Breathwork & Yoga for Grief

Grief can feel heavy in both body and mind, and yoga + pranayama can help release stagnant energy, calm the nervous system, and create space for processing emotions. Grief needs to be witnessed — gently, patiently, and with love.

Before we move into the the practices I invite you to take a moment & remember this:

The following breathwork and yoga sequence is designed to help you gently open space within — so your body can begin releasing what the heart still holds. Each time you move through this practice, a little more space opens inside you. Focus on gentle, grounding, heart-opening practices rather than vigorous flow.

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Pranayama for Grief Healing

1. Nadi Shodhana (Alternate Nostril Breathing):

Balances the nervous system, calms emotional overwhelm, restores equilibrium.

• How to: Sit comfortably, spine tall. Close right nostril with thumb, inhale left. Close left with ring finger, exhale right. Inhale right, close right, exhale left. Continue 5–10 rounds.

2. Ujjayi (Ocean Breath / Victorious Breath):

Soothes the nervous system, releases tension in the chest and throat.

• How to: Inhale through the nose, slightly constrict the back of the throat to create a soft ocean-like sound. Exhale the same way. Focus on lengthening exhales.

3. Sitali / Sitkari (Cooling Breath) :

Soothes the heart and mind when grief feels intense, helps release heat from emotions like anger or frustration.

• How to: Roll tongue into a tube (Sitali) or breathe in through slightly parted teeth (Sitkari), exhale through nose. 5–10 cycles.

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Yoga Asanas for Grief Healing

Grounding & Comforting Poses

1. Balasana (Child's Pose)

• Opens the lower back and sacral area, encourages inward reflection and surrender.

• Optional: Rest forehead on a pillow, arms wrapped around body, or arms extended forward depending on comfort.

2. Supta Baddha Konasana (Reclined Bound Angle / Supported Heart-Open)

• Opens chest gently, releases stored grief in the heart and lungs.

• Use pillows under knees and back for support. Place hands over heart or belly.

3. Adho Mukha Svanasana (Downward-Facing Dog)

• Releases tension through spine and shoulders, encourages emotional release through the back body.

• Pedal feet gently to massage hamstrings. Focus on long, calm breaths.

Heart-Opening & Release Poses

4. Setu Bandhasana (Bridge Pose / Supported Bridge)

• Opens the chest, stimulates energy flow, lifts mood.

• Support with a block or bolster under sacrum for gentle, restorative version.

5. Matsyasana (Fish Pose / Supported Heart-Open)

• Expands the chest and throat, encourages deep emotional release.

• Can be done over a bolster for comfort.

Meditative & Restorative Poses

6. Viparita Karani (Legs Up the Wall)

• Relieves emotional fatigue, calms nervous system, encourages surrender.

• Add a blanket under hips for support.

7. Savasana (Corpse Pose)

• Ends practice with total relaxation and integration.

• Optional: Place a hand over heart or belly to stay connected to self.

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Suggested Sequence for Healing Grief (15–30 min)

1. Nadi Shodhana – 5 min

2. Gentle warm-up (neck rolls, shoulder shrugs) – 3 min

3. Balasana – 3–5 min

4. Supta Baddha Konasana – 5 min

5. Bridge Pose / Supported Bridge – 3 min

6. Viparita Karani – 5 min

7. Savasana – 5–10 min, combined with Ujjayi or Sitali breathing

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Extra Care:

• Focus on long, slow exhales — grief often gets “trapped” in the chest and lungs.

• Use props to fully support your body; the goal is release, not effort.

• You can set an intention at the start: “I allow myself to feel and release grief with compassion.”

After grief softens, what remains is love- steady, quite, eternal.

A product I personally use for support when I'm grieving :

Bach Original Flower Remedies, Star of Bethlehem (Non-Alcohol Formula) - Neutralize Grief

“The heart, like the body, knows how to heal. When we honor grief as a teacher rather than a wound, we return to the rhythm of life itself.” ~Sacred Fire Alchemy