Coping with Fear & How to Hold Space for Yourself in Times of Coronavirus

Mar 22, 2020
Anam Kat

As we all find ourselves in the tightening grip of worrying news and restrictive measures around the worldwide spread of coronavirus, many of us are facing overwhelming feeling states and emotions, perhaps more deeply than ever before. These past days may have felt like a rollercoaster ride, a bad dream or, perhaps, more real than anything ever has.

Fear seems to be the common theme, whether we are feeling it, getting pulled in, swept under by waves of anger, anxiety, hope and helplessness or even depression – or whether we are the ones condemning it as the source of all evil and, perhaps, even the virus itself. Wherever you find yourself on the spectrum, there is no right or wrong. We are ALL in this together, perhaps for the first time in the history of humankind on a truly global scale, and everyone is uniquely affected by what is unfolding right in front of our eyes.

Whether we are facing financial loss, fear of an uncertain future or the possibility of an infection or even death – how “real” any of those fears are is irrelevant because when you find yourself gripped and consumed by fear it is a very real experience, for your body and your mind. The energy of fear is powerful as it bypasses the conscious frontal lobes of our brain and directly triggers the reptilian part of the brain into fight-or-flight mode, bringing all our reactive survival patterns, including our worst traits and traumas we thought we had long overcome, to the surface. Whilst our limbic and reptilian brain is hijacked, our body releases stress hormones cortisol and adrenaline causing a range of physical reactions which may show up as severe symptoms of physical illness or even emergency.

So the belief that fear is “all in the head” is true to some extent and yet completely irrelevant as the experience of fear is a very real one, both physically and psychologically. It is also important to remember that the fear-triggered fight-or-flight response is very much perfect for what it is – an essential part of our human nature and ability to survive in this world!

In the following, we share some tips and practices to help you hold space for yourself during these challenging times – so we may all, individually and collectively, find love and acceptance for what is and contribute to the healing that we and this world so desperately need and seek at this time.

  • Be gentle with yourself: As pointed out above, the feeling of fear is a completely natural and real experience so let’s start by not blaming ourselves and/or others for feeling distressed and small! Most people’s fuses seem a little shorter than usual these days, so whether you find yourself (or others) more reactive or perhaps tearful, anxious or simply not your usual self, KNOW THAT THIS IS NORMAL. The moment we stop judging ourselves and others for feeling a certain way is the moment we can start to invite compassion towards ourselves and the world around us.
  • Resourcing: Through the practice of resourcing, we consciously bring ourselves back to a place of safety within ourselves. At all times, and particularly in stressful times, it is important to know what resources, both internal and external, are available for us to call upon. Start by making a list of external resources, e.g. people, places, activities or things in the material world that help calm you down and bring you joy. External resources may include loved ones, pets, music, your home, nature spots, hobbies or things you simply enjoy. If you have access to those resources, you may be able to connect with them directly, otherwise it also helps to simply bring them to life in your mind in a vivid way. Now turn inwards and find your internal resources, any part(s) in your body to which you feel connected, that feel comfortable & safe. Internal resources may also include memories or thoughts that bring you comfort or joy. Whichever resources you are able to access, practise resting your awareness in them for as long as you can and until you feel calm and present again.
  • Use Your Felt Sense: When we find ourselves trapped in the fear response, it can help to consciously identify and untangle our emotions and physical feeling states using the practice of Felt Sense. You can start right here by taking a moment to bring awareness to any part(s) of your body that are calling for your attention right now – perhaps noticing a burning pain, some discomfort, tension or tightness – or by consciously scanning through your body from head to feet, simply recognizing what is present in your body right now. Stay for as long as necessary wherever you feel called and find the words to describe the physical sensations that are present in this part of the body – anything from temperature, texture, colours, density, weight, etc. There may also be some emotional undertones or charge or even memories or painful thoughts that arise during this investigation. Find a description for what it is you are discovering and then watch how this experience changes simply by acknowledging it and giving it a description. Don’t get lost in whatever it is this is coming up, simply give it space and move on towards the next body part until you feel done. If you do start to feel overwhelmed by emotions or physical sensations, practise resourcing (see above) to help you return to presence.
  • Grounding: Earthing and grounding are powerful and essential techniques to help us return from an activated mind-based state into a calmer embodied space. If you are able to be outdoors, connect your bare feet consciously with the ground (and preferably straight on the earth), walking barefoot whilst directing your awareness and energy down through your legs and feet into the earth. If you are unable to be outside during this time, any conscious connection with the ground will do. You may even want to bring your whole body in contact with and roll on the ground or simply spend some time sitting on the floor with your awareness on the body parts that touch the ground. Embodiment practices, such as yoga, dance & somatic breathwork practices also help to re-connect and balance the body-mind. Physical touch is another beautiful way of grounding and connecting with the body – in times of social distancing you may want to try giving yourself a massage and connect through your own touch.
  • Take extra good care of yourself: Spend as much time and energy as you can on self-care. Make a point of disconnecting from news and social media and focus on what nourishes your being – and yes, that includes eating well, drinking plenty of water, looking after your body and making sure that your primary needs for food, shelter, sleep & connection are met as well and as comfortably as possible.
  • Reach out for support: Know that you do not have to do this on your own. If you feel overwhelmed and unable to hold space for yourself, the kindest thing to do for yourself is to reach out and ask for support – speak to a counsellor or therapist offering online sessions, contact your family & friends or find a supportive community online. If you feel isolated or you are very used to holding your own space, reaching out and connecting with someone through your experience could bring a great deal of healing to your being, at this moment in time as well as in future.


