Grief and Loss: How Our Bodies Store It and How to Release It Holistically

Grief is often associated with the death of a loved one, but it encompasses much more than that. Grief is a natural response to any significant loss, and it can manifest in many forms. It might arise from the end of a relationship, the loss of a job, or even the realisation that a long-held dream or belief is no longer viable. Grief can also stem from changes in our identity—letting go of an old version of ourselves as we evolve into someone new. These experiences of loss, whether they involve people, situations, or parts of our identity, all trigger the complex emotions that we identify as grief.

How Grief is Stored in the Body

The connection between the mind and body is intricate, and grief is one of the most powerful demonstrations of this link. When we experience loss, our nervous system responds by activating the fight, flight, or freeze response. This stress response is our body’s way of protecting us in the face of overwhelming emotions. However, when grief is not processed, it can become trapped in our bodies, leading to chronic tension, pain, and even illness.

Research on Grief and the Body
Recent studies in neuroscience and psychology have shown that unprocessed grief can lead to prolonged activation of the stress response, resulting in changes in the brain and body. For example, one study found that prolonged grief disorder is associated with altered activity in the anterior cingulate cortex, a region of the brain involved in emotional regulation and pain perception*. This altered brain activity can contribute to the experience of physical pain and tension that many people report during periods of intense grief.

Additionally, the body stores emotional pain in specific areas. For instance, grief is often associated with the chest, where people report feelings of heaviness, tightness, or pain. This is supported by research, where they found that emotional experiences like grief are often linked to physical sensations in the chest and abdomen. **

Releasing Grief Holistically: 3 Practical Somatic Strategies

Understanding that grief is stored in the body opens the door to holistic healing practices that can help release this emotional pain. Somatic practices, which focus on the mind-body connection, are particularly effective in helping us process and release grief. Here are three practical strategies you can incorporate into your healing journey at home:

1. Body Scan Meditation

Body scan meditation is a powerful way to connect with the sensations in your body and bring awareness to areas where grief may be stored. This practice involves mentally scanning your body from head to toe, noticing any areas of tension, discomfort, or pain. As you move through each part of your body, take deep breaths and imagine releasing the tension with each exhale. This mindful practice helps you acknowledge and release stored emotions without judgement.

How to Practise:

• Find a quiet space where you can sit or lie down comfortably.

• Close your eyes and take a few deep breaths, grounding yourself in the present moment.

• Slowly scan your body, starting at your feet and moving upward, paying attention to any sensations.

• When you encounter tension, breathe into that area and imagine releasing the tightness with your breath.

• Continue this practice for 10-15 minutes, allowing yourself to fully experience and release stored emotions.

2. Movement and Expressive Dance

Grief often causes us to withdraw, leading to physical stagnation. Movement, especially expressive dance, can be a powerful way to release stored emotions. When we move our bodies in response to how we feel, we allow the energy of grief to flow and be released. Expressive dance doesn’t require any specific steps or techniques; it’s about moving in a way that feels natural and authentic to you.

How to Practise:

• Choose music that resonates with your emotions—whether it’s calming or evokes deep feelings.

• Find a space where you can move freely without judgement.

• Start by gently moving your body, paying attention to where you feel tension or pain.

• Allow your movements to become more expressive, letting your body lead the way.

• Continue dancing for as long as you need, focusing on the release of emotions rather than perfection.

3. Somatic Breathwork

Breathwork is a powerful somatic practice that can help release grief stored in the body. By consciously altering our breathing patterns, we can influence our nervous system, promoting relaxation and emotional release. Somatic breathwork involves deep, rhythmic breathing that helps to release stored tension and emotions from the body.

How to Practise:

• Sit or lie down in a comfortable position.

• Begin by taking slow, deep breaths, inhaling through your nose and exhaling through your mouth.

• As you breathe, focus on expanding your chest and abdomen, allowing your breath to reach deep into your body.

• On each exhale, imagine releasing any grief or tension stored in your body.

• Continue this breathing pattern for 10-20 minutes, allowing yourself to fully experience any emotions that arise.

Moving into a New Season of Life

Grief and loss, as painful as they are, also carry within them the seeds of transformation. Whether it’s mourning the loss of a loved one, a relationship, a job, or even an old version of yourself, these experiences have the potential to lead us into new seasons of life filled with wisdom and insight. As you learn to release grief stored in your body, you begin to create space for new experiences and growth. This process isn’t about forgetting or moving on quickly; it’s about integrating the wisdom and insights gained through your experiences, allowing them to guide you into a new season.

If you would like further assistance I  can support you. Through our sessions, we can work together to process your grief, release the tension stored in your body, and help you embrace the next chapter of your life with renewed energy and purpose. 

Healing is a journey, and you don’t have to walk it alone. With the right strategies and support, you can turn the pain of loss into a source of strength, moving forward with greater clarity, wholeness and peace.

References:

*O'Connor, M. F., Wellisch, D. K., Stanton, A. L., Eisenberger, N. I., Irwin, M. R., & Lieberman, M. D. (2008). Craving love? Enduring grief activates brain's reward center. NeuroImage, 42(2), 969-972.

**Nummenmaa, L., Glerean, E., Hari, R., & Hietanen, J. K. (2014). Bodily maps of emotions. Proceedings of the National Academy of Sciences, 111(2), 646-651.