Breathwork for Heartbreak: 3 Simple Techniques to Use When Grief Feels Overwhelming

Grief can often feel like too much. Too loud. Too heavy. Too endless. When the waves of heartbreak rise suddenly—tightening your chest, stealing your breath—it can be hard to remember that there is something you can do to soften the edges.

That something… is your breath.

Breathwork isn’t about escaping the pain. It’s about giving the body a way through it. It anchors us in the present moment, calms the nervous system, and reminds us that even in heartbreak—we are still alive.

Below are three simple breathwork techniques I return to again and again when grief feels overwhelming. You don’t need any special tools. Just a few minutes, a quiet space if possible, and the willingness to meet yourself where you are.

1. The 4-7-8 Breath

Use this when your anxiety is high or your heart is racing.

How to do it:

• Inhale through your nose for 4 counts

• Hold your breath for 7 counts

• Exhale slowly through your mouth for 8 counts

• Repeat 3–5 rounds

This breath slows the heart rate and signals to your body that it’s safe. It’s especially helpful before bed or when you feel panic building.

2. The Sighing Breath

Use this when you feel stuck, numb, or frozen.

How to do it:

• Take a deep inhale through your nose

• Exhale out your mouth with an audible sigh (like you’re releasing a heavy weight)

• Let your shoulders drop

• Repeat as needed—10 times or more

This one may seem simple, but it’s powerful. It releases tension in the body and gives grief a voice, even without words. Let the sigh be as dramatic or subtle as your body needs.

3. Box Breathing

Use this when you need grounding and emotional steadiness.

How to do it:

• Inhale for 4 counts

• Hold for 4 counts

• Exhale for 4 counts

• Hold for 4 counts

• Repeat in a steady rhythm for 1–3 minutes

Box breathing gives structure to your breath and your body when everything else feels chaotic. It’s often used in high-stress situations and can be a great tool for emotional regulation.

💗 Let the Breath Be Your Anchor

You don’t have to be calm to begin. You don’t need to feel strong or put together. You just need to breathe.

Grief will still be there—but breathwork helps you create a little more space inside it.

If you found these techniques helpful, you’ll love the grief journal I created. It includes guided breathwork, somatic check-ins, and soul-centered prompts to support you through the nonlinear, deeply human process of grieving.

🕊️ Click here to explore the journal.
You are allowed to breathe, even in your sorrow.