Does Deep Breathing Help with Anxiety from Grief?

There are many emotions that surface when you are grieving a loss and anxiety is one that is very common.   When you suffer a loss of someone you love, you may have financial worries, concerns about the future, or thoughts of other deaths that swirl around in your mind causing anxiety.   

Claire Bidwell Smith, in her book, Anxiety the Missing Stage of Grief writes, “After the death of a loved one, many of the fears that run through your mind can be perceived as more of a threat than before the loss.” 

What is anxiety anyway and how does it show up in the body? 

 Anxiety is fear or a sense of dread.  But combined with the other emotions associated with grief, anxiety can feel more intense and overwhelming.  Anxiety shows up in both the body and the mind.  Some symptoms include:

  • Restlessness, or feeling on edge

  • Being easily fatigued

  • Difficulty concentrating

  • Shortness of breath

  • Irritability

  • Muscle tension

  • Sleep disturbance

Taming the anxious beast - best breathing exercises for anxiety

Think about a time you’ve felt anxious; maybe you’re feeling that way right now.  When we feel threatened, our body releases chemicals that put us on high alert.  This is a good thing when the threat is real, but not such a good thing when the threat is caused by our own worry or fear.  This is the anxiety or panic we feel.  And, along with that feeling you may also experience breathlessness.   

So now, you may feel your heart pounding, your senses on high alert and shortness of breath.   How do you get out of this vicious cycle of breathlessness?  By taking long deep slow breaths. Your mind will calm and so will your nervous system.  The parasympathetic nervous system takes over, releasing the anxiety and stress.

Find a comfortable sitting position and take a few natural breaths. Maybe close your eyes. Then begin the counting breath.

  1. Inhale through the nose to a count of 4

  2. Exhale through the nose to a count of 6

  3. Repeat steps 2 and 3 for a few minutes. Increase the count of the inhale and exhales to a comfortable range, making the exhale count longer than the inhale.

  4. Come back to your natural breath

  5. Notice the effects - slower heart rate, relaxed body and mind

Why does this counting breath work? When we exhale, the vagus nerve, the longest running nerve in the body, sends a message to the heart telling it to slow down. As the heart slows down, so does the "flight or flight" response. So the next time you feel anxious or stressed, try a counting breath, slow your breathing and feel your body, heart and mind relax.

Get the free guide Free Tips for Grief Relief 

Susan Andersen