5 Breathwork Techniques for Grief
Grief affects both your mind and body, often leaving you feeling emotionally overwhelmed and physically drained. Breathwork offers simple techniques to help calm your nervous system, process emotions, and find moments of relief. Here’s a quick look at five effective breathwork practices for managing grief:
- Diaphragmatic Breathing: Deep belly breathing to reduce stress and improve relaxation.
- Heart Cleansing Breathwork: Focus on breathing through your heart space to ease emotional heaviness.
- Connected Audible Breathing: Continuous breathing with audible exhalations to release pent-up emotions.
- Body Scan with Breath Awareness: Combine mindful breathing with a full-body check-in to address physical tension.
- Gentle Movement with Breath: Pair slow, flowing movements with intentional breathing to release tension.
These techniques are easy to start, require no special tools, and can be practiced anywhere. Whether you're looking to calm your mind, release emotions, or reconnect with your body, breathwork can be an accessible tool for healing.
Quick Comparison
| Technique | Difficulty | Time Needed | Emotional Benefits | Best Setting |
|---|---|---|---|---|
| Diaphragmatic Breathing | Beginner | 5–10 minutes | Reduces stress, lowers cortisol, calms mind | Quiet indoor space |
| Heart Cleansing Breathwork | Beginner | 10–15 minutes | Eases emotional heaviness, brings clarity | Private, quiet area |
| Connected Audible Breathing | Intermediate | 5–10 minutes | Releases trapped emotions, clears mental fog | Private space, no distractions |
| Body Scan with Breath Awareness | Beginner | 15–25 minutes | Builds self-awareness, eases physical tension | Quiet, distraction-free |
| Gentle Movement with Breath | Beginner | 10–20 minutes | Releases physical tension, reconnects body/mind | Open indoor/outdoor space |
Start small - just 5 minutes a day can make a difference. Your breath is always with you, ready to guide you through the waves of grief.
How Breathwork Helps with Grief
Grief doesn’t just affect your emotions - it takes a toll on your body too. A racing heart, shallow breathing, muscle tension, and exhaustion are all physical signs of your body reacting to loss. These symptoms are fueled by stress hormones like cortisol, which activate your fight, flight, or freeze response. This is where breathwork steps in, offering a way to guide your body out of survival mode and into a state of healing.
Intentional breathing helps calm your nervous system, signaling that it’s safe to let go of that heightened stress response. Deep, focused breaths activate the parasympathetic nervous system - often called the "rest and digest" mode - which encourages relaxation and restoration.
"By consciously working with your breath, you can process and let go of the emotional weight you've been carrying, creating space for peace and clarity." - Kia Agerhem
Research backs this up. A study published in Frontiers in Psychology found that deep breathing can significantly lower cortisol levels. Similarly, a 2018 study linked slow, controlled breathing to better emotional regulation and improved mental well-being. This evidence highlights how purposeful breathing can counteract the physical stress caused by grief.
Breathwork doesn’t stop at calming your nerves - it also helps release emotions stored in your body. Kimberly Blair explains this connection:
"Breathwork creates a direct pathway to access and release grief stored in the body." - Kimberly Blair
By increasing oxygen flow, breathwork restores normal breathing patterns, balances blood pH levels, and even triggers the release of endorphins. It also improves Heart Rate Variability (HRV), a marker of emotional resilience. A 2016 study on yogic breathing techniques revealed that such practices can reduce inflammation, further supporting the body’s healing process.
Another benefit of breathwork is its ability to ground you in the present moment. Grief often pulls you into a whirlwind of “what ifs” or overwhelming memories, but focusing on your breath can anchor you in the here and now. This mindfulness not only enhances self-awareness but also helps you ride the waves of emotion without feeling consumed by them.
"Through intentional breathing, we can begin to move the energy of grief out of the body, creating space for transformation, growth, and renewal." - Stephen Stott
What’s more, breathwork is incredibly accessible. Whether you’re at home, in a park, or even at work, it requires no special tools or equipment. Its simplicity is part of its power - your breath is always with you, ready to provide moments of calm when the weight of grief feels too heavy to bear.
1. Diaphragmatic Breathing
Diaphragmatic breathing, often called belly breathing, is a simple yet powerful tool to help navigate the physical and emotional toll of grief. This technique focuses on engaging your diaphragm, which is responsible for about 70% of normal breathing. When grief tightens your stomach and causes shallow, stress-driven breaths, diaphragmatic breathing can ease muscle tension and promote relaxation.
