Breathwork and grief
Breathwork is a long-standing practice with ancient roots, and it’s gaining recognition in holistic healing spaces - even in addressing grief.
Photo: Daniele Levis Palusi
Breathwork is a long-standing practice with ancient roots, and it’s gaining recognition in holistic healing spaces. There are many different approaches to breathwork, but generally it involves manipulating the breath to produce a physiological response in the body, often creating a cathartic emotional release.
Most definitions of “breathwork” differentiate it from general breathing or deep breathing. Instead, it’s a type of rhythmic breathing (e.g. a quick-paced long inhale / short exhale pattern) that is typically taught or practiced in a controlled setting like a yoga studio or holistic practitioner’s office, with an emphasis on processing and releasing emotions.
How does it work?
Breathwork is often taught by an experienced practitioner in a 1:1 or class setting. Participants lie down with eyes closed, usually on a blanket or yoga mat, and begin the breathing pattern as instructed. After a while they will start to feel physical sensations in the body like tingling hands and feet. They may feel cold or feel their fingers tense up. The instructor observes the participants and may at times provide individual support like covering a participant up with a blanket if they seem cold or putting a comforting hand on their shoulder. Music is often played in the background to guide the process.
It’s common for participants to have an emotional response at least once during the breathwork session, and it can feel like purging emotions that felt “stuck” in the body. The class or session length is dependent on the instructor, but after a set amount of time participants are gently guided back to a normal breathing pattern and invited to slowly re-enter the space. Participants often state that they have a feeling of calm and clarity after a session, likely due in part to the activation of the parasympathetic nervous system.
What is the holistic interpretation?
From an alternative medicine perspective, breathwork is said to release emotional blockages by moving qi (or energy) through the body. Memories and emotions that our bodies carry can be released through this process, leaving the participant feeling calmer and lighter.
How might this practice help with grief?
Breathwork can be a supportive practice in navigating difficult, heavy emotions as a result of grief or loss. When navigating grief, our bodies store stress—often for long periods of time—and the prolonged stress or feeling of “fight or flight” can be taxing on the nervous system. A breathwork practice can help with processing some of that stress through the body. Longer term, breathwork may help alleviate “stored” feelings of stress or sadness brought on by loss. Practitioners skilled in breathwork will be able to guide participants through difficult emotions in a session, but finding someone skilled who has experience and sensitivity around grief is recommended.
Please note: This practice may also be better-suited to individuals who have not endured a traumatic loss or who have had more distance from their loss (1 year+). In general, a breathwork practice is not for everyone. If you have health issues or have dealt with significant trauma, breathwork may not be a suitable practice for you. Please contact your doctor to determine if you fit the health criteria.
Resources for learning more
Information in this post was gathered from texts and websites on breathwork and in-person workshop experience.
Disclaimer: Breathwork may not be a suitable practice for all individuals, especially those with health issues or those who have dealt with significant trauma. Grief Collective is not prescribing breathwork practice and recommends that interested readers contact their doctor to learn more about their fit for the practice.
How to: deep belly breathing
You’ve probably heard the advice “take a deep breath” a hundred times. And it’s true—deep breathing is a simple and effective tool to manage stress, anxiety, and depression. But what you may not know is how to actually breathe deeply.
Photo: Fabian Moller
You’ve probably heard the advice “take a deep breath” a hundred times. And it’s true—deep breathing is a simple and effective tool to manage stress, anxiety, and depression. But what you may not know is how to actually breathe deeply.
Let’s try this: take a moment, get comfortable, and take a deep breath. You probably felt your lungs fill up, your chest rise and fall. Maybe you feel a bit more relaxed. This is all great, but according to breath experts (yes, it’s a thing), we can do better.
Most of us breathe from our chests rather than fully engaging our diaphragm, which is just next to our bellies. Breathing all the way into the diaphragm—really filling up on the inhale all the way to the bottom of our stomachs—produces a different physiological response than chest breathing. It can reduce blood pressure, increase the amount of oxygen in your blood, and reduce heart rate, to name a few benefits (of many). Some holistic practitioners also say that this breathing helps root into your core, allowing you to feel more grounded and clear.
Deep belly breathing (also called diaphragmatic breathing) can be a helpful tool in navigating the stress and anxiety associated with loss.
How to do deep belly breathing
Here’s how you can learn to do deep belly breathing on your own (adapted from this tutorial). It may feel a little unnatural at first if you’re like many people who breathe through their chests, but over time you can make it a routine practice. Aim for 3 good breaths in a row.
Disclaimer: If you have a lung condition like COPD or asthma, speak with your healthcare provider before trying any type of breathing exercise. If you feel lightheaded at any time, discontinue the breathing exercise.
Step 1: Get comfortable
You’ll want to start in a comfortable position, sitting or lying down on your back. Your posture should feel relaxed but not slouched.
Step 2: Place a hand on your upper chest
This will help you observe where your breath is really coming from. If you're engaging your diaphragm (deep belly breaths) properly, this hand should remain relatively still as you breathe in and out.
Step 3: Place the other hand below your ribcage
The other hand should rest on your belly, just above your navel. This will allow you to feel your diaphragm move as you breathe.
Step 4: Breathe in through your nose
The air going into your nose should move downward so that you feel your stomach rise with your other hand. It’s important not to force your abdominal muscles in the movement, just let your belly fill and expand without straining. The movement (and the airflow) should be smooth. Remember that the hand resting on your chest should remain relatively still.
5. Breathe out through your mouth
Exhale slowly through slightly open lips, letting your belly relax. You should feel the hand that's over it fall inward as you exhale. Again, don't force the muscles around your stomach inward by squeezing or clenching. The hand on your chest should continue to remain relatively still.
I hope that deep belly breathing can be a useful tool for you to take with you as you navigate the current global situation and any feelings that arise during stressful times associated with grief, loss, anxiety, and depression. Comment below on how it goes for you.