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:

⁠Free 3 Day Course⁠

⁠10 Day Course⁠

Mindfulness partners:

⁠⁠Adagio Teas⁠⁠

⁠⁠Yoga Design Lab