15 Breathing Meditation Techniques (And Which Ones Actually Work For Beginners)
One of my meditation students came to me recently and asked what the best breathing meditation technique is. They had heard that breathing meditation can reduce stress and anxiety and wanted to see if it would work for them.
“That depends”, I said, because what is right for one person might not be right for another. While one person might find a certain technique easy and relaxing, another might find it uncomfortable or might struggle to focus when breathing in a certain way. Heck with some techniques, like Kapalbhati, you might even end-up lightheaded and dizzy!
That’s why it’s best to try a few different techniques to find the best ones for you.
Below, you can find 15 different options. Hey don’t sweat, you don’t have to try them all!
Which Breathing Meditation Technique Is Best?
There’s no single “best” breathing meditation technique — and choosing the wrong one for your current mental state can actually make meditation feel harder instead of easier. That’s why professional guidance is so beneficial, for helping you find the best method for you.
If you’re completely new to breathing meditation, I usually suggest starting with:
- Abdominal breathing
- Equal breathing
- Anapanasati
These are gentle, safe, and easy to learn before trying more advanced techniques.
1. Anapanasati Meditation
Anapanasati is a traditional Buddhist breathing meditation that builds mindfulness and deepens self-awareness.
Sit comfortably with good posture—spine straight but relaxed.
Observe your breath as it naturally moves through your nose, lungs, and diaphragm.
If your mind wanders, gently bring your focus back to your breath.
Notice any insights, especially those about about impermanence (anicca), dissatisfaction (dukkha), and non-self (anattā). (You can also practice without the spiritual aspects).
2. Stillness Breathing
I use this with my students who want to “Pause”, to feel stillness and to silence internal noise.
Sit comfortably and focus on your breath moving through your nostrils.
Observe the stillness between inhalation and exhalation. This is the key. You’re not focusing on the breath, you’re focusing on the pause.
3. Nadi Shodhana (Alternate Nostril Breathing)
A yogic breathing technique for balance and relaxation.
Sit upright. Close your right nostril with your thumb, inhale through the left.
Switch nostrils and exhale through the right.
Repeat for 108 breaths.
Theres been a good deal of research on this technique, which shosws that it helps reduce stress and blood pressure (Medical Science Monitor, Basic Research).
4. Abdominal Breathing
A simple breathwork method that improves lung function.
Place one hand on your chest and the other on your stomach.
Breathe deeply, feeling your stomach expand.
Exhale slowly, noticing relaxation spread through your body.
This can help with improving oxygen circulation and calming the nervous system.
5. Equal Breathing
Balances the nervous system with controlled breath timing.
Inhale through your nose for four counts.
Exhale through your nose for four count
Important: Some of my students have found it uncomfortable holding the breath for counts of four. In that case, feel free to adjust the count to whatever is comfortable for you but keep the count the same for the inhales as for the exhales.
6. Box Breathing (Square Breathing)
A structured breathwork technique used for stress relief.
Inhale for four counts.
Hold for four counts.
Exhale for four counts.
Hold for four counts again.
This technique is used by Navy SEALs to maintain calm in high-stress situations. But again, some of my students have found that they needed to change the four counts to counts of three, which is fine.
7. 4-7-8 Breathing
A popular breath technique for anxiety relief and better sleep.
Place your tongue at the back of your teeth.
Inhale for four counts.
Hold for seven counts.
Exhale for eight counts with a “whoosh” sound.
Endorsed by Dr. Andrew Weil for stress reduction.
8. 7/11 Breathing
A breathwork technique used in martial arts.
Inhale for seven counts.
Exhale for eleven counts.
Repeat for a few minutes.
Research suggests that longer exhales activate the parasympathetic nervous system, reducing stress.
9. Buddhist Nine Round Breathing
A purification technique used in Tibetan Buddhism. This uses visualization to remove what Buddhists call “Impurities”.
Visualize three energy channels within your body.
Breathe in white light through alternating nostrils.
Exhale negativity as dark smoke.
Repeat for three rounds, purifying anger, attachment, and ignorance.
10. Pranayama (Yogic Breathing)
Breathing techniques form a core part of yoga, supporting focus and energy.
Exhale during forward bends and twists.
Inhale during backbends.
Maintain breath awareness throughout your practice.
11. Breath of Fire (Kapalbhati)
A dynamic yoga breathing method for energy and detoxification.
Exhale forcefully through your nose.
Let your inhale come naturally.
Increase speed gradually, stopping if you feel dizzy.
Studies show that this method boosts metabolism, which helps with weight loss.
12. Lion’s Breath
A fun and energizing breathwork technique.
Inhale deeply through your nose.
Exhale with your tongue out, making a “ha” sound.
Stimulates circulation and releases tension.
13. Ujjayi Breath (Ocean Breath)
A common yogic breathing technique for relaxation.
Inhale deeply through your nose, slightly constricting your throat.
Exhale slowly, making a soft ocean-like sound.
Used in yoga to maintain steady energy.
14. Bellows Breath (Bhastrika)
A powerful breath technique for boosting alertness.
Inhale deeply through your nose.
Exhale forcefully, making a “Ha” sound.
Repeat several times.
Perfect for morning energy boosts.
Mistakes To Avoid
Here are some of the biggest mistakes I’ve seen people make before taking lessons with me:
- Using energizing techniques before bed
- Picking advanced techniques when youre not ready for them
- Controlling the breath too tightly
- Forcing yourself to breathe too slowly (newsflash: you still need to breathe!)
Benefits of Breathing Meditation
Through my own lessons I’ve seen how beneficial breathing meditaton can be. And science of course backs this up. Some of the benefits of breathing meditation are:
Easy and beginner-friendly.
Helps regulate heart rate and blood pressure.
Reduces stress, anxiety, and depression.
Improves focus, productivity, and mental clarity.
Supports better sleep quality.
Enhances overall well-being and longevity.
Within a few minutes of slow nasal breathing, many students report their shoulders dropping, their jaw unclenching, and their thoughts feeling less urgent — like the mental noise has been turned down a notch.
Breathwork is a powerful tool for transforming your mind and body. Start small—choose one technique and practice it daily.
If you’ve tried breathing meditation but still feel restless, tense, or unsure whether you’re doing it correctly, that’s exactly what I help people fix in private sessions.
Why Proper Breathing Matters in Meditation
Thich Nhat Hanh once said, “Feelings come and go like clouds in a windy sky. Conscious breathing is my anchor.” But learning to use the breath as an anchor isn’t always intuitive — especially when emotions are intense or the mind feels chaotic.
Your breath is always with you, ready to calm and center your mind. Mastering breathwork will deepen your meditation practice and bring peace to your daily life.
Work With Me
Many beginners struggle not because breathing meditation doesn’t work — but because applying the right technique at the right time is subtle.
If you’re unsure what’s actually right for you, that’s exactly what private guidance is for.
Paul Harrison is a meditation teacher with 25 years of experience and a deep passion for helping others. Known for his empathy and authentic approach, he’s dedicated to guiding individuals and teams toward mindfulness, clarity, and well-being.
