How Grief Lives in the Body - And 5 Gentle Ways to Begin Releasing It

Grief doesn’t just live in your heart - it lives in your body. Learn how grief gets stored physically and discover five gentle, body-based practices to support emotional healing using art, movement, breath, and sound.

Grief Isn’t Just in Your Heart - It’s in Your Muscles, Breath, and Bones

Most people think of grief as sadness, tears, or emotional heaviness. But grief doesn’t only live in the mind or heart - it also takes root in the body in powerful, often surprising ways.

If you’ve ever lost someone or something meaningful - a loved one, a job, a home, a version of yourself - and later felt tightness in your chest, jaw tension, digestive issues, or a persistent fatigue you can’t shake, you’re not imagining it.

Grief is a somatic experience. And like all energy, it needs to move, shift, and be expressed - not just talked about.

Why Grief Gets Stored in the Body

In a society that encourages us to move on quickly after loss, we often suppress or minimize our emotions. But unprocessed grief doesn’t just go away - it settles into the nervous system and body, often showing up as:

• A constant lump in your throat

• Shallow breathing or breath-holding

• Slumped posture or protective body language

• Exhaustion that sleep won’t fix

• A general sense of feeling “off” or stuck

These symptoms are often the body’s way of protecting you - but they’re also signals that something within needs attention and care.

Healing Grief Through the Body: 5 Gentle Practices to Start

You can’t "think your way" through grief - but you can begin to move it, feel it, and release it through intentional, body-based practices.

Here are five gentle ways to start:

1. Create Something - Without Judgment

Art reaches grief in places that words can’t. You don’t need to be an artist - just let your hands speak.

Try:

• Drawing what your grief feels like (consider different shapes, colors, and textures)

• Writing a letter to what or who you’ve lost

• Making something intentionally messy or “ugly” to release perfectionism

The goal isn’t beauty or perfection - it’s expression. Creativity helps move the onslaught of emotion outward instead of keeping it locked inside.

2. Breathwork to Create Space

Grief can constrict your breath. Releasing that tightness starts with intentional breathing:

• Inhale gently through your nose for 4 counts

• Exhale slowly through your mouth for 6 counts

• Repeat for 2–5 minutes

This activates your parasympathetic nervous system (your rest-and-digest state) and signals to your body: you are safe in this moment.

3. Supportive Movement

Grief can make you feel frozen or disconnected. Gentle yoga, intuitive movement, stretching, or even swaying can help release stored tension and bring you back into your body.

Let your movement be guided by feeling, not form. It doesn’t have to look graceful - just real.

4. Sound and Vocalization

Tears aren’t the only release valve. Sound is another way grief moves through the body.

Try:

• Humming

• Sighing out loud

• Letting yourself cry or make noise in a private, safe space

These vibrations help release stuck energy - especially in the throat and chest.

5. Grounding Touch

When words fail, physical contact can help you return to the present moment.

• Place your hand on your heart or belly

• Apply gentle pressure to your thighs or feet

• Wrap yourself in a blanket or hug a pillow

• Creating with clay

Grounding touch reminds the body that it is held - by you.

You Don’t Have to Grieve Alone

Since January, I’ve had the privilege of offering monthly grief expression workshops at Jiaren Yoga Studio. In these sessions, we use art, journaling, and mindfulness to help participants explore and express the many emotions that come with grief - not just sadness, but also anger, relief, joy, and confusion.

Grief is a natural - and deeply human - part of life. And it’s not linear. It’s a journey, and we need spaces that welcome every part of it.

Whether your grief is fresh or long-held, visible or invisible, you are welcome.

Learn more and register for the next session here.

Final Thoughts

You’re not broken - though you may feel you are. You’re grieving. And your body deserves the same compassion as your heart.

By listening inward and offering yourself gentle practices, you can begin to release what you’ve been carrying - one breath, one movement, one moment at a time.

About the Author:

 Elizabeth Huang is a certified grief educator, death doula, and life coach. Her holistic approach to healing is complemented by her extensive experience as a hospice volunteer, where she offers presence and support to those navigating end-of-life journeys. As a Bay Area native, Elizabeth has always been deeply connected to her community. 

Elizabeth's work is driven by her belief in the transformative power of grief and trauma-informed care. Through her various certifications, she guides individuals with empathy and understanding, helping them process grief, cope with loss, and rediscover a sense of peace. Whether she's offering end-of-life support or guiding others through life transitions, Elizabeth is committed to serving her clients in finding regulation and resilience amidst life's most challenging experiences.