Our team is available during this time for online breathwork, coaching & counselling sessions and we offer free daily live meditations & embodiment practices through Facebook, as well as a wide selection of videos featuring home-practice breathwork and somatic practices through our Youtube channel. See below for a list of support resources that we offer through the BBTRI.

Resources from the BioDynamic Breathwork & Trauma Release Institute:

BBTRI Facebook Page – daily live meditations starting Mar 23

BBTRI Youtube Channel – BBTRI Youtube Channel containing many home-practice and educational videos on Breathwork, Felt Sense, Resourcing, Meditations, etc

BBTRI website – online Breathwork sessions with Giten Tonkov

Tao of Gratitude – online Counselling sessions with Chetana Lauren Barkan

Sacred Inquiry Youtube Channel – Videos on Building Resilience with Prema McKeever

Breath Awakening – 14-day online breathwork course with Nisarga Eryk Dobosz

Related Articles

The BioDynamic Breathwork & Trauma Release System® 6-Element approach empowers your body’s natural process for healing.

Personal Growth & Healing Workshops

Created specifically for those interested in improving their ability to sense and interact with what’s happening within their own bodies, our Personal Growth and Healing Workshops focus on personal experience. Treat yourself to a journey of communion and healing.

Upcoming Workshops

Special Skills Courses

Our Special Skills Courses guide participants through an embodiment practice using breath, felt sense, and movement and bring awareness to the physical sensations and feeling states throughout the entire body.

Upcoming Special Skills Courses

Professional Practitioner Certification

Tailored for individuals aiming to offer online BBTRS® sessions to clients, providing them with the essential skills and knowledge needed to lead virtual sessions. This online certification allows students to study from the comfort of their home with classes offered at times that accommodate regional time zones.

Upcoming Start Dates:

Advanced Professional Practitioner Certification

This advanced level of certification enables you to conduct BBTRS® sessions both online and in person, offering greater flexibility in serving your clients. Begin your certification journey with either an immersive In-Person Training or the convenience of Live Online Training, offered at various times to accommodate your local time zone.

Upcoming Start Dates:

BBTRS® practitioners create a safe setting to breathe, sense your body, and explore feelings in a productive way. You’ll be supported to learn how to identify and connect with your own internal resources, which you can turn to for support and comfort whenever necessary.

In these online, home-practice courses, BBTRS® Faculty Members personally guide Practitioners and Facilitators through the Biodynamic Breathwork & Trauma Release System to fully experience its transformative effects.

©2023 - Biodynamic Breathwork | All right reserved

Refund Policy

We do not offer refunds. If you need to change your attendance at this training, we will do our best to accommodate you by offering you the option of attending a different BBTRS training on a different date and/or location based on availability and within a year of the original training. There is a $150 administrative fee for changing training dates/locations, plus any difference in the cost of the two trainings. Please note that this option is not transferable to another person.