The science behind it lies in stimulating the vagus nerve, which activates your parasympathetic nervous system - the part of your body that helps you relax and recover. As Linda Myerholtz, PhD, explains:
"Through diaphragmatic breathing, we stimulate the vagus nerve and send signals to our brain to activate the parasympathetic nervous system."
This shift helps your body move away from the fight-or-flight response triggered by grief and opens the door to healing.
How to Practice Diaphragmatic Breathing
Here’s a step-by-step guide to get started:
| Step | Action | Details |
|---|---|---|
| 1 | Position | Sit or lie down comfortably. Close your eyes. |
| 2 | Hand Placement | Place one hand on your chest, the other on your abdomen. |
| 3 | Inhale | Breathe in through your nose for 4 seconds, letting your abdomen expand. |
| 4 | Hold | Hold your breath for 2 seconds. |
| 5 | Exhale | Slowly exhale through your mouth for 6 seconds. |
| 6 | Repeat | Continue for 5-15 minutes. |
Pay attention to your hand placement - your abdomen should rise while your chest stays still. This ensures you’re using your diaphragm instead of shallow chest breathing. It might feel a bit awkward at first, but that’s completely normal.
Easy to Start, Anywhere
You don’t need any special equipment to begin diaphragmatic breathing. Starting in a lying position can make it easier to feel your diaphragm moving, but with practice, you’ll be able to do this while sitting, standing, or even walking.
Timing and Benefits
Even just a few minutes of practice can bring a sense of calm. Aim for 5-10 minutes, three to four times a day, to experience lasting benefits. Research suggests that breathing at a slow, steady pace - around six breaths per minute - can improve not only your breathing but also your heart health and stress response. As you get more comfortable, you can gradually increase your practice time.
Emotional Relief Through Breathing
The emotional benefits of diaphragmatic breathing go beyond relaxation. A 2017 study in Frontiers in Psychology found that this technique improved attention, reduced negative emotions, and lowered stress levels in healthy adults. For those grieving, it offers specific advantages:
- It can help ease anxiety and panic by calming your body and mind during overwhelming moments.
- It brings you into the present, offering a break from the constant pull of past memories or future worries.
As one expert puts it:
"Deep breathing is one of the most restorative and rejuvenating things you can do for your body... It taps into the brain-body connection and can result in both physical and emotional, long- and short-term benefits by evoking a physical reduction in stress, improved mindfulness, and grounding."
This practice not only soothes your body but also helps clear your mind, making it easier to process the emotions tied to loss.
Where and When to Practice
You can practice diaphragmatic breathing almost anywhere - at home, in the car, or even at work. Start in a quiet space to build confidence, then try it during stressful moments throughout your day.
For a comforting touch, create a dedicated breathing space with a Blululi cushion. The soft textures and calming patterns can signal to your mind that it’s time to pause and focus inward.
If grief has disrupted your sleep, this technique can also be helpful before bedtime or during those restless nighttime hours. Its flexibility makes it a practical and accessible tool for beginning your journey toward healing.
2. Heart Cleansing Breathwork
Heart cleansing breathwork, often called heart-focused breathing, shifts attention from your abdomen to the area around your heart. This technique recognizes the heaviness grief can place on your chest and offers a mindful pause to help you navigate overwhelming emotions.
The practice involves syncing your breath with the rhythm of your heart. Instead of focusing solely on your lungs, you visualize your breath moving in and out of your heart or chest area. This approach helps create a sense of distance from emotionally charged feelings, giving you room to process grief in a more balanced way.
"The Heart-Focused Breathing Technique is an easy to use, energy saving self-regulation strategy. It is designed to reduce the intensity of a stress reaction and to establish a calm, but alert state." - Dr. Madeline Polonia
This method complements other forms of breathwork by encouraging a deeper inward focus. While diaphragmatic breathing calms the body, heart cleansing breathwork provides an additional layer of emotional relief, offering a way to ease the weight of grief.
How to Practice Heart Cleansing Breathwork:
- Bring your attention to the area around your heart, imagining your breath gently flowing in and out of that space.
- Breathe slowly, inhaling for a count of 5 and exhaling for a count of 5.
