency Quick Fix sessions are here for you. Together, we’ll create a breathing practice tailored to your needs, helping you find calm and clarity amid sorrow.
Sending you love and strength, my lovelies. You’re not alone.
Don’t forget, you can invite me into your inbox each week to receive more Wise Woman Wisdom.
Breathwork for Grief, Coping with Loss, Emotional Healing, Gentle Breathwork Techniques, Grief Awareness Week, Midlife Challenges, Self-Care Practices, Pagan Wisdom for Healing