Breathwork vs meditation – both can be considered mindfulness practices, both have been around for thousands of years, and both have health benefits.
There are many different styles of meditation – silent, chanting, spending time in nature, and yoga are all considered meditative. If you think about breathwork, it can also be meditative (kind of like an active form of meditation). Both also involve breathing. With all these similarities the question often arises – what’s the difference between these two modalities and which is better? Let’s take a deeper look.
Thích Nhất Hạnh describes it nicely: “To meditate does not mean to fight with a problem. To meditate means to observe.“ The breath is often a reference point for practitioners in meditation, but the breath is not manipulated, only observed. Other reference points inside and outside the body, such as the heartbeat or sounds in the environment, can also be chosen. To meditate is to be in the present moment, to silence the mind and be fully aware of oneself.
Meditation is highly cognitive and requires mental focus. As described by the International Meditation Federation: “Meditation is something that has no mind. The question of what it is comes from the mind, but meditation is beyond the mind.” Meditation is a practice that takes time, patience, and consistency, as it involves becoming familiar with both the mind and moments of silence. Modern research shows that regular meditation can positively impact the brain, supporting mental clarity, emotional balance, and overall mental health.
When it comes to practicing meditation, there is no one size fits all “best” way to begin. Practice usually improves with time, so a great place to start is by being consistent. To begin, try following the steps below:
1. Find a place where you feel comfortable and sit down.
2. Set a time frame for the practice.
If you’re a beginner, try starting with a 5 to 10 minute meditation.
3. Close your eyes and begin to observe the body.
Bring awareness to each part of your body in turn, observing whatever you notice with curiosity and without judgment.
4. Feel the breath.
Notice your inhalation and exhalation.
5. Notice if your mind wanders.
If your mind wanders (which is completely normal), simply return to your breath and the here and now. Don’t judge yourself if it feels difficult, like any skill, it gets easier over time.
6. Express gratitude and close the practice.
Give gratitude to yourself for making the time to do something beneficial; and notice how your body and mind feels afterwards.
Meditation may not come easy at first, and that’s ok. It takes practice to be able to fully focus your ‘monkey’ mind and stop it from being distracted. It can sometimes take years or even decades. The goal of meditation is not to be able to stop your mind wandering, it’s to be able to notice, without judgement, that your mind has wandered, and bring it back.
If you’re new to meditation, it’s better to begin with shorter sessions rather than aiming for 30 minutes right away. Find a quiet place, sit comfortably, and focus on your breath or chosen anchor. Each time your mind wanders, gently guide it back. What counts most is consistency, frequent short sessions are more effective than occasional long ones.
Meditation isn’t just all about stillness – it can have powerful benefits such as:
Reduces stress and anxiety by calming the nervous system and lowering cortisol levels.
Improves focus and concentration by training the mind to stay present and attentive.
Enhances emotional wellbeing by increasing self-awareness, patience, and resilience.
Supports better sleep by quietening racing thoughts, making it easier to relax at night.
Boosts physical health by lowering blood pressure, supporting immune function, and easing tension in the body.
Strengthens self-regulation by helping you respond thoughtfully rather than react impulsively.
Encourages mindfulness by fostering a greater sense of presence and appreciation in daily life.
Breathwork is an umbrella term for a variety of breathing techniques. Any effort to consciously direct the breath is breathwork, from calming, slow breathing to Wim Hof or Holotropic to ancient Pranayama. It can cultivate self-awareness and enhance emotional, cognitive, physical and spiritual wellbeing. Unlike meditation which can involve focusing on your breathing, breathwork involves consciously and actively using your breath.
Breathing exercises affect the autonomic nervous system by changing either the amount of oxygen inhaled or the amount of carbon dioxide exhaled. Breath control influences certain processes in the body and mind, and can have strong immediate effects on emotional blocks and trauma. Breathwork is a powerful physical practice that can be done on your own, but guidance from a trained breathwork facilitator is highly recommended – especially when doing breathwork for trauma or PTSD. Certain methods, such as Holotropic Breathwork, can bring intense emotional release that may feel overwhelming without professional support.
