Breathwork vs. Meditation: Which Is Better for Mental Health?

Breathwork vs. Meditation: Which Is Better for Mental Health?

I get this question all the time: "Jesse, should I start with meditation or breathwork if I want to manage my anxiety?" My answer usually begins with a smile, because I know how personal this journey is. I’ve been in both camps. I’ve sat in long meditations, hoping for my mind to finally settle. I’ve also used breathwork to reset my system in just a few minutes when I was overwhelmed. Both tools have value. But they work differently.

Let’s break it down from my own experience, what I’ve seen in others, and what the research tells us.

What Meditation Offers

Meditation is often described as the practice of observing your thoughts without getting pulled into them. You might sit in silence and watch your mind race. Over time, you learn to create space between your thoughts and your reactions.

This has real benefits. Research has shown that mindfulness meditation reduces activity in the brain's default mode network, the part responsible for rumination. That means less overthinking. A review also found that mindfulness practices reduced symptoms of anxiety, depression, and stress.

But meditation can be frustrating. Especially at first. Many people sit down to meditate and find that their mind only gets louder. I’ve been there. I’ve watched students give up because they felt like they weren’t doing it "right."

How Breathwork Works Differently

Here’s where breathwork can offer a unique advantage. Instead of waiting for calm to arrive, breathwork invites you to actively create it. You’re not watching your thoughts, you’re using your breath to change your body and your state.

Slow, deep breathing sends a signal through the vagus nerve that tells your nervous system to shift gears. It lowers your heart rate, reduces cortisol, and improves heart rate variability. These aren’t just nice bonuses. They’re signs that your system is moving from stress mode into recovery.

Studies back this up. One study found that just five minutes of controlled breathing could significantly reduce anxiety. Another showed that slow breathing improved emotional regulation and increased parasympathetic activity.

The best part? You feel it almost instantly.

Comparing the Two: Meditation vs. Breathwork

Here’s how I like to explain it:

• Meditation is a long-term investment. It helps build awareness and emotional resilience over time.

• Breathwork is your immediate reset button. It helps shift your state now, especially in moments of acute stress.

They’re not in competition. They’re complementary.

What I’ve Seen in My Work

I’ve coached people from all walks of life, first responders, busy parents, athletes, and corporate professionals. The common thread? They need something that works quickly and fits into real life.

One client, a trauma nurse, told me she tried meditation but couldn’t make it work during her hectic shifts. Breathwork, on the other hand, gave her something to ground herself in just 90 seconds between patients. Another student, a therapist, said breathwork helped her decompress after emotionally intense sessions, while meditation helped her process them more deeply later.

These are the stories that shape my teaching. This is why I don’t believe in choosing one over the other.

When to Use Each Tool

If you’re feeling anxious and need immediate relief, start with breathwork. Try extended exhales or resonance breathing for five minutes.

If you’re looking to develop long-term emotional regulation and a stronger connection to your thoughts, build a meditation practice over time.

Some days I use both. I start with five minutes of breathwork to quiet the mind, then ease into a seated meditation. On other days, when I don’t have time or space for quiet sitting, I’ll use a short breath protocol and move on with my day.

Practical Techniques to Try

Heart Resonance Frequency Breathing

• Inhale for 5 seconds

• Exhale for 5 seconds

• Continue for 5 to 10 minutes

This helps balance the nervous system and increase HRV. I often use this before a meeting or presentation.

Box Breathing

• Inhale for 4 seconds

• Hold for 4 seconds

• Exhale for 4 seconds

• Hold for 4 seconds

This is great for resetting the mind and body during stress. Used by athletes and military personnel for a reason.

Basic Mindfulness Meditation

• Sit in a quiet place

• Focus on your breath

• When thoughts come, acknowledge them and return to the breath

Start with 5 to 10 minutes a day. Use an app if you need some structure.

Final Thoughts

Meditation asks you to sit with what is. Breathwork gives you a way to shift what is. One invites observation, the other offers intervention. Both are powerful. Both deserve space in your mental health toolkit.

If you're new to either practice, start where you feel most drawn. If you need support, check out my guided sessions on YouTube or explore more in The Language of Breath.

And if you want a community that understands what it’s like to learn, stumble, and grow through breath, I invite you to join me in The Breath Club.

Your nervous system doesn’t need perfection. It needs your attention. Give it the tools to feel safe, and it will meet you there.