Breath for Emotional Release: 5 Ways to Let Go of Stuck Emotions
Have you ever felt weighed down by emotions that just won’t fade? Those lingering feelings, or “stuck emotions,” can quietly affect your mood, energy, and even your body. The good news? One of the simplest yet most powerful tools to release them is your breath.
By paying attention to how you breathe, you can unlock emotional freedom and restore calm in your daily life.
What You’ll Learn About Breath for Emotional Release:
How to release stuck emotions using conscious breathing techniques
Practical examples of emotional release you can try at home
Why you might get out of breath quickly and what it signals about your body and emotions
What feeling out of breath really means and how it relates to stress and emotional tension
Simple daily practices to incorporate breath for emotional release into your routine
Scroll down if you prefer to explore with me on YouTube!
Breath for Emotional Release: The Gateway to Letting Go
Your breath is one of the few bodily functions you can control consciously. This gives it a unique power: it can help release emotions trapped in your body.
When emotions like anger, sadness, or fear get stuck, they often show up as tightness in your chest, tension in your shoulders, or a clenched jaw. By consciously connecting with your breath, you signal to your nervous system that it’s safe to relax and let go.
Here’s why it works:
Deep, slow breath activates your parasympathetic nervous system — your natural “rest and digest” mode
Focused breathing brings you into the present moment, away from spiralling thoughts
Breath practices can help you locate where emotions are physically held and gently release them.
Take a moment now: notice your chest, shoulders and jaw. Breathe slowly into the 'belly', and notice any tight spots. Even one conscious breath can start the release.
How to Release Stuck Emotions Through Breath
Stuck emotions can feel heavy or agitated, but you can learn how to release them with simple breathing techniques.
Here are some practical exercises:
Box Breathing: So normally this is offered for calming the nervous system, but really it tends to activate. It goes like this: inhale for 4 counts, hold for 4, exhale for 4, hold for 4. Inhales and holds are activating (sympathetic), whereas the exhale is calming (parasympathetic). So if you are working with children or trying to calm, I'd recommend more of a wave: Inhale 4, pause, exhale 6, pause, and continue.
Vocal Exhalation: Let out a sigh, hum, or gentle “ahhh” as you exhale. This helps release emotions stored in your chest and throat in particular. Try it a few times, maybe even with movement.
Progressive Breath Awareness: Focus on different parts of your body as you inhale and exhale, imagining tension and emotions leaving with each breath. I recommend beginning with your feet to anchor yourself.
Alternate Nostril Breathing: Nadi-Shodana balances your nervous system and helps you feel centered, making emotional release easier. This practice helps you breathe through both nostrils at once, increasing oxygenation.
Try picking one technique today. Even two minutes can make a noticeable difference. I explore many more in my Library, and this comes from someone who has been practicing for well over 20 years, an Expert Registered Yoga Teacher, Registered Prenatal & Postnatal Yoga Teacher, and Founder of a Registered Children's Yoga School.
Examples of Emotional Release: What It Can Look Like
Emotional release isn’t always dramatic — sometimes it’s subtle. When practicing breath for emotional release, you may notice:
Tears or crying: Your body’s natural way of letting go
Shivering or trembling: The body shaking off stored adrenaline
Yawning or sighing: Your nervous system transitioning from stress to calm
Spontaneous laughter or smiling: Releasing tension can bring unexpected joy
Notice and honour these responses. They are signs your body is processing and releasing emotions naturally. And when we are able to share these practices with children, they learn from a young age how to empower themselves. My girls started at 1.5 years, choosing to do so on their own because I modelled it - so practice yourself and explain why!
Why Do I Get Out of Breath Quickly? Understanding Your Body
Getting out of breath easily isn’t always about fitness. Emotional tension, posture, and even shallow breathing habits can make normal breaths feel challenging.
Physical conditioning: Low cardiovascular fitness can contribute, but breath work strengthens lung capacity over time.
Emotional tension: Anxiety and stress can tighten the chest and diaphragm, limiting your breath capacity. In fact, adults have a 4 litre capacity, but typically breathe at 1 litre.
Posture and alignment: Slouching reduces lung expansion, causing quicker breathlessness, and more shallow breath, contributing to a sympathetic or activated state.
Pause and notice your breath now. Are you breathing into your shoulders (activated), or more into your belly (parasympathetic)? Awareness is the first step toward change.
What Does Feeling Out of Breath Mean Emotionally?
Breath often mirrors your emotional state. Here’s what different patterns can indicate:
Shallow or rapid breathing: Linked with anxiety, panic, or chronic stress. This affects our whole physiology - heart rate, nervous system response, fascia (tissues), cognitive patterns, and emotional responses. Notice when you do this. If it's chronic, seek support from a professional Somatic Counsellor.
Holding your breath: Often happens when suppressing fear or anger, and this connects to fascia (tissue) responses. This is why movement and craniosacral or somatic work can help to release these suppressed patterns or experiences. This can also be linked to not wanting to take up space, for a variety of reasons.
Difficulty exhaling fully: May indicate emotions trapped in the body. I would also recommend seeking support from a professional Somatic Counsellor.
By noticing these patterns, you can use breath work to gently release emotions and restore physiological balance. And when we support our physiology and emotions, we can create meaningful change and alignment in our lives.
5 Practical Ways to Incorporate Breath for Emotional Release Daily
Integrating breath work doesn’t require extra time or special tools. Try these approaches:
Morning grounding: Start your day with 5 minutes of deep breathing to set a calm tone.
Midday reset: Pause for 3 slow, full breaths when you feel stressed.
Evening release: Lie down, place a hand on your chest, and breathe slowly to process the day’s emotions.
Movement pairing: Combine breath with gentle stretches or yoga to release tension in the body.
Journaling with breath: Exhale while writing your feelings to encourage full emotional release.
Even small, consistent practices will help you feel lighter, calmer, and more present. It's just like going to the gym - start small and let it grow in a way that feels supportive for you.
Transforming Emotional Health Through Breath
Your breath is more than a life-sustaining function — it’s a bridge between your mind, body, and emotions. Paying attention to how you breathe, why you get out of breath quickly, and what feeling out of breath means can transform your emotional health.
Examples of emotional release — tears, sighs, laughter — are all natural signs your body is letting go. Incorporating breath for emotional release into your routine doesn’t have to be complicated, but it can be profoundly healing.
Take a moment now: breathe deeply, notice your body, and give yourself permission to release. Small steps can lead to big emotional freedom.
Want to Learn More?
If you have any questions, please feel free to reach out!
🌺 Katie
Please note that this information is intended for educational purposes only and should not be considered medical advice. Always consult with a healthcare professional for personalized guidance.