For processing change requests, please note that we require a minimum of 30 days’ notice before the booked initial BBTRS training starts.

If you are attending an In-Person training, we strongly suggest you obtain travel insurance to protect against potential changes or regulations related to COVID-19.

In the unlikely event that we must cancel this BBTRS Training, we will refund you the total amount, excluding any currency exchange and bank platform fees incurred.

Privacy Policy

Effective date: October 16, 2018

The BioDynamic Breathwork & Trauma Release Institute operates the website.

This page informs you of our policies regarding the collection, use, and disclosure of personal data when you use our Service and the choices you have associated with that data. Our Privacy Policy for BioDynamic Breathwork & Trauma Release Institute is managed through Free Privacy Policy.

We use your data to provide and improve the Service. By using the Service, you agree to the collection and use of information in accordance with this policy. Unless otherwise defined in this Privacy Policy, terms used in this Privacy Policy have the same meanings as in our Terms and Conditions, accessible from

Information Collection And Use

We collect several different types of information for various purposes to provide and improve our Service to you.

Types of Data Collected

Personal Data

While using our Service, we may ask you to provide us with certain personally identifiable information that can be used to contact or identify you (“Personal Data”). Personally identifiable information may include, but is not limited to:

  • Email address
  • First name and last name
  • Phone number
  • Address, State, Province, ZIP/Postal code, City
  • Cookies and Usage Data

Usage Data

We may also collect information how the Service is accessed and used (“Usage Data”). This Usage Data may include information such as your computer’s Internet Protocol address (e.g. IP address), browser type, browser version, the pages of our Service that you visit, the time and date of your visit, the time spent on those pages, unique device identifiers and other diagnostic data.

Tracking & Cookies Data

We use cookies and similar tracking technologies to track the activity on our Service and hold certain information.

Cookies are files with small amount of data which may include an anonymous unique identifier. Cookies are sent to your browser from a website and stored on your device. Tracking technologies also used are beacons, tags, and scripts to collect and track information and to improve and analyze our Service.

You can instruct your browser to refuse all cookies or to indicate when a cookie is being sent. However, if you do not accept cookies, you may not be able to use some portions of our Service.

Examples of Cookies we use:

  • Session Cookies. We use Session Cookies to operate our Service.
  • Preference Cookies. We use Preference Cookies to remember your preferences and various settings.
  • Security Cookies. We use Security Cookies for security purposes.

Use of Data

The BioDynamic Breathwork & Trauma Release Institute uses the collected data for various purposes:

  • To provide and maintain the Service
  • To notify you about changes to our Service
  • To allow you to participate in interactive features of our Service when you choose to do so
  • To provide customer care and support
  • To provide analysis or valuable information so that we can improve the Service
  • To monitor the usage of the Service
  • To detect, prevent and address technical issues

Transfer Of Data

Your information, including Personal Data, may be transferred to — and maintained on — computers located outside of your state, province, country or other governmental jurisdiction where the data protection laws may differ than those from your jurisdiction.

If you are located outside United States and choose to provide information to us, please note that we transfer the data, including Personal Data, to United States and process it there.

Your consent to this Privacy Policy followed by your submission of such information represents your agreement to that transfer.

The BioDynamic Breathwork & Trauma Release Institute will take all steps reasonably necessary to ensure that your data is treated securely and in accordance with this Privacy Policy and no transfer of your Personal Data will take place to an organization or a country unless there are adequate controls in place including the security of your data and other personal information.

Disclosure Of Data

Legal Requirements

The BioDynamic Breathwork & Trauma Release Institute may disclose your Personal Data in the good faith belief that such action is necessary to:

  • To comply with a legal obligation
  • To protect and defend the rights or property of BioDynamic Breathwork & Trauma Release Institute
  • To prevent or investigate possible wrongdoing in connection with the Service
  • To protect the personal safety of users of the Service or the public
  • To protect against legal liability

Security Of Data

The security of your data is important to us, but remember that no method of transmission over the Internet, or method of electronic storage is 100% secure. While we strive to use commercially acceptable means to protect your Personal Data, we cannot guarantee its absolute security.

Service Providers

We may employ third party companies and individuals to facilitate our Service (“Service Providers”), to provide the Service on our behalf, to perform Service-related services or to assist us in analyzing how our Service is used.

