If you’re someone who already meditates and you’re looking to go deeper, you’re probably not just doing it for relaxation. Maybe you’re seeking clarity. Maybe you’re chasing that expansive stillness that feels like time disappears. Or maybe you’re drawn to transcendental states, astral projection, or simply a more connected experience in your daily life.
You can absolutely get there with meditation alone. But when you combine meditation with breathwork, something shifts. The body relaxes faster. The mind quiets sooner. The energy begins to move. Breathwork techniques for meditation can help you reach deeper states, more consistently.
In this article, we’ll go over how breathwork can support your practice, a few techniques you can start with, and how to use them in a way that feels natural and sustainable.
What’s the Difference Between Breathwork and Meditation?
If you’ve ever wondered how the two actually differ, here’s a clear breakdown:
| Aspect | Breathwork | Meditation |
|---|---|---|
| Definition | Intentional control of breath patterns to shift physical, emotional, and energetic states | Mental focus using awareness, stillness, or guided tools to explore consciousness |
| Approach | Active | Receptive |
| Goal | Regulate the nervous system, move energy, reset quickly | Deepen presence, awareness, and connection to self or Source |
| Physical Focus | Emphasis on breath rhythm, often felt in the body | Emphasis on stillness, often focused on the mind or awareness |
| Best For | Preparing the body and mind, quick emotional shifts | Long-term inner growth, subtle energetic exploration |
| Tools | Breathing techniques (counting, nostril switching, sound, etc.) | Mindfulness, mantras, visualization, silence |
Both are powerful practices on their own. But together, they can enhance each other and create a more embodied, transformational experience.
When to Use Breathwork in Meditation
The simplest way to start is by using breathwork as a lead-in to meditation. Think of it like warming up before a workout. A few minutes of intentional breathing can help your body relax, clear mental clutter, and make your meditation practice feel more natural instead of forced.
You can also incorporate breathwork during meditation itself, especially if you feel your focus drifting. A steady breathing rhythm can act as an anchor when your mind starts to wander.
There’s no single best time of day to practice breathwork. But you might consider:
- Morning breathwork for focus and energy
- Evening breathwork for calming the mind and nervous system
- Before meditation to create space and settle the body
- During stressful moments as a standalone grounding tool
Try both styles and notice what helps you feel more present.
5 Breathwork Techniques for Meditation
These techniques are beginner-friendly and don’t require anything except your presence. Each one has a different energetic tone, so you can choose based on what your body and mind need.
1. Alternate Nostril Breathing (Nadi Shodhana)
This breath technique is rooted in yogic tradition and is used to balance the left and right sides of the brain. It’s especially helpful if you’re feeling mentally scattered or emotionally off-center.
To practice:
- Sit comfortably with a long spine.
- Use your thumb to close your right nostril and inhale through the left.
- Close your left nostril with your ring finger, release the thumb, and exhale through the right.
- Inhale through the right, switch, and exhale through the left.
Repeat for five to ten rounds. This technique is ideal before meditation or anytime you want to create balance and clarity. You can also watch a guided video of this breath in action.
2. Box Breathing
Box breathing is structured and steady. It’s commonly used in high-performance settings to build focus and reduce anxiety. This makes it perfect for preparing the mind for stillness.
To practice:
- Inhale for 4 seconds.
- Hold the breath for 4 seconds.
- Exhale for 4 seconds.
- Hold again for 4 seconds.
Repeat this pattern for 1–3 minutes. It’s especially useful when you feel overwhelmed or distracted.
3. 4-7-8 Breathing
This technique is gentle and calming. It’s best used when you’re trying to downshift into rest, especially if your nervous system is stuck in overdrive.
To practice:
- Inhale for 4 seconds.
- Hold for 7 seconds.
- Exhale slowly for 8 seconds.
Use this breath pattern before meditation if you’re feeling tense or before bed to transition into a deeper sleep state. The long exhale helps signal safety to the body and encourages full relaxation.
4. Bumblebee Breath (Bhramari)
Bumblebee breath helps quiet the mind by creating vibration through sound. It’s deeply soothing and can be especially effective for anxiety or emotional overwhelm.
To practice:
- Inhale deeply.
- As you exhale, create a gentle humming sound.
- Keep your lips closed and jaw relaxed.
- You can place your fingers lightly over your ears to deepen the internal awareness.
Use this breath at the start of your meditation or whenever you feel overstimulated. It can help you drop into your body and soften emotional tension.
5. Diaphragmatic Breathing
This is the foundation of all breath awareness practices. It’s a slow, steady, belly-based breath that helps you reconnect with your physical body.
To practice:
- Sit or lie down comfortably.
- Place one hand on your chest and one on your stomach.
- Inhale deeply through your nose, letting your belly expand.
- Exhale fully, letting your belly fall.
Use this breath anytime you feel disconnected, anxious, or stuck in your head. It’s a perfect starting point for beginners or as a reset throughout the day.
Final Thoughts
There’s no right or wrong way to use breathwork. Some days you might need two minutes to reset before sitting down to meditate. Other days you may feel called to breathe deeply and stay in that space longer.
Try one the next time you sit down and notice how it shifts your focus, energy, or emotional state. With regular practice, it will start to feel like a natural part of your meditation flow.
Let your breath guide you inward. You already have everything you need.
In what ways do you want to deepen your meditation practice? Comment below!
