My Tools for Tender Times: Ways to Support a Broken Heart
Full transparency: this past month has been really hard. I’ve been moving through some personal heartache, and it’s brought me back to the core of what supports me most — my mental health practices, movement, and a little bit of magic.
I’ve been sitting with the question: What do we do when we have a broken heart?
When life pulls the rug out from under us — whether it's the loss of someone we love, the end of a relationship, or a change that shakes our sense of identity — how do we care for ourselves?
Below are three gentle tools to turn toward when your heart feels tender.
Mental Health
I invite you to let connection be the medicine
“Resilience” is a bit of a buzzword these days - an expectation that we need to grit through tough times, but what actually makes someone resilient?
True resilience comes from connection. It’s the caring, nurturing relationships that help us get back up after life knocks us down. We heal best in community.
This month, I invite you to check in with the people you love — send a text, hop on a phone call, or meet for a walk.
And if you're feeling lonely or disconnected (which can be its own kind of heartbreak), ask yourself gently: Where might I begin to build community?
Maybe through a hobby, a class, or volunteering — any space where you can begin to build relationships with other people.
Movement
Here’s a simple breath and movement practice to help regulate your nervous system when things feel out of whack.
Try the Humming Bee Breath (Bhramari Pranayama):
Inhale slowly through the nose.
Exhale with the lips closed, making a gentle humming sound.
Notice the vibration of your humming.
You can add gentle movement if you'd like:
Come to hands and knees in tabletop.
Inhale into Cow Pose (arch the back, lift the heart).
Exhale with the humming bee breath as you sink back into Child’s Pose.
Want to see what this looks like? I shared a quick demo on Instagram here. 💛
Additionally, here are three opportunities to practice yoga with me. They’re all gentle, inclusive, and welcoming to all bodies and experience levels. They’re also great ways to build community! :)
🎨 Spring Yoga & Meditation Retreat
📍 Madrona Commons – Madrona
🗓️ Saturday, May 17 at 5 PM
I am delighted to be collaborating with Annie from Wild Maven Wellness to offer an in-person retreat! We’ll alternate yoga, guided visualization, dinner, and drawing to reflect on and embrace our personal stories.
Click here to sign up!
🎨 Yoga & Creativity
📍 Limber Yoga – West Seattle
🗓️ Sunday, May 18 at 5 PM
A playful, heart-centered class to reconnect with your creativity through:
30 mins gentle yoga
30 mins creative time (bring your sketchbook, journal, knitting, etc.)
15 mins small group reflection
Sign up here with your class pack or membership.
🧘♀️ Trauma-Informed Yoga Classes
📍 Mettarel Therapy Office – Fremont
🗓️ Wednesdays | 12 PM & 6 PM
A gentle, accessible practice (can be done from a chair) that includes movement, breathwork, and meditation to help manage anxiety, overwhelm, and freeze responses. Perfect for anyone wanting to feel more grounded, present, and connected.
Learn more and sign up here.
Magic
This one’s simple.
Light a candle (safely) and let yourself cry.
Your tears are precious.
They allow sadness to move through us instead of getting stuck.
And crying is great for the nervous system. This is why we can feel better after we cry.
If this practice feels uncomfortable you, you might try setting a timer for a short amount of time. Having boundaries around time can help our nervous systems feel safe and secure, and you might need as much of a sense of safety as possible in order to give yourself the permission to cry.
With love and care,
Natalie
🧘♀️💗🌿
Therapist. Yoga Teacher. Human with a tender heart.