- Recall a moment of true joy or love, allowing that memory to deepen your sense of calm.
- Continue this practice for 5 to 10 minutes to help ease stressful emotions and restore a sense of balance.
This technique is easy to incorporate into your daily routine, much like diaphragmatic breathing. It’s simple, portable, and requires no special tools.
Emotional Benefits
Heart-focused breathing can help soften the grip of emotions like anxiety and anger, reducing the overall strain that grief places on your mind and body. By calming the heart, this practice lowers the emotional intensity of grief and creates a supportive space to process your feelings. It also invites a sense of ease and connection to moments of calm, even during difficult times.
Practice Settings
You don’t need any special equipment to practice heart cleansing breathwork - just a comfortable spot where you can relax. With time, this practice becomes second nature, seamlessly integrating into your self-care routine. For an even more peaceful experience, consider creating a dedicated space at home. A cozy Blululi floor cushion with soothing mandala patterns can help set the tone for this inward journey, signaling a moment to breathe deeply and reconnect with your inner calm.
3. Connected Audible Breathing
Connected audible breathing takes breathwork a step further by combining continuous breathing with audible exhalations to help release deeply held grief. Unlike traditional techniques that emphasize quiet and controlled breaths, this approach encourages you to make sounds - whether it's sighing, groaning, or even sobbing - during exhalation. These audible releases can ease the emotional tension that grief often carries.
"Sound is our body's natural release system." - Jasmine Marie, Founder of Black Girls Breathing
This method acknowledges that grief isn't something to be bottled up or silenced. By allowing yourself to vocalize as you exhale, you're tapping into your body's innate ability to process and release emotional pain through sound. It's especially useful when the heaviness of grief feels overwhelming or when quieter breathwork feels too constrained. Connected audible breathing creates a bridge between traditional silent practices and a more expressive, freeing release that mirrors the natural rhythm of emotions.
How to Practice Connected Audible Breathing:
Begin by inhaling deeply through your nose, filling your lungs completely. As you exhale through your mouth, let out an audible sound - this could be a sigh, a groan, or even a sob. Without pausing, move directly into your next inhale, maintaining a continuous flow of breath with no breaks between inhalation and exhalation. Practice this rhythmic breathing for 30 seconds to a few minutes, adjusting the duration based on what feels right for you. Over time, you can extend the practice as needed to match your emotional state.
Time Required
A brief session of 30 seconds to 2 minutes can provide meaningful emotional relief without feeling overwhelming. This makes it a practical option for moments when grief strikes unexpectedly or when you're short on time.
Emotional Benefits
This practice helps release emotions that might remain untouched by quieter breathing exercises. The continuous cycle of audible breathing allows for the natural processing of grief, often helping to clear the mental fog and emotional weight that loss can bring. Many find it leaves them feeling more grounded, present, and emotionally balanced.
Suitable Settings
Connected audible breathing is best done in a private space where you feel at ease making noise. Your bedroom, a quiet room, or even the privacy of your car can be ideal. While primarily a solo practice due to its expressive nature, you can adapt it for travel by softening the sounds or practicing a gentler version in private settings like a hotel room.
This technique not only provides a safe outlet for pent-up emotions but also pairs well with other mindful practices discussed earlier. Adding a Blululi floor cushion to your routine can enhance the experience by offering physical comfort and serving as a visual reminder to pause, breathe, and release through sound.
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4. Body Scan with Breath Awareness
Body scan with breath awareness combines mindful breathing with a focused scan of your body, helping you reconnect with areas where grief might linger physically. Maybe it's the tightness in your chest, the tension in your shoulders, or a heavy sensation throughout your body. This practice builds on the calming effects of diaphragmatic and heart-focused breathing, taking it a step further by deepening the connection between your mind and body. It acknowledges that grief isn't just an emotional experience - it often settles into our physical being too.
"It's about taking time to scan through all parts of the body from head to toe and checking in with the sensations in the body. How does the body feel?" - Melissa Young, MD, Functional medicine specialist
The process involves slowly directing your attention through different parts of your body while staying mindful of your breath. The goal isn’t to fix or change what you feel but simply to notice. This gentle observation can reveal how grief takes shape in your body - whether it’s as tension, numbness, or other sensations. Like other breathwork techniques, it keeps you grounded in the present while addressing the physical side of grief.