There are many different breathwork techniques and each has its own unique method. Here are two beginner breathing techniques to get you started.
This technique, often called belly breathing, is one of the most well-known practices. It helps restore natural, healthy breathing patterns, strengthens the lungs, and is also commonly used in meditation.
1. Find a comfortable position with a straight spine.
Can be seated or lying down.
2. Place one hand on your belly the other hand on your chest.
3. Press your belly against your palm as you inhale.
You can also focus on lifting your belly button as high up and then drawing it back in towards the spine as you exhale.
4. The palm on your chest shouldn’t move too much.
5. Continue this breathing pattern for a set time, and gradually carry the practice into your daily life.
This technique, known as the 4-4-4-4 breath or Square Breathing, helps slow the heart rate, sharpen concentration, and provide instant stress relief. It’s a simple practice you can use anytime you need it.
1. Find a seat or lay down.
2. Inhale for the count of 4.
3. Hold the breath for 4 seconds.
4. Exhale through the nose for 4 seconds.
5. Hold the breath for 4 seconds.
6. Repeat this pattern for up to 5 minutes to feel the effects.
As with meditation, starting a breathwork practise with short, easy to manage intervals is a great way to begin. Rather than trying to master complicated exercises, start with noticing your natural breathing. This helps you establish a baseline to work from. From there, you can begin to practice some of the more advanced breathwork practices.
Breathwork is more than simply inhaling and exhaling- it’s an active practice that can transform how you feel, think, and respond by:
Releasing built-up tension held in the body and mind, creating a sense of lightness and ease.
Energising the body, improving oxygen exchange and boosting circulation.
Unlocking emotional resilience by helping you process and release suppressed feelings safely.
Sharpening mental clarity by clearing mental fog and enhancing focus.
Strengthening lung function and supporting overall physical wellbeing.
Balancing the nervous system by moving you from stress mode into calm and centered presence.
Cultivating inner connection by deepening awareness of your breath, body, and emotions.
Try it for yourself and see how you feel!
As you can see, meditation and breathwork each have powerful benefits. While they’re different practices and not interchangeable, they work beautifully together.
Breathwork helps us tune into the body. For example, fast, shallow breathing can be a signal of stress, and by consciously slowing it down, we can calm the body in the moment. Meditation, on the other hand, trains the mind to observe thoughts and emotions with more openness and flexibility. Together, they create a balance – grounding us in the body while expanding awareness of the mind.
Meditation helps to calm and relax the mind, with proven benefits for both mental and emotional wellbeing. Regular practice can ease stress, sharpen concentration, improve sleep quality, and encourage more positive thinking. It has also been shown to reduce anxiety, lessen symptoms of depression, and support the grieving process.
Breathwork, on the other hand, offers more physical benefits, while also improving mental and emotional wellness. By calming the autonomic nervous system, it helps us shift out of fight-or-flight and into a state of relaxation. With consistent practice, breathwork can strengthen lung capacity, build a healthier diaphragm, support cardiovascular health, and restore natural, balanced breathing patterns.
Breathwork and meditation can work together as breathwork can be used as an anchor or focus point during meditation. Try this now by:
It’s not about choosing meditation over breathwork, or vice versa. The right practice depends on the benefits you’re looking for. Both are powerful in their own way, and together these healing modailities can complement each other beautifully.
Breathwork is the intentional control of your breathing, while meditation is the broader practice of focussing the mind to cultivate awareness and stillness.
No, breathwork and meditation are not fully interchangeable but are compatible. Breathwork is an active practice that uses breathing techniques to shift your physical or emotional state, while meditation is more cognitive and involves observing factors such as the breath.
Yes, in fact the two modalities can creally compliment each other. For example, you may want to start a meditation by practising breathwork to release any physical tension and create focus.
For beginners, breathwork can be a great place to start. This is because it can be a way to clear your mind and learn to focus, which gives way to better meditation. Without breathwork, beginners often find their mind racing during meditation and can get frustrated.
Written by
Zoe Levit
Experiences, expeditions and education to unlock your potential, open your heart and let your breath set you free.
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