How to practice breath meditation to relieve stress
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Learn what a basic breath meditation is and the benefits of this technique, including stress relief. Plus, a guide to practicing this mindful breathing exercise.
Breath meditation uses the natural rhythm of breathing to calm the mind and body and cultivate a sense of peace. Whether you're new to meditation techniques, or you’re looking to deepen your practice, breath meditation can help you relieve stress and boost your mental wellbeing.
What is breath meditation?
Breath meditation, in which you use your breath to help achieve a state of focused awareness and calm, is central to many mindfulness practices. Unlike other meditation techniques that may require visualization or a mantra, breath meditation relies solely on your natural breath pattern. This simplicity makes breath meditation accessible for beginners, but it can also bring profound depth if you’re more experienced in mindfulness and meditation.
In breath meditation, the objective isn't to alter or control your breathing pattern, but rather to observe it. By shifting your focus away from the distracting thoughts, this practice can offer stress relief when you feel overwhelmed or anxious.
5 benefits of the mindful breathing technique
A mindful breathing practice positively impacts your mental and physical health and overall wellbeing. It can also:
1. Offer stress relief: By focusing on the breath, you can reduce levels of stress hormones in your body, which encourages it to shift away from the fight-or-flight response to a state of calm.
2. Improve focus: Regularly practicing the breath meditation technique can enhance your ability to concentrate on tasks that require sustained mental effort.
3. Boost emotional wellbeing: Mindful breathing meditation can help regulate emotions. It can aid in stress relief, anxiety management, help reduce symptoms of depression, and stabilize mood. With a greater awareness of present-moment experiences, you can develop a greater understanding of your emotions to develop healthier coping mechanisms.
4. Enhance sleep quality: Breath meditation can promote better sleep. Focused breathing can help you relax, making the transition into sleep quicker and your night more restful. It can be especially beneficial if you struggle with insomnia or disrupted sleep patterns, as it can help quiet the mind and prepare the body for rest.
5. Increase self-awareness: Mindful breathing meditation can help you become more attuned to your thoughts, feelings, and bodily sensations. This heightened self-awareness can lead to deeper self-understanding, promoting inner peace and personal growth.
How to practice breath meditation in 7 steps
With a few simple steps, you can bring the breath meditation technique into your life, creating moments of peace and clarity. Regular practice can help bring stress relief, focus, and improved wellbeing.
1. Select a quiet space
Choose any place where you can sit or lie comfortably without interruption. You want to be able to meditate undisturbed.
2. Adopt a comfortable position
Sit on a chair with your feet flat on the ground, cross-legged on a cushion, or lie down on a flat surface. Ensure your spine is straight — but relaxed — to promote good breath flow, and let your arms rest gently on your lap or by your sides.
3. Gently close your eyes
Focus on what’s going on in your body and mind by turning your attention inward. This practice helps reduce the potential for distractions. If you prefer, you can also lower your gaze, focusing softly on a point in front of you, or close your eyes.
4. Focus on your breath
Turn your attention to your breath without trying to change its natural rhythm. Notice the sensation of air as it enters through your nostrils, fills your lungs, and leaves your body as you exhale. You might feel the coolness of the air as you breathe in and its warmth as you breathe out. With each breath cycle, observe the rise and fall of your chest or the expansion and contraction of your abdomen.
5. Acknowledge distractions without judgment
It's natural for your mind to wander. Whenever you notice your attention has drifted, gently acknowledge it and bring your focus back to your breath. This can strengthen your ability to concentrate and remain present.
6. Gradually increase your practice time
Start with a manageable time — perhaps five minutes — and gradually increase the duration as you become more comfortable with breath meditation. Be consistent and allow your practice to deepen naturally over time.
7. Conclude your session with gratitude
When you're ready to end your meditation, slowly bring your awareness back to your surroundings. Open your eyes gently, taking a moment to notice how you feel, and express gratitude for the time you spent caring for your mind and body. This closing ritual can help transition you back to your day with a sense of calm and mindfulness.
6 ways to deepen your meditation practice using the breath
Deepening the connection with your breath, through breath meditation or different breathing exercises, can enhance mindfulness and promote inner peace. Explore these additional tips and techniques to discover what works best for you.
1. Incorporate the 4–7–8 technique
This specific breathing pattern is designed to reduce anxiety and promote relaxation. By inhaling through your nose for four seconds, holding your breath for seven seconds, and exhaling through your mouth for eight seconds, you help to engage your parasympathetic nervous system, your relaxation and digestion system, which can help calm the body and mind. This breathing technique can be particularly beneficial before sleep or for stress relief.