How to Practice Body Scan with Breath Awareness:
Start by finding a comfortable position and closing your eyes. Take three deep breaths in through your nose and out through your mouth. Begin at the top of your head, noticing any sensations like tension or warmth. Gradually move your focus to your shoulders and upper back, then to your chest and belly, paying attention to how your body feels supported by the surface beneath you. Continue scanning through your arms, legs, and feet. If you encounter tightness or discomfort, breathe into those areas and imagine your breath softening the sensations.
Ease of Practice and Time Required
This practice is simple and doesn’t require any special setup. You can do it in as little as 5 minutes or extend it to 20 minutes, depending on your schedule. If your mind starts to wander, gently bring your focus back to the last body part you remember. It’s a forgiving practice, perfect for those moments when grief has left you feeling scattered.
Emotional Benefits
"The goal of a body scan is not necessarily to change anything, just to build an ongoing awareness of how you're feeling because, again, we disconnect so much." - Melissa Young, MD, Functional medicine specialist
By practicing regularly, you can start to recognize how grief shows up in your body before it becomes overwhelming. Acknowledging these physical sensations often allows emotional processing to feel more natural. Many people also find that this technique improves their sleep and eases the physical stress that often accompanies loss.
Suitable Settings
You can practice body scan meditation almost anywhere you can find a few quiet moments. While home is an ideal setting, it’s also adaptable for travel - whether you’re in a hotel room or a quiet corner during a layover. Spaces like your bedroom, living room, or even a private office can work well. Using a comfortable Blululi floor cushion can make the experience even more inviting, creating a cozy spot for inward reflection.
5. Gentle Movement with Breath
Pairing movement with intentional breathing can be a simple yet powerful way to ease the physical and emotional weight of grief. When we’re grieving, emotions often settle into our muscles and joints, creating tension that amplifies our pain. By combining flowing movements with mindful breathing, you can help release both the physical tightness and emotional heaviness. This practice works beautifully alongside other breathwork techniques, adding a layer of movement to the healing process.
What makes this approach so effective is its gentle nature - there’s no need to push or force anything. Instead, it’s about allowing emotions to surface and flow while respecting your body’s limits.
"Breathwork helps us with focus and energy, which can lead to a better quality of life where there's space for joy and fun. If we're constantly in a state of stress and tension, it's very hard to find those important qualities in life." - Melissa Young, MD, Functional and Integrative Medicine Specialist, Cleveland Clinic
How to Practice Gentle Movement with Breath
Start by finding a comfortable position - either standing or seated on the floor. Try these simple movements:
- Arm circles: Inhale as you lift your arms up and back, then exhale as you bring them forward and down.
- Neck rolls: Slowly rotate your head in a circular motion, breathing deeply with each movement.
- Cat-cow stretches: If you're on hands and knees, arch your back on the inhale and round it on the exhale.
Wrap up with a restorative pose like child’s pose or sit quietly, noticing how your body feels after the practice. If you prefer, mindful walking can also be a wonderful option. Focus on the rhythm of your breath with each step, allowing it to anchor you in the present moment and gently move grief through your system.
Ease of Practice and Time Commitment
This practice is accessible to everyone - no special equipment needed. Start with just 5–10 minutes and gradually extend to 20–30 minutes as it feels right for you. The movements should always feel comfortable; if something causes pain, adjust or skip it. Remember, this is your journey, and your practice should reflect your unique needs and pace.
Emotional Benefits
Incorporating movement into your breathwork can act as a release valve for trapped emotions. Many find that gentle motion helps them process feelings that feel too overwhelming when sitting still. The physical activity creates a sense of flow, making emotional processing feel more manageable.
"Movement doesn't take away the sadness, but it makes me strong enough to carry it." - Denise
With regular practice, you may notice a stronger connection between your mind and body. This connection reassures your nervous system that it’s safe to feel and process your emotions, paving the way for a more grounded grief experience.
Where to Practice
You can practice gentle movement with breath almost anywhere that allows for some stretching room. Your living room is a great option - especially if you have a soft Blululi floor cushion to create a cozy, defined space. Outdoor settings like a backyard or quiet park can add the soothing benefits of fresh air, while hotel rooms or other indoor spaces work well when you’re on the go.
The key is consistency. Whether indoors or outside, adapt your routine to fit your surroundings and make it a regular part of your day.
