Breathwork vs meditation: which is better for stress relief?
- Tania Herold
- Sep 26
- 3 min read
Updated: Oct 3
Meditation has been the go-to tool for calming the mind for decades. But for many, sitting still and observing thoughts feels almost impossible, especially when stress is running high. Breathwork is emerging as an alternative ~ or a complement ~ that actively shifts the nervous system.
So which is better for stress relief: meditation or breathwork?
Similarities between breathwork and meditation
Both practices are about creating space between stimulus and reaction. They encourage awareness, slow down racing thoughts, and support nervous system balance. Regular practice of either has been linked to lower stress, improved focus, and better emotional regulation.
Differences between breathwork and meditation
breathwork ~ an active regulation tool
Breathwork uses intentional breathing patterns to create physiological change. Within minutes, it can lower heart rate, increase heart rate variability, and shift the body from fight-or-flight into rest-and-digest.
meditation ~ a practice of observation
Meditation typically involