Yoga for Grief, Trauma, and Depression – From Darkness To Light

Yoga for grief, trauma and depression – Hi, I am Nicolle and this is my journey through the shadowy realms of grief, trauma, and depression, and how yoga offered me a pathway towards self-discovery and healing.

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Before we start, please note that I am not you, I am not a counsellor, and what helped me might not necessarily work for you. This is my truth, and I believe that truth is different for everyone. Yet I also believe in the power of sharing experiences, and if you read this and know that you are not alone, or it helps you to get a different perspective, I think this is all that matters.

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Life is never straightforward, it throws its challenges at us, and like many other people, I found myself going through a dark period of my life.

Anxiety and depression weren’t new to me, I had been struggling with it most of my life, but the loss of both of my parents within less than two years completely shook up my world and belief systems and threw me back into major depression.

Yoga for grief, trauma and depression – In yoga, I found an outlet for depression, anxiety, and grief. 

Through regular practice, I learned to ground myself, let go of fear, embrace trust, and connect with the healing power of my heart.

I am not gonna lie, it’s been a pretty wild rollercoaster of emotions. When I started my journey, there were certainly more downs than ups, but each time I stepped on my yoga mat, it felt like I was coming closer to ‘home’ (home as in the ‘home’ in myself).

Yoga offered me a gateway to my emotions and along this journey of self-discovery, I found my truth and the key to living a more authentic life, which is led by the heart rather than the mind.

Yoga for grief – definition of grief

Grief is a natural response to loss. It is the emotional pain one feels when something or someone significant is taken away.

There are different types of grief. Grief is not limited to the loss of a loved one; it can also arise from the end of a relationship, the loss of a job, health challenges, traumatic experiences, or any other significant life changes.

The pain of grief can feel hugely overwhelming, and it is an experience that affects everyone differently.

Yoga for grief – reading tip: Learn more about the different types of grief here.

Yoga for grief – emotional and physical effects of grief

As mentioned, grief feels different for everyone and it affects everyone differently.

However, there are some common emotional and physical effects of grief most people are likely to feel at some point along their grieving journey.

Emotional effects of grief

• Sadness – a deep sadness and a sense of emptiness can be common emotions during grief
• Anger – feelings of anger or resentment towards the situation, oneself, or others can arise
• Guilt – one might experience guilt over things left unsaid or undone
• Anxiety – fear and anxiety about the future without the person or thing lost can arise
• Confusion – difficulty concentrating, making decisions, the ability to focus, can be part of the grieving process

Physical effects

• Fatigue – grief can be exhausting, leading to low energy and tiredness
• Disrupted sleep patterns – insomnia or oversleeping can be common issues faced by those grieving
• Appetite changes – grief can cause a loss of appetite or overeating as a coping mechanism
• Physical pain – headaches, stomach aches, and muscle pain can result from the stress of grief
• Weakened immune system – the stress and emotional strain of grief can weaken the immune system, making one more sensitive to illnesses

Yoga for grief – Grieving is a deeply personal journey, however acknowledging its impact is the first step towards healing.

In my case, I noticed increased anxiety levels, insomnia, sadness, appetite changes and feelings of guilt.

To a certain degree there were also feelings of anger I would say.

I felt like I was living in a bubble, with life passing by day by day. Physically I was there, well, my body was, but I was not present.

I did not feel the need to eat. My body felt numb, yet my mind was racing 24/7 and my anxieties were sky-high. I could feel the adrenaline running through my body and at the same time I felt exhausted and drained.

I was falling from one extreme to the other with no balance or middle ground.

Yoga for grief – I found myself at a crossroads…

I felt hugely overwhelmed by everything…

I looked for help in therapy. Therapy used to be a great support in the past with my anxieties. But somehow, this time around, therapy didn’t bring me the effect I was hoping for.

Yoga for grief – Don’t get me wrong, I highly recommend working with a therapist especially when it comes to grief. However, I started to feel that I needed a more holistic approach.

Whereas my therapist strongly advised me to take a break and spend some time in rehab, I decided on a plot twist.

I don’t know why, but for a few weeks, I had felt this urge to go to Hawaii and do yoga. Apart from the fact that it sounds like the perfect escape plan, there was nothing to lose.

Back then I could not explain that strong urge that I felt, but today I know it was my soul guiding me.

I took a month off work and flew to Hawaii to join a Kundalini yoga retreat.

Yoga for grief – note: Back then, I didn’t know that there were different kinds of yoga and I had no clue what Kundalini yoga was. Kundalini is not the average yoga class. In a Kundalini yoga class, there is chanting, breathwork, movement, etc. the whole package and people are usually dressed in white. Now, I am a goth by heart, my world is black 🖤.

Again, I met the extreme, but it was exactly what I needed and this is where my healing and self-discovery journey started.

Yoga for grief – the healing power of yoga

Grief is not a linear process but a series of waves, each different from the last.

Grief affects us physically, emotionally and spiritually, creating a sense of imbalance. Yoga can help restore this balance by fostering a deep connection between body, mind and spirit.

Yoga for grief – reading tip: 20 Benefits Of Yoga You Wish You Knew Sooner – From Strength To Serenity.

Physical release through the practice of yoga poses

“E-motions are energy in motion. If they are not expressed, the energy is repressed. (…)” 

John Bradshaw

Any negative emotion such as grief or trauma, that we experience in life creates tension, a physical tightness, within the body. 

If we suppress these emotions, over time, the energy becomes stagnant. On the outside, these stagnant emotions can manifest and show in other ways such as anger, depression, anxiety, chronic diseases, unhealthy behaviour patterns, etc.

Mindful movement, such as yoga, can help release these stagnant emotions.

The physical practice of the asanas (yoga poses) helps to open up the body, creating space, and allowing the energy and emotions to flow.

By synchronizing breath with movement yoga encourages a connection between body, mind and soul, opening us up to our inner world, and allowing us to become more aware of our body’s sensations and internal emotions.

This heightened sense of awareness can help us recognize and release the physical manifestations of grief and trauma, stored in the body.

I still remember these first movements on my mat. Every movement felt so natural to me, liberating and energizing. The numbness in my body slowly disappeared and I could finally feel my body again.

Connecting with my inner world was challenging at first. In the past, I used to suppress any negative emotions, as they felt overwhelming, but yoga offered me a different approach to working with these emotions.

Yoga teaches you not to judge, there are no good or bad emotions. Instead, you learn to give these emotions space and by giving them space, you allow them to be.

By allowing these emotions to be you get an opportunity to work through and with these emotions.

I learned that each emotion serves as a guide to understanding ourselves better, helping us navigate our experiences in this 3D world with greater awareness and wisdom.

Fear for example teaches you about areas where you feel vulnerable.

Anger teaches you more about your boundaries and core values.

Sadness teaches you a deeper appreciation for joyful moments and happiness.

Guilt encourages self-reflection.

And grief is the key to self-love.

Yoga for grief – reading tip: 7 Powerful Self-Love Exercises – Ignite Your Inner Glow and 41 Affirmations For Self-Love – The Ultimate Path To True Joy And Happiness.

Emotional release through conscious breathing

Breath happens naturally, there is nothing that we need to do, it just happens, I guess this is why we don’t think much about it.

When we experience grief, our sympathetic nervous system (responsible for the ‘fight or flight’ response) can become overactive, leading to heightened stress levels. This was certainly the case for me.

Conscious breathing activates the parasympathetic nervous system, which induces a state of relaxation and calm.

By focusing on the breath, we shift our attention away from distressing thoughts and emotions. Over time, the mind becomes clear and free from any thoughts, judgments, or fears, helping us create a sense of peace and grounding.

The healing power of conscious breathing:

• Emotional regulation – conscious breathing helps regulate our emotional responses, making it easier to manage the ups and downs of grief as it allows us to remain more present and calm
• Increased mindfulness – conscious breathing fosters mindfulness by bringing our awareness to the present moment; this mindful presence helps us to observe our grief without judgment, creating a space for healing and self-compassion
• Physical relaxation – conscious breathing promotes physical relaxation by encouraging the release of muscle tension and improving overall body awareness

Learning how to breathe was a game-changer for my anxieties as I finally had a tool to help quiet my mind.

What I learned is that your breath is a great ally as you go through life as your breath can tell you a lot about who you are and give insights into your emotional world and emotional state of being.

It certainly was a bit of trial and error for me to find which breathing techniques work best for me but next to yoga, breathwork became part of my daily morning routine. It still is and helps me stay rooted and grounded as I go through the day.

Yoga for grief – tip: Two breathwork exercises I do every morning are called fourfold breath and alternated nostril breathing.

Emotional release through meditation

Meditation can be another powerful ally in the journey through grief, offering a compassionate and effective way to process emotions, help you reduce stress, and find inner peace.

Similar to yoga, meditation teaches the principle of acceptance, acknowledging things as they are without trying to change them.

By observing your feelings and emotions without judgment, you get the opportunity to generate more self-awareness which is the first step towards understanding and processing your emotions.

In the stillness of meditation, you can allow yourself to feel and release emotions that might be difficult to confront in your daily life.

I never thought I could sit still and it took me a lot of practice and patience, but I stuck with it and over time, meditation became my ‘safe place’.

A place where I allowed myself to feel whatever it was that needed to come up. A place where I felt safe to cry and release.

Yoga for grief – tip: Guided meditations are a great way to start. I recommend trying the Love and Kindness Meditation and this Body Scan Mediation to begin with.

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Yoga, breathwork and meditation…what all three have in common is using your breath to help guide you and connect with your internal emotional world.

In yoga philosophy, breath is also referred to as ‘life force energy’. It all starts with a breath and it all ends with a breath. Your breath is a powerful tool and it can tell you a lot about your truth and who you are as a person.

If you are completely new to yoga this might all sound super complex, but if you found yourself called to read this blog post and are still reading, I highly encourage you to give yoga a try.

When I started to work through my grief, I more and more understood that I was not just grieving the death of my parents. It was a bit like opening Pandora’s box.

Yoga offered me a gateway to my emotions and along this journey of self-discovery, I found my truth and the key to living a more authentic life, which is led by the heart rather than the mind.

Yoga for grief – how to start a home yoga practice

Having a regular home yoga practice offers many benefits: convenience and flexibility, cost-effectiveness, increased consistency, a more personalised practice and the benefit of practising in the comfort of your home which can be easier when you are going through a difficult time.

Yoga is very accessible and there isn’t much yoga equipment required to start a home yoga practice.

Below are a few tips to help you get started:

• Find the right space in your home – find a quiet space in your home with minimal distractions and make sure that you have enough space to move freely
• Find a yoga style and online teacher – decide on the yoga style that you like and check out a few online videos with different teachers to find a teacher you resonate with
• Be consistent – block the time for your yoga practice in your dairy; consistency is key if you are looking to build a strong foundation for yourself

A regular yoga practice can provide a sense of stability and comfort, helping you navigate the complexities of grief with more compassion and strength.

Yoga for grief – reading tip: Start a Home Yoga Practice Today – 7 Proven Hacks From A Yoga Teacher and The 5 Best Yoga Props for Your Home Yoga Practice – Recommendations From A Yoga Teacher.

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Let Your Shadow Shine Yoga

If you are ready to give yoga for grief a try, join me for a yoga flow in magical Costa Rica 🖤.

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Yoga for grief – embrace community

I love having a home yoga practice but don’t underestimate the power of community.

Grief can be an isolating experience, finding a supportive community can significantly support the healing process.

Check out local yoga studios. A community offers a sense of belonging and reminds us that we are not alone in our struggles.

And some yoga studios offer specifically designed yoga classes and workshops on yoga for grief.

Yoga for grief – tip: If you are interested in attending a yoga retreat, check out my blog post How to Choose a Yoga Retreat That Is Right for You.

Yoga for grief – cultivate self-love

As you go through these emotions of loss, it can bring up your vulnerabilities and unmet needs.

Acknowledging and accepting your vulnerabilities and unmet needs can help you embrace your true self, with all your strengths and flaws.

This self-acceptance fosters a deeper connection to your own needs and desires, leading to more authentic self-care and kindness.

Over time you learn to treat yourself with the same gentleness and understanding you would offer to a loved one, ultimately cultivating a stronger, more nurturing relationship with yourself.

Yoga for grief – reading tip: 7 Powerful Self-Love Exercises – Ignite Your Inner Glow and 41 Affirmations For Self-Love – The Ultimate Path To True Joy And Happiness.

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Yoga has been my rock through some of the hardest periods in my life and it still is my daily support net that helps to keep me grounded and rooted.

In case you have any specific questions about yoga for grief, please feel free to leave me a comment below.

Alternatively, I understand that yoga for grief is a very personal subject and if you prefer to reach out to me via email, please feel free to do so as well.

Yoga for grief – further resources I suggest you check out:

• 3 Empowering Shadow Work Exercises – A Journey from Dark to Light
• 41 Affirmations For Self-Love – The Ultimate Path To True Joy And Happiness
• The Best Gratitude Journal Examples, Ideas And Writing Prompts

Stay wild,

Nicolle