💙 Explore different guided breathing exercises in the Mindful Tools section of the Calm app.
2. Experiment with counting breaths
Counting each exhale up to a certain number before starting back at one can help you maintain focus on your breath and prevent your mind from wandering. This breathing exercise can aid in concentration and help you build mental resilience. Start by counting to four and gradually increase the number as you become more comfortable with the meditation technique.
💙 Try Counting the Breaths during this session of the Daily Trip to help break the cycle of stress.
3. Set a regular schedule
By meditating at the same time every day, you create a habit that integrates mindfulness into your daily routine. Over time, this regularity can help condition your mind and body to enter a state of relaxation more easily. Try early morning or before bed, or choose another time that fits your schedule and stick to it.
💙 Increase your time as you become more comfortable with meditation with Calm’s collection of Timed Meditations.
4. Join a meditation group
Practicing meditation techniques with a group can help you focus more deeply and maintain motivation. Many find that meditating with others also provides a sense of community and support. Look for local meditation groups or online sessions that focus on breath meditation.
5. Use guided meditations
Guided meditations can provide structure and variation to your practice, and also help you discover new techniques and deepen your understanding of meditation.
💙 If you’re short on time, try the Quick and Easy section of the app, filled with many different types of breathing meditations you can do on the go.
6. Integrate mindfulness into daily activities
Breath meditation doesn’t have to be limited to a specific time or place. Try bringing mindfulness to your breath during everyday activities, such as when you’re walking, washing dishes, or even during work breaks. This practice of constant awareness can significantly deepen your connection to the present moment and enhance the benefits of your meditation practice.
💙 SOS Breath Work with Chibs Okereke will help you use your breath to relieve stress quickly.
Breath meditation FAQs
What is the 4–7–8 breathing technique?
The 4–7–8 breathing technique is a breathing exercise based on an ancient yoga practice called pranayama. This technique can help you reduce anxiety, fall asleep faster, and find stress relief more effectively.
It’s a simple practice that involves three steps:
Inhaling through the nose for four seconds
Holding the breath for seven seconds
Exhaling slowly through the mouth for eight seconds
Repeat the pattern four times. The 4–7–8 technique works by engaging the body's relaxation response, slowing the heart rate, and promoting a state of calm. It can be practiced at any time of the day, especially in stressful situations or as part of your bedtime routine to improve sleep quality.
What are the four stages of breathing meditation?
Breathing meditation can be divided into four progressive stages, each with a focus and purpose, to help deepen your meditation experience.
Preparation: Find a comfortable and quiet place to sit or lie down, close your eyes, and begin to notice your natural breathing pattern without making any effort to change it. This helps prepare your body and mind for deeper meditation.
Concentration: Focus more intently on your breath, observing the sensation of air moving in and out of your nostrils or the rise and fall of your chest or abdomen. This can help improve your concentration and keep your mind from wandering.
Deepening: You could try counting your breaths, or visualizing your breath moving through your body to help deepen your meditation and make your practice more effective. Become absorbed in your breathing exercises to help enhance relaxation and a sense of inner peace.
Integration: Take the mindfulness you achieve during breath meditation into your daily life. Maintaining an awareness of your breath as you perform daily tasks can help you stay present, calm, and focused regardless of your surroundings or activities.
What is the difference between breath meditation and sound meditation?
Breath meditation and sound meditation are two distinct techniques used to achieve mindfulness and relaxation. Breath meditation centers on your natural breathing pattern as a tool to anchor the mind in the present moment.
Sound meditation, on the other hand, involves focusing on external sounds. These can be natural sounds in the environment, such as birds chirping or rain falling, or specific sounds like gongs, singing bowls, or guided voice instructions. These sounds are used to help focus the mind, helping to block out distracting thoughts and promote a state of deep relaxation. Sound meditation can be particularly useful for those who find it challenging to focus on their breath or prefer a more sensory approach to mindfulness.
What is breathing meditation called?
Breathing meditation is referred to by several names, including "mindful breathing," "breath awareness meditation," or in yoga, "pranayama." Whichever term is used, the core practice is in using the breath as a focal point to cultivate mindfulness and achieve relaxation. This exercise forms the foundation of many meditation traditions, and can be simple and effective in improving concentration, relieving stress, and enhancing overall wellbeing.
Calm your mind. Change your life.
Mental health is hard. Getting support doesn't have to be. The Calm app puts the tools to feel better in your back pocket, with personalized content to manage stress and anxiety, get better sleep, and feel more present in your life.
Images: Getty
