3 Simple Ways to Ease Emotional Pain & Anxiety

If you've ever felt like grief is physically weighing you down, you're not alone. The good news is your breath can help you navigate it.

Breathwork is a powerful, accessible tool that helps regulate the nervous system, release stored emotions, and create a sense of safety within the body. When words feel impossible or emotions feel overwhelming, breath becomes a bridge—a way to move through grief without being consumed by it.

In this guide, we’ll explore three simple breathwork techniques designed to help you process grief, ease anxiety, and bring gentle relief.

How Grief Affects Your Breath (And Why it Matters)

Grief naturally impacts the autonomic nervous system, which controls our fight-or-flight response. When we experience loss, our bodies react as if we’re under threat:

🔻 Shallow breathing – A common reaction to emotional distress, making grief feel heavier.
🔻 Holding the breath – Many people unknowingly hold their breath when trying to suppress emotions.
🔻 Tension in the chest – Grief often manifests physically, making it hard to take full breaths.
🔻 Increased anxiety – A disrupted breathing pattern can lead to panic attacks, racing thoughts, or feelings of suffocation.

By practicing intentional breathwork, we can begin to soften these physical symptoms, bringing the body and mind into a more balanced state.

🌬 3 Breathwork Techniques for Grief & Anxiety Relief

These breathwork techniques are simple yet powerful. You don’t need any prior experience—just a few minutes, a quiet space, and a willingness to breathe.

1. Deep Belly Breathing (For Grounding & Emotional Release)

Best for: When grief feels overwhelming or stuck in the body.

🔹 Why it helps:
Deep belly breathing (diaphragmatic breathing) helps shift the body from fight-or-flight mode into a state of calm and safety. It also encourages emotional release, allowing grief to move through you rather than get trapped inside.

🔹 How to do it:

1. Sit or lie down in a comfortable position. Place one hand on your belly and one on your heart.

2. Inhale deeply through your nose, sending the breath down into your belly. Feel your belly expand.

3. Hold the breath for a moment of stillness.

4. Exhale slowly through your mouth, feeling your belly soften as you release.

5. Repeat for 5 minutes, allowing your breath to deepen with each round.

🌿 Reflection:
Notice how your body feels. Did you release tension? Did emotions surface? Journal or sit with whatever arises—your breath is showing you what needs attention.

2. Sighing Breath (For Immediate Relief & Letting Go)

Best for: When emotions feel stuck, and you need a quick emotional release.

🔹 Why it helps:
Grief can create a feeling of heaviness, as if emotions are trapped in the body. This technique mimics the natural sigh of relief, signaling to the brain that it’s safe to release tension.

🔹 How to do it:

1. Take a deep inhale through your nose, filling your lungs completely.

2. Open your mouth and let out a long, audible sigh as you exhale.

3. Repeat 5–10 times, exaggerating the sigh to encourage emotional release.

4. On the last sigh, pause and notice how your body feels.

🌿 Reflection:
Did you feel a shift? Did a wave of emotion rise or fall? Sometimes, grief just needs an exhale.

3. Alternate Nostril Breathing (For Balance & Anxiety Relief)

Best for: When grief triggers anxiety or racing thoughts.

🔹 Why it helps:
This technique balances the left and right hemispheres of the brain, helping to regulate emotions, reduce anxiety, and bring a sense of steadiness when grief feels chaotic.

🔹 How to do it:

1. Sit in a comfortable position with your spine tall.

2. Place your right thumb over your right nostril and inhale slowly through your left nostril.

3. Close your left nostril with your ring finger, then exhale through your right nostril.

4. Inhale through your right nostril, then close it and exhale through your left nostril.

5. Continue this cycle for 3–5 minutes, breathing slowly and deeply.

🌿 Reflection:
Did your mind feel clearer? Did your body feel steadier? Grief and anxiety can feel unpredictable, but your breath is always something you can control.

If you want more, download my FREE 7 Day Breathwork for Grief Guide or if you’re needing more guidance or support on your grief journey you can book a 1:1 Session.