Breathing Exercises and Ways to Calm Down After Losing a Pet

Finding Calm When You Are Grieving

Losing a pet often brings a wave of intense, difficult emotions. When grief feels overwhelming, finding practical ways to soothe yourself can help. Simple breathing exercises and basic self-soothing habits offer a steady anchor, helping you find a moment of physical calm amidst the pain.

Using Your Breath to Ground Yourself

Your breath is a tool you can use at any time. Focusing on how you breathe can help steady your nervous system and create a small, quiet space for yourself when you feel distressed.

Breath Awareness

This practice requires no special skill, just your attention. Find a comfortable place to sit or lie down. Close your eyes or soften your gaze. Bring your attention to the feeling of air entering and leaving your body. Notice the rise and fall of your chest or belly. There is no need to change your breathing rhythm; simply observe it. If your thoughts drift, gently bring your focus back to the sensation of breathing. Try this for a few minutes whenever you feel overwhelmed.

Belly Breathing

This technique encourages slow, deep breaths that can help lower physical tension.

1. Place one hand on your chest and the other on your belly, just below your rib cage.
2. Inhale slowly through your nose, letting your belly expand. The hand on your belly should rise, while the hand on your chest stays still.
3. Exhale slowly through your mouth, pulling your belly button slightly toward your spine.
4. Repeat this for several breaths, focusing on a slow, steady rhythm.

Practical Ways to Soothe Yourself

Beyond breathing, there are simple actions you can take to offer yourself physical comfort.

Mindful Touch

Engage your sense of touch to help ground your body. This might include:

1. Wrapping yourself in a warm, soft blanket.
2. Holding or stroking an item that belonged to your pet.
3. Holding a smooth stone or another grounding object.
4. Taking a warm shower or bath.

Sensory Comfort

Focus on your senses to help ease your mind:

1. Listen to quiet music or nature sounds.
2. Sip a warm drink like chamomile or peppermint tea.
3. Light a candle with a scent you find pleasant (check that it is safe if you have other pets).
4. Look at photos or videos of your pet.

Gentle Movement

If you feel up to it, light physical activity can help you process your day:

1. Take a slow, quiet walk outside.
2. Do some light stretching.
3. Simply sit outside and feel the air or sun on your skin.

Creating Space for Yourself

Grief does not follow a schedule, and there is no right or wrong way to feel. Be patient with yourself. Even small actions of self-care can make a difference when you are dealing with a significant loss. These practices are not meant to replace your grief or help you forget, but to give you a way to look after yourself while you honor your pet.

Everyone experiences the loss of a pet differently, and it is normal for your needs to change from day to day. Taking small steps to care for your physical well-being is one way to manage the weight of your loss as you move forward at your own pace.