Breathwork vs Meditation: Understanding the Differences

When I first dipped my toes into the world of mindfulness, I thought breathwork and meditation were the same thing. After all, both involved sitting still and breathing, right? But the more I practiced, the more I saw how different they really are. Breathwork is like stepping on the gas; meditation is like pulling the handbrake. Each has its place. Each has its power. And depending on what you’re facing, one may serve you better than the other.

Let’s break down the differences, and I’ll share what I’ve learned—both from science and from guiding others.

What Is Breathwork?

Breathwork is the intentional practice of changing your breathing pattern to affect your physical or emotional state. It’s not just about noticing your breath, it’s about shaping it. You might breathe faster, slower, deeper, or in rhythmic cycles to get a specific response from your body.

In sessions I’ve led, I’ve seen people unlock tears they didn’t know they were holding or feel energy where there was once only exhaustion. The breath gives you access to the nervous system in real time. It’s a lever. Pull it gently or powerfully, depending on what you need.

Techniques like box breathing, cyclic sighing, or the Wim Hof method aren’t about zoning out. They’re about plugging in, fully. If you’re just starting, the Free Recovery Breath Course is a great entry point.

What Is Meditation?

Meditation is more about watching than doing. It’s the practice of focusing your attention, often on the breath or a mantra, and gently returning when the mind wanders. The goal isn’t to fix or change anything but to observe it.

When I first started meditating, I struggled. My thoughts were loud, and my body felt restless. Sitting still felt like wrestling an invisible bear. But over time, I learned that meditation was less about silence and more about presence. It taught me to notice without judgment. That was huge.

Meditation trains the mind to sit with discomfort, to watch thoughts pass like clouds. It’s gentle, subtle, and over time, incredibly powerful.  I often recommend checking out the blog Breathwork vs. Meditation: Which Is Better for Mental Health? for further insights on how these practices differ in impact.

Core Differences at a Glance

• Breathwork is active: You control your breath to influence your body.

• Meditation is passive: You observe without trying to change anything.

• Breathwork affects the nervous system quickly: You can shift states in a few minutes.

• Meditation offers long-term change: Benefits grow with regular practice.

• Breathwork can be physical: You may feel tingling, heat, or emotion moving.

• Meditation is more cerebral: The shifts happen more quietly, internally.

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When to Use Each

Use breathwork when you:

• Feel anxious or overwhelmed

• Need a quick energy boost

• Want to release emotional tension

• Can’t sit still to meditate

Use meditation when you:

• Want to build long-term mental clarity

• Are you ready to observe your thoughts without acting on them

• Need to develop patience or compassion

• Have already grounded your body

Sometimes I begin a session with breathwork and ease into meditation. It’s like sweeping the floor before sitting down to think. The breath clears the static, then meditation lets you tune in.

Science Behind the Practices

A 2023 study found that daily breathwork exercises, especially those focusing on long exhales, had greater effects on reducing anxiety and improving mood than traditional mindfulness meditation.

Why? Because breathwork directly stimulates the vagus nerve, which regulates your parasympathetic nervous system. That’s the part of your body responsible for rest, digestion, and calm. When you change your breath, you speak directly to your physiology.

Meditation, on the other hand, rewires the brain over time. Long-term meditators show increased gray matter in areas related to emotion regulation and memory. But it’s a slower build. You might not feel different right away.

That’s why I often tell my clients: if you need to change fast, start with breathwork. If you want to deepen your awareness over time, stay for meditation.

What My Clients Say

One client came to me after struggling with years of overthinking and sleepless nights. Meditation hadn’t worked for him. He’d try to sit, and his mind would go wild. We started with basic breathwork, slow, rhythmic inhales, and longer exhales.

In the first week, he said, “I finally slept through the night.”

Another student, a busy mom, found that three minutes of breathwork before her kids got home from school completely changed her evenings. “It’s like I arrive as myself, not my stress,” she told me.

It’s stories like these that remind me: breathwork gives you back to yourself. Meditation helps you stay there.

If you’re curious to build a foundation in both, I highly recommend checking out the Foundations of Breathwork course. Or, dive deeper into emotional clarity with Resolve Rumination.

And if you love to learn through books, A Practical Guide to Breathwork and The Language of Breath both explore these practices in depth, with real-world stories and exercises.

A Simple Practice to Try

Here’s a gentle way to experience both:

1. Start with breathwork: Inhale for four seconds. Exhale for six. Repeat for five minutes. Let your body settle.

2. Transition into meditation: Close your eyes and simply notice your breath. No need to change it. Just observe for another five minutes.

This blend helps reset your nervous system and build awareness at the same time.

FAQs

Can I do breathwork and meditation together?

Yes. They complement each other beautifully. Breathwork can ground you. Meditation can guide you.

Is one better than the other?

Not really. They serve different purposes. Breathwork is better for immediate state shifts. Meditation is better for long-term transformation.

How often should I practice?

Even a few minutes a day makes a difference. Try breathwork in the morning to energize or in the evening to wind down. Use meditation when you need space in your mind.

Final Thoughts

You don’t have to choose between breathwork and meditation. You just need to listen to what your body and mind need. Some days call for action. Others call for stillness. Learning when to use each tool is part of the journey.

If you’re curious to go deeper, I’ve got guided sessions and courses that walk you through both. The breath is a bridge. Let’s use it wisely.