Breathwork and meditation are both popular relaxation practices, and you will often hear them mentioned in the same breath, so to speak. They overlap, but they are not quite the same. Understanding the difference can help you choose a practice that suits you, or combine the two in a way that feels natural.
These practices are for general relaxation. If you have a heart or lung condition, are pregnant, have a history of fainting or seizures, or have mental health concerns, talk with your doctor before trying breathwork or meditation practices, and stop any practice that makes you feel uncomfortable.
What Is Meditation?
Meditation is a broad term for practices that train attention and awareness. There are many styles. Some involve focusing on a single point, such as the breath, a sound or a word. Others, like mindfulness meditation, involve noticing whatever arises in the present moment, including thoughts, feelings and sensations, without trying to change it.
In many forms of meditation, the breath is used as an anchor for attention, but you are not usually asked to control it. You simply observe it as it is.
What Is Breathwork?
Breathwork is an umbrella term for practices that involve intentionally changing how you breathe. Examples include:
- Box breathing, with equal counts for inhaling, holding, exhaling and pausing
- Extended exhale breathing, where the exhale is longer than the inhale
- Alternate nostril breathing, a practice that comes from yogic traditions
- Belly breathing, focusing on movement of the abdomen
Some breathwork practices are gentle and simple. Others are more intense and are best learned from a qualified teacher. Gentle forms are a good place to start.
How They Differ
The simplest way to think about it:
- In meditation, you usually observe the breath without changing it.
- In breathwork, you deliberately shape the breath in a particular pattern.
Meditation tends to focus on awareness. Breathwork tends to focus on the breath itself as the activity.
How They Fit Together
Many people enjoy combining the two. A short breathwork practice can serve as a bridge into meditation. For example, you might begin with a few rounds of slow, extended exhale breathing, then let the breath return to its natural rhythm and simply observe it for several minutes.
Trying a Combined Practice
Here is a simple sequence to try:
- Sit comfortably and close your eyes.
- Breathe in for four counts and out for six counts, for about two minutes.
- Let the breath return to normal.
- Simply notice the breath for three to five minutes.
- When your mind wanders, gently return to the breath.
- Open your eyes slowly and take a moment before moving on.
Choosing What Works for You
Some people prefer the structure of breathwork, finding that a clear pattern gives their mind something to focus on. Others enjoy the openness of meditation. Many find that both have a place in their routine, depending on the day.
There is no wrong choice. Experiment gently, notice what feels good and let your practice evolve over time. The most helpful practice is the one you enjoy enough to return to.