Both help improve focus and mood, but which is the best, and how do you choose between them?
Feeling stressed? Then the chances are you’ll be told to take deep breaths and meditate. Both practices are synonymous with helping to manage stress and create calm. And although they are very similar, there are also some key differences.
Breathwork involves the conscious regulation of the breath to bring the mind and body into a relaxed state, while meditation focuses the mind using tools such as an object or mantra to achieve a point of stillness and serenity.
In fact, the breath can be one of the tools in meditation, using the breath as a type of “anchor” to focus the mind. So, you train all your attention to the breath flowing in and the breath flowing out.
You might even repeat in your mind, “I am breathing in, I am breathing out.”
Eventually coming to a point where your mind is clear and you identify simply as the body breathing in and out.
Just as there are different styles of meditation – all with the objective to still the mind – there are lots of pranayama (breath control) techniques to bring about a sense of peace. Check out our blogs: Seven types of pranayama and pranayama Practice, for more breathing styles.
Understanding the basics
Defining Breathwork & Common Techniques
When we are stressed, we tend to take short, shallow breaths, which puts us into the Sympathetic Nervous System state (SNS). This is where we are likely to be on high alert, with blood flow directed from the internal organs towards the extremities – giving us the ability to flee from danger.
This was only meant to be a temporary state, but in our modern world with constant demands and deadlines, we can be in a state of chronic stress, which means we remain on high alert, rarely coming into the Parasympathetic Nervous System (PNS) – the state for relaxation, rest, digest and nest.
In the PNS, blood flow directs back to the internal organs, meaning we can digest our food properly, our reproductive system is nourished, our bodies are repaired, and we feel calmer with a clearer perspective.
Breathing practices can help us consciously override stress messages, giving us the ability to bring ourselves into a state of relaxation.
Generally, the inhale is energising and the exhale is relaxing. We can also help to promote a balanced state by focusing on equal breaths, alternate nostril breathing or breath retention (kumbhaka) to help promote a relaxed state.
Put simply, consciously lengthening the exhaled breath will manipulate the nervous system to come into a relaxed state, which is great news as it means we have the tools and ability to calm ourselves down at any time.
When we work with the breath in this way, it gives us a fabulous way to check in with ourselves, manage stress and ease into a relaxed state.
What is Meditation?
Meditation is a practice you can incorporate into daily life; it trains the mind to be still and reduce unwanted, negative thoughts and distractions. But it is a skill which needs to be practised regularly.
There are different ways people meditate, some people like to use a mantra – a word or phrase to focus the mind, for example, the Sanskrit phrase: “So Hum” which means: “I am that”. Repeating a mantra in the mind can help you bring the mind to a steady, single point of focus and then allow it to naturally slip beyond the body and mind, tuning into the universal energy.
The more you practise, the more you can explore this feeling of going beyond identification with self and finding a deeper connection to nature. In Yoga, meditation is known as Dhyana – the seventh limb of Patanjali’s yoga leading following Dharana (concentration) which is the sixth limb and leading to the eight and final limb: Samadhi (enlightenment) – which is the ultimate objective of yoga.
Getting Started: Practical Steps
Beginner Breathwork
When starting out, make sure you find a comfortable and quiet place with clean air and no distractions. Sit tall, with your spine long and shoulders relaxed. If you feel the breath is strained, stop and return to your natural breathing rhythm.
Box Breathing: step-by-step.
- Inhale through your nose for a count of four – feeling the breath flow into the lower, mid and upper chest
- Hold the breath in for four counts
- Exhale through your nose for a steady count of four, releasing all the breath
- Hold the breath out for four counts
- This breathing practice (also known as Square Breath) is known to help reduce anxiety, calm the mind and promote sleep.
- Repeat for another three to five rounds.
- Beginner’s tip: If your breath feels strained, then reduce the ratio to three or even two counts and build up gradually.
Cyclic sighing: step-by-step
This practice is believed to help reset the nervous system and aid sleep
- Take a double inhalation – breathing in through the nose for about 70 per cent, pause and then top up with another quick breath in through the nose.
- Open the mouth slightly and sigh the breath all the way out – in one long, slow exhalation
- Pause and then begin again. Continue for around ten rounds.
Beginner Meditation
It’s best to start with just five minutes and gradually build up to longer periods. Try not to get frustrated or disheartened if you find the practice difficult. Remember, one of the hardest poses in yoga is Savasana (Corpse pose), which is lying still, as it involves trying to quieten the mind!
You might also like to start with a guided meditation – where you listen to a narrator guiding you into a relaxed state. At Thrive Journey, we have a range of meditations from five minutes to half an hour. For more information, visit our product fertile relaxation for natural conception.
Basic Mindfulness: step-by-step
- Mindfulness is being aware of the present moment by tuning into the senses to come into a relaxed and calm state, without judgement
- Take your awareness to your breath. Notice the natural rhythm of your breath. Don’t try to control the breath, just observe the inhale and exhale
- Notice the temperature of the breath – the coolness as you breathe in and the slight warmth as you breathe out, and observe any difference in the temperature of the breath
- Become aware of the sound of the breath and any other sounds you can hear within and beyond the space you are in
- Close your eyes, notice the point where the eyelids meet, and any patches of light behind the eyelids
- Turn your focus to the taste in the mouth, notice the taste in the mouth
- Become aware of the aroma in the room or space you are in.
Take a few more breaths being fully present in this moment – aware of all five senses: touch, sound, sight, taste, and smell.
You can also try a mindfulness practice where you name five things you can see, four things you can hear, three things you can feel, two things you can smell, and one thing you can taste.
