Here’s a precise, practice-based flow when sadness feels heavy.
Breathwork Exercise: Exhale Release
Sit upright, feet grounded.
Place one hand on your chest, one hand on your belly.
Inhale gently through your nose for a slow count of 4.
Hold the breath softly for 2.
Exhale through pursed lips for a slow count of 6–7, imagining the heaviness leaving your body.
Repeat 6–8 rounds.
After the last round, pause in stillness and notice any shift.
Affirmations for Sadness - Speak slowly, with breath:
“I allow myself to feel sadness without judgment.”
“My feelings are valid, and they will pass.”
“I am gentle with myself in this moment.”
“I can hold sadness and still be steady.”
“Each breath brings me a little more calm.”
Journaling Prompts
What is the story my sadness is telling me right now?
Where do I feel this sadness in my body? What does it need?
If my sadness could speak, what would it ask for?
Who or what helps me remember I’m not alone?
What is one small act of care I can give myself today?
Two ways to Release Tension When Stress Builds Up:
Mindfulness partners:
