Breathing Through Grief: These 5 Breathing Exercises Can Help You Heal From Loss and Hard Times

Grief is an overwhelming feeling. It can weigh you down and make you feel stuck. Whether you’re dealing with the death of a loved one, a pet, a job or any other kind of loss, breathing through grief can be a powerful tool to help manage your emotional pain. Discover five breathing exercises and other healthy coping mechanisms to support your healing journey.

1. 4-7-8 Breathing

This deep breathing exercise can help reduce anxiety and make it easier to get a restful sleep at night. The 4-7-8 breathing is ideal if painful thoughts continue to haunt you at night. Here’s how to do it:

Breathe in through your nose for four seconds.
Hold your breath for seven seconds.
Exhale through your mouth, emitting a “whoosh” sound for eight seconds.
Repeat the steps four times.

You may experience lightheadedness after doing this for the first time. Perform this exercise while sitting or lying down to avoid losing your balance.

2. Box Breathing

Also known as four-square breathing, this exercise can help manage stress and anxiety. It only takes a minute or two to experience its benefits, such as a relaxed body and mind. Box breathing can help alleviate the physical pains associated with grief. Relax your body and mind before doing the following:

Exhale to a count of four.
Inhale through your nose for four seconds.
Fill your lungs with air and hold your breath for four seconds.
Release the air through your mouth at the same pace.

3. 2-to-1 Breathing

When you experience the loss of a loving relationship, it feels like it’s impossible to think clearly. You may also struggle with basic daily activities. Fortunately, there’s a simple way to regain control of your mind.

The 2-to-1 breathing activates your parasympathetic nervous system circuity, helping decrease your stress hormone levels. Sit, relax your body, and keep your head, neck and trunk aligned before doing the following steps:

Focus on your breathing. Notice how the air enters the nostrils.
Inhale through your nose for as long as you can.
Exhale through your mouth for twice as long. For instance, if you inhale air for four seconds, breathe out for eight seconds.

4. Pursed-Lip Breathing

Experiencing loss can lead to broken-heart syndrome, a condition in which the heart’s main pumping chamber weakens as a result of extreme physical or emotional stress, such as losing a loved one. If you have this, you may experience symptoms like pain in the chest, cold sweats, lightheadedness and shortness of breath.

Pursed-lip breathing is an exercise that can help relieve shortness of breath associated with negative emotions, including grief. This practice is beneficial for everyone but is most helpful for those with lung conditions like asthma.

Relax your upper body parts. Release the tension in your neck and shoulders.
Inhale through your nose slowly for two seconds. Keep your mouth closed.
Put your hands on your stomach and feel it slowly get larger.
Pucker your lips as if you’re letting out a whistle.
Exhale gently through your lips for around four seconds. Feel your stomach slowly shrink and your body relax.

5. Lion’s Breath

Lion’s breath is a type of yogic breathing that can help boost your overall wellness. It allows you to breathe through grief and helps you sleep better at night. Perform this exercise as a part of your yoga practice or a self-care routine whenever you’re overwhelmed with grief.

Start in a comfortable position — sit or come in a tabletop position.
Stare at the tip of your nose or the ceiling.
Lean forward slightly.
Brace your hands on the knees or floor.
Allow air to pass through your nose slowly.
Open your mouth, stick out your tongue and exhale while making a “ha” sound.
Breathe normally for a few seconds before repeating the steps.
Perform the practice for one to three minutes.

Other Healthy Coping Methods to Try

Grief changes you — the way you think, act and cope. Aside from breathing through grief, other coping methods exist to help soothe your pain.

1. Allow Yourself to Grieve

There’s no way around it — grief is supposed to hurt, and suppressing your emotions delays your healing process. Consider knowing the five stages of grief to help you understand your situation better. Knowing that denial, anger, bargaining, depression and acceptance are normal phases of grief can be very comforting during a difficult time.

2. Find a Support System

Grief is an isolating experience. Meet with your loved ones or people also struggling with grief. Join support groups to learn coping mechanisms from your mentor and other members.

3. Seek Professional Help

Consider seeking the help of a mental health professional if your grief is interfering with your routine, causing prolonged sadness, or triggering thoughts of hurting yourself or others. Around 20% of Americans deal with anxiety disorders, making therapy essential. A therapist can help you navigate grief and equip you with tools so you can cope healthily.

Try Out These Breathing Exercises

Remember that healing takes time, so be kind to yourself. Grief can cause breakdowns and waves of pain, so practice these breathing techniques to cope with it healthily. While it’s challenging, embracing your grief can help you heal.