Adding Breathwork to Your Daily Routine
Incorporating breathwork into your daily life doesn't have to be complicated. The secret lies in starting small and finding ways to blend these practices into moments that already exist in your day. When you're navigating grief, having this steady practice can offer a sense of calm amid emotional turbulence.
"The cool thing about breathwork is that literally anyone can do it. You don't have to be an experienced yogi or mediator or go to a gym", - Richie Bostock
Begin with just 5-10 minutes a day - a short practice can create consistency, which is especially valuable during challenging times. For example, you could try diaphragmatic breathing first thing in the morning or heart-cleansing breathwork before bed. The specific timing isn’t as important as making it a regular part of your day. This small habit can be the foundation for deeper self-care.
Tie your breathwork to everyday activities to make it second nature. Practice while waiting for your coffee to brew, during a quick lunch break, or even in your car before heading into work. Setting reminders or blocking out time on your schedule can help make this a priority, especially when grief threatens to disrupt your self-care routines.
Creating a dedicated space for your practice can also make a difference. A comfortable setup signals to your mind that it’s time to turn inward. The Radiant Mandala Floor Cushion (starting at $51.40) from Blululi offers both comfort and beauty, with hand-drawn mandala designs that gently draw your attention inward. Pair it with a Blue and Green Mandala Art Print (from $14.50) to create a calming visual focus for your space.
You can also enhance your breathwork by combining it with other wellness practices. For instance, pair it with yoga using the Purple Mandala Yoga Mat ($82.60). Its thoughtful design encourages mindfulness, while its durable construction supports your movements, helping you stay grounded in the moment.
Keep it flexible. If one technique doesn’t fit into your day, adapt. Even a few intentional breaths while sipping tea from an Intricate Floral Mandala Mug ($11.50) can bring mindfulness into your routine. The goal is to keep the practice alive, no matter how brief it may be.
"Breathwork involves controlling your breath in a certain way if you're feeling anxious, or perhaps if you're feeling tired", - Richie Bostock
As you build this habit, take note of how it affects you. After just a week of consistent practice - even if it’s only five minutes a day - you may notice subtle shifts in your mood and energy. These small victories can motivate you to keep going, giving you tools to navigate grief’s unpredictable path.
Your breathwork space can adapt as your needs change. On warmer days, consider moving your practice outdoors. A Mandala-Inspired Beach Towel (starting at $47.10) can serve as a portable foundation, whether you're at the park, the beach, or simply in your backyard. This flexibility allows you to maintain your routine, no matter where life takes you.
Comparison Table
Finding the right breathwork technique depends on your experience level, how much time you have, and what you're feeling emotionally. Below is a detailed comparison of five techniques to help you decide which one suits your current needs.
| Technique | Difficulty Level | Time Needed | Emotional Benefits | Best Practice Settings |
|---|---|---|---|---|
| Diaphragmatic Breathing | Beginner (1/5) | 5–10 minutes | Lowers stress, reduces cortisol, and promotes calmness | Quiet indoor space with a comfy seat or lying-down option |
| Heart Cleansing Breathwork | Beginner (1/5) | 10–15 minutes | Releases trapped emotions, leaving you feeling lighter | Private area where you can express sound freely |
| Connected Audible Breathing | Intermediate (2/5) | 20–30 minutes | Facilitates deeper emotional release | Private space with cushions or a mat |
| Body Scan with Breath Awareness | Beginner–Intermediate (1.5/5) | 15–25 minutes | Boosts self-awareness and keeps you grounded in the present | Quiet, distraction-free space with comfortable seating or lying-down options |
| Gentle Movement with Breath | Beginner–Intermediate (2/5) | 10–20 minutes | Builds a gentle connection between body and mind through movement | Open space, indoors or outdoors, with room to move freely |
This table highlights the demands and benefits of each technique. For beginners, diaphragmatic breathing is a great starting point. In fact, research by Ma et al. (2017) shows this method can improve focus and mood while reducing cortisol levels - a quick and effective way to calm your mind and body.
If you're looking to explore deeper emotional work, connected audible breathing offers a pathway to release and process emotions, though it requires more time and energy. Meanwhile, shorter practices like diaphragmatic breathing are perfect for when you're pressed for time but still need relief.
