Simple Somatic Practices to Release Grief and Find Calm
We often think of grief as something that lives in our minds: a feeling to process, a problem to solve, a stage to move through. Yet grief also resides in the body, manifesting as tightness in the chest, a jaw that clenches without warning, or restlessness in your legs. These bodily sensations are your nervous system’s way of holding what words cannot.
Grief is not a problem to fix. It is a presence to witness, to move with, and to honor. In this moment, we’ll explore gentle somatic approaches that let your body guide you through loss with care, compassion, and curiosity. Each practice is small, sustainable, and rooted in the rhythms of your nervous system.
Where Grief Resides and How to Notice It
Grief often appears in subtle, persistent ways. You may notice a shallow, irregular breath. Your stomach might feel heavy or sinking. Tension can gather in your shoulders, neck, or jaw. Limbs may feel restless or shaky, and fatigue can appear suddenly, even without physical exertion.
These sensations aren’t signals that something is wrong—they are natural expressions of your nervous system processing loss. Grief often resides in the body first, and conscious awareness follows, which is why paying attention to these physical cues is so important.
Observing patterns in these sensations can be particularly helpful. Notice if tension or heaviness appears after specific memories, during certain times of day, or in particular environments. These patterns reveal how grief is stored in the body, allowing you to practice somatic grief healing by responding to cues as they arise.
One way to begin tuning in is with a gentle body scan. Close your eyes, inhale slowly, and move your awareness from head to toe, noticing where attention lingers or where tension, tightness, or heaviness resides. Simply acknowledging these areas without judgment begins the work of honoring grief and cultivating a compassionate connection to your body.
Simple Practices to Honor Grief in Your Body
Before we explore specific practices, it’s helpful to remember that somatic grief work is about gentle attunement rather than “fixing” emotions. The following practices provide ways to engage with your body’s wisdom, cultivating presence, self-compassion, and a gradual release of held grief. Each can be adapted to your needs and integrated into your day, helping grief move through you rather than remain stuck.
Breath as an Ally
Grief often disrupts our natural breathing patterns, leaving breath shallow, quick, or irregular. Pausing to breathe intentionally can help your body feel safe and supported.
Try inhaling for four counts, holding for two, and exhaling for six.
Place your hands on your chest or belly to feel the rise and fall of your breath.
Notice any changes in tension or comfort as you settle into the rhythm.
Grounding and Release
Grief isn’t only stored in the chest or stomach but it also lives in the way we inhabit space. Small grounding movements can help release what’s been held for too long.
Press your feet firmly into the floor.
Feel the weight of your body in the chair or on the ground.
Gently shake your arms, roll your shoulders, or stretch side to side.
Even a few moments can signal to your nervous system that it’s safe to release held tension.
Heartful Attention
Grief can make us feel isolated from ourselves. Bringing gentle attention to the heart center or chest cultivates self-compassion and safety.
Place your hand on your chest and notice your heartbeat.
Breathe into the area that feels tight or heavy.
Whisper silently to yourself: “I see you. You are safe.”
This simple act tells your body it is witnessed, cared for, and supported.
Micro-Moments of Presence
Grief doesn’t always require hours of meditation or journaling. Tiny, intentional gestures woven into your day can make a meaningful difference.
Take one intentional breath before responding to a message or call.
Notice tension before a meal and adjust posture to ease constriction.
Mindfully press your feet into the floor during a short break.
These small moments help you stay connected to your body, keeping choices aligned with your present state of being.
The Power of Putting Grief Into Words
One of the most powerful somatic practices is naming what you feel. Putting sensations into words gives your body and mind a shared language.
“I feel a heaviness in my chest.”
“My jaw is tight and my shoulders are high.”
“I notice restlessness in my legs.”
Simply articulating what’s present transforms grief from something unconscious into something acknowledged. Research in somatic and trauma-informed practices shows that labeling bodily sensations can reduce the intensity of stress responses by engaging the prefrontal cortex, helping your nervous system regulate more effectively.
This isn’t about fixing or rushing through grief; it’s about creating space for it to be seen, felt, and respected. You might notice subtle shifts as you name sensations—a deepening breath, a softening of tension, or a moment of release. Over time, this practice strengthens your capacity to stay present with grief without being overwhelmed, cultivating a compassionate dialogue between mind and body.
Attuning to Yourself and Those Around You
Somatic awareness in grief also opens the door to deeper connection, both with yourself and with others. By attuning to your body, you create a ripple effect of safety and presence, allowing even small, embodied practices—like co-regulation, shared presence, or gentle reflection—to foster trust and mutual grounding.
Co-regulation is one such practice. By consciously slowing your breath, softening your posture, or relaxing your facial muscles when you’re with someone grieving, you send subtle nervous system cues of safety. This can help the other person feel seen and supported without a word being spoken.
Shared presence is another powerful tool. Holding hands mindfully, placing a hand over your heart, or simply breathing in sync allows both parties to anchor in the present moment. These gestures communicate attention and care directly through the body.
Gentle reflection can further deepen connection. If someone is open, invite them to notice and share how their body feels. Even brief acknowledgment can foster understanding and mutual attunement.
These practices aren’t about solving grief or forcing conversation. Even small, intentional gestures cultivate trust, safety, and emotional resonance, creating a space where grief can be felt together, naturally and compassionately.
Building a Rhythm of Embodied Healing
Grief isn’t linear, and somatic practices aren’t about perfection. They’re about gentle consistency and ongoing attunement to your body’s signals.
In the morning, start by taking a grounding breath before the day begins, feeling your feet on the floor and the rise and fall of your chest as a simple anchor.
During the workday, notice tension creeping into your shoulders, neck, or jaw; respond with a subtle stretch, a gentle shake of your limbs, or a brief posture adjustment to release held stress.
In the evening, place a hand on your chest or belly and breathe into any heaviness, allowing yourself a few quiet minutes to settle and rest with whatever sensations or emotions arise.
Over time, these small, intentional practices cultivate a rhythm of presence that works with your nervous system. By regularly checking in with your body—before, during, and after the day’s demands—you give grief permission to move through you rather than linger unacknowledged. This consistent attention supports both emotional processing and physical release, making each day a step toward embodied, compassionate healing.
Presence Over Perfection
By listening to your body, you reclaim guidance from the part of you that knows what you need. Somatic practices don’t erase loss, but they provide a compassionate framework for living with it.
Each breath, pause, and gesture becomes a step toward embodied healing. Your nervous system learns safety, your body and mind grow aligned, and grief transforms from something heavy into something you can move through with care.
Start today: pause and notice your body right now, take a grounding breath, press your feet into the floor, and soften your shoulders. Return to these practices, breath by breath, choice by choice.
You don’t need perfection. You only need presence.
If you’d like support along the way, here’s where to begin:
Join our newsletter for gentle monthly reminders to pause and reconnect with your body.
Revisit our foundational articles on body-based healing when you want a deeper understanding of your nervous system.
Share this piece with a friend who is navigating loss—sometimes the safest place to feel is not feeling alone.
💛 KD