Body Scan
A body scan is used regularly in Yoga Nidra or yoga relaxations to help relax each part of the body in turn. The idea is you come into a relaxed position – seated or lying in Savasana and then take your awareness around the body, inviting each part of the body to let go and relax in turn.
Most body scans begin in the head and work down slowly and gradually. You might begin by feeling the crown of the head relax… the back of the head… the forehead… the right temple… and the left temple, and continue to travel around the body, inviting each part to release tension.
Sample Daily Mini Practice (5 min breathwork + 10 min meditation)
Breath work can also be used before meditation to help ease you into a relaxed and calm state.
Try this 15-minute daily practice:
Remember to find an area where you won’t be disturbed, can sit comfortably (you might like to sit up against a wall for support), and you can set a timer so you don’t have to keep looking at the clock.
Cyclic Sighing – 5 minutes
See instructions above
Mantra meditation – 10 minutes
Focus on So Hum. Breathe in as you say the word: So, in your mind, and then exhale as you say: Hum. Breathe in: So, Breathe out: Hum. Continue. If you wish to return to breath awareness at any time, please do. Remember, there is no right or wrong in meditation – explore and enjoy your practice so you discover what works best for you.
Science-backed benefits compared
There are numerous studies discussing the benefits of both breathwork and meditation.
Immediate stress relief & mood enhancement
According to a 2023 report published in Cell Reports Medicine, five minutes of breathwork daily (such as cyclic sighing) is more likely to help improve mood and relieve stress than the same amount of mindfulness meditation.
Long-term emotional regulation & cognitive benefits
Studies have shown that meditation and breath work can help improve emotional regulation as well as improve brain function and memory. A report from 2023 concluded that elderly people had improved attention and working memory after doing deep, slow breathing practices.
Fertility Outcomes: MBSR, stress reduction, and conception rates
A report in the Journal of Public Health Research (2023) suggested that regular meditation improves the mental health of women trying for a baby. And different types of Mindfulness Meditation can help both anxiety and depression, and help improve fertility outcomes.
Metrics: HRV, blood pressure, respiratory rate
A 2008 German study found consistent decreases in heart rate, systolic, and diastolic blood pressure where subjects were given eight weeks of contemplative meditation combined with breathing techniques.
And a 2016 US study found that ‘long-term meditators’ – those with extensive experience of the practice – consistently showed a lower respiration rate (the number of in and out breaths per minute) when not meditating, compared to a control group of people with no experience meditating.
This is often the case if you are breathing too quickly. So stop, return to your natural breath, and when you are ready to resume, start with slow breaths and lower ratios, for example, breathing in for three counts instead of four or five, and gradually introducing short held breaths – on the inhale and exhale.
Managing dizziness or hyperventilation in breathwork
When to seek professional guidance (e.g., trauma)
Breathwork and meditation may not be suitable if you have certain mental health conditions or chronic respiratory conditions. If in doubt, see your doctor or health professional.
Resources and who they’re for
Best method by goal (Stress, Fertility, Focus, Emotional release)
| Goal | Breathwork or meditation practice |
|---|---|
| Stress release | A soothing pranayama such as Cyclic sighing. |
| Fertility | Both meditation and breath work can help. Try Alternate Nostril Breathing (Nadi Sodhana) to help balance hormones and calm the mind. |
| Focus | Mindfulness Meditation can help promote clarity. |
| Emotional Release | Box breathing, cyclic breathing, and Nadi Sodhana all help with emotional regulation. |
A final word
Breathing practices and meditation can both help with managing stress, promoting fertility, and boosting health and well-being. At Thrive Journey, we have live yoga classes so you can learn these techniques with our expert teachers.
References
- https://pmc.ncbi.nlm.nih.gov/articles/PMC9873947/Balban
MY, Neri E, Kogon MM, Weed L, Nouriani B, Jo B, Holl G, Zeitzer JM, Spiegel D, Huberman AD. Brief structured respiration practices enhance mood and reduce physiological arousal. Cell Rep Med. 2023 Jan 17;4(1):100895. doi: 10.1016/j.xcrm.2022.100895. Epub 2023 Jan 10. PMID: 36630953; PMCID: PMC9873947. - https://pmc.ncbi.nlm.nih.gov/articles/PMC10047962/
Lee SH, Park DS, Song CH. The Effect of Deep and Slow Breathing on Retention and Cognitive Function in the Elderly Population. Healthcare (Basel). 2023 Mar 20;11(6):896. doi: 10.3390/healthcare11060896. PMID: 36981553; PMCID: PMC10047962. - https://pmc.ncbi.nlm.nih.gov/articles/PMC10498716/
Kundarti FI, Titisari I, Rahayu DE, Kiswati, Jamhariyah. Mindfulness improves the mental health of infertile women: A systematic review. J Public Health Res. 2023 Sep 12;12(3):22799036231196693. doi: 10.1177/22799036231196693. PMID: 37711728; PMCID: PMC10498716. - https://www.nature.com/articles/1002275
Manikonda JP, Störk S, Tögel S, Lobmüller A, Grünberg I, Bedel S, Schardt F, Angermann CE, Jahns R, Voelker W. Contemplative meditation reduces ambulatory blood pressure and stress-induced hypertension: a randomized pilot trial. J Hum Hypertens. 2008 Feb;22(2):138-40. doi: 10.1038/sj.jhh.1002275. Epub 2007 Sep 6. PMID: 17823597. - https://centerhealthyminds.org/assets/files-publications/WielgoszLongTermScientificReports.pdf
Wielgosz, J. et al. Long-term mindfulness training is associated with reliable differences in resting respiration rate. Sci. Rep. 6, 27533; doi: 10.1038/srep27533 (2016).