"The most important thing that I wish I had done years ago when I started was to find a teacher... Invest early in your breath, and you'll see fuller and faster results."
– Jesse Coomer, professional breathworker
When practicing heart cleansing breathwork, a private space is key, especially since sound expression is part of the process. For techniques involving movement or floor work, like gentle movement with breath, having the right setup makes all the difference. The Purple Mandala Yoga Mat ($82.60) provides a sturdy base, while the Radiant Mandala Floor Cushion (starting at $51.40) offers support during seated practices.
Each technique aligns with different emotional needs and stages of grief. For immediate stress relief, diaphragmatic breathing can help you find calm even on overwhelming days. When you're ready to dive deeper into emotional processing, intermediate practices like body scan with breath awareness provide a more profound experience.
Choose a technique that matches your emotional state and energy level. On tough days, shorter and gentler practices can be your go-to.
Conclusion
Breathwork offers a straightforward yet powerful way to navigate grief - whether you're seeking immediate calm or a deeper emotional release. Each method we've explored serves a unique role in your healing, from the grounding effect of diaphragmatic breathing to the emotional unburdening of connected audible breathing.
What makes breathwork so impactful is its simplicity. As Deborah Jones Weiss, Ph.D., an investigator and professor of psychiatry and behavioral sciences at the University of Miami's Miller School of Medicine, explains:
"All you really need is your breath."
Even a brief three-minute session of focused breathing can help ease a sense of overwhelm. You might start your day with diaphragmatic breathing to set a calm tone, and later, turn to heart-cleansing breathwork when emotions feel heavy. The most important part? Choosing what resonates with how you're feeling in the moment. This small, consistent practice can pave the way toward greater emotional balance over time.
Studies show that regular breathwork can alleviate anxiety and depression, improve sleep, and enhance emotional regulation. When grief feels all-consuming, these techniques offer a safe space to process your emotions and find moments of peace.
Creating a comfortable, dedicated space for your breathwork practice can deepen its impact. Whether that's a cozy cushion for seated exercises or a yoga mat for movement-based breathing, having a space that feels intentional supports your healing journey.
Grief is deeply personal, and your breathwork practice should reflect that. Some days, a body scan might help you feel grounded; on others, gentle movement paired with breath might feel more aligned. Listen to your inner voice and let your practice adapt as your needs shift.
"By using your breath to feel your emotions you are allowing yourself to transform them." - Jenner Linden
FAQs
What are some simple ways to use breathwork daily to help cope with grief?
Incorporating breathwork into your daily life can offer a gentle yet impactful way to navigate the waves of grief. Start small with techniques like conscious breathing, box breathing, or alternate nostril breathing. These methods don’t require much time - just a few quiet moments in the morning, during a lunch break, or right before bed.
The secret lies in consistency. Devoting even 5–10 minutes a day to these practices can help soothe your nervous system, release emotional tension, and gradually build inner strength. Because they’re simple and easy to fit into your routine, these techniques can become a steady source of emotional support and healing.
What are the emotional and physical benefits of the breathwork techniques for grief?
Breathwork techniques provide a meaningful way to address both the emotional and physical challenges of grief. Practices such as conscious breathing and holotropic breathwork can help release deeply held emotions. These releases may manifest as sensations like tingling or warmth, indicating that emotional energy is moving through the body. Alongside this emotional processing, breathwork has a calming effect on the nervous system, easing anxiety and encouraging relaxation. This can create a profound sense of inner peace.
On a physical level, breathwork enhances oxygen flow throughout the body, which supports overall balance and well-being. By addressing both emotional and physical needs, these practices offer a comprehensive approach to navigating grief and finding a path toward healing.
What should I keep in mind when practicing breathwork for grief?
When engaging in breathwork to navigate grief, setting up a peaceful, distraction-free environment is key. This allows you to focus entirely on your breathing and the emotions that may surface. However, if you have conditions like asthma, high blood pressure, are pregnant, or have recently had surgery, it’s wise to consult your healthcare provider beforehand. Some techniques might not be suitable for everyone.
It’s also important to approach breathwork with care. Practices like breath-holding or intentional hyperventilation can sometimes lead to discomfort or heightened stress. Start gently, listen to your body, and stop immediately if anything feels off. Breathwork is a deeply personal practice - take it at your own pace and always prioritize your comfort and health.
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