These third parties have access to your Personal Data only to perform these tasks on our behalf and are obligated not to disclose or use it for any other purpose.


We may use third-party Service Providers to monitor and analyze the use of our Service.

  • Google AnalyticsGoogle Analytics is a web analytics service offered by Google that tracks and reports website traffic. Google uses the data collected to track and monitor the use of our Service. This data is shared with other Google services. Google may use the collected data to contextualize and personalize the ads of its own advertising network.You can opt-out of having made your activity on the Service available to Google Analytics by installing the Google Analytics opt-out browser add-on. The add-on prevents the Google Analytics JavaScript (ga.js, analytics.js, and dc.js) from sharing information with Google Analytics about visits activity.For more information on the privacy practices of Google, please visit the Google Privacy & Terms web page:

Links To Other Sites

Our Service may contain links to other sites that are not operated by us. If you click on a third party link, you will be directed to that third party’s site. We strongly advise you to review the Privacy Policy of every site you visit.

We have no control over and assume no responsibility for the content, privacy policies or practices of any third party sites or services.

Children’s Privacy

Our Service does not address anyone under the age of 18 (“Children”).

We do not knowingly collect personally identifiable information from anyone under the age of 18. If you are a parent or guardian and you are aware that your Children has provided us with Personal Data, please contact us. If we become aware that we have collected Personal Data from children without verification of parental consent, we take steps to remove that information from our servers.

Changes To This Privacy Policy

We may update our Privacy Policy from time to time. We will notify you of any changes by posting the new Privacy Policy on this page.

We will let you know via email and/or a prominent notice on our Service, prior to the change becoming effective and update the “effective date” at the top of this Privacy Policy.

You are advised to review this Privacy Policy periodically for any changes. Changes to this Privacy Policy are effective when they are posted on this page.

Contact Us

If you have any questions about this Privacy Policy, please:

  • Email us at
  • Submit our Contact Form

Terms and Confidentiality Agreement

Please make sure that you read the full text and that you agree with every detail mentioned here. It is very important that you confirm this agreement before attending any of our events.

By registering, I understand that I am required to maintain the confidentiality and privacy of demo clients and my fellow participant’s attendance regarding anything they’ve shared or processed.

By registering, I agree this will be a safe space of openness where cultural, historical, generational, societal, and personal differences are respected without verbal or physical judgment, criticism, or harm.

By registering, I am aware that recording equipment maybe be present during this workshop. If I ask a question my voice will be recorded and I may appear on video. This video may be posted on the Biodynamic Breathwork and Trauma Release™ website, YouTube, FaceBook, and other media outlets.
If I do not want to appear on video it is my responsibility to inform the course facilitators at the beginning of course. In this case I will not be videoed.

By registering, I understand that I may be presented with the opportunity to participate in a recorded demonstration session in front of the class. I understand that my participation is voluntary. We may pause or discontinue my participation at my discretion or the discretion of BBTRI course facilitator or another Faculty member. I acknowledge that demonstration sessions may include questions about my personal trauma history and/or my emotional and psychological states. My decision to reveal such information is entirely voluntary. I am under no obligation to share anything I do not want to.

II understand that the BioDynamic Breathwork & Trauma Release Workshop & Training can be physically and emotionally intense. By registering, I agree that neither Alexander ‘Giten’ Tonkov, Biodynamic Breathwork and Trauma Release™ Institute, nor any of its staff, coordinators, assistants, faculty members, technicians, affiliates, the venue, or representatives have any responsibility or liability for physical or emotional harm, property loss or damage that may result from attendance at or travel to and from the Workshop and I hereby release them from all claims in connection with my attendance of this workshop.

I acknowledge that I am required to inform the staff about relevant psychiatric history, infectious diseases, drug use, and all present health conditions before participation in the training. I understand that no refunds are provided under any circumstance after the beginning of the workshop. I understand that BioDynamic Breathwork & Trauma Release Institute (BBTRI) Staff reserve the right to request termination of my participation if I have not complied with all of the above guidelines, and/or if BioDynamic Breathwork and Trauma Release Institute’s staff deems it not suitable for me to continue at any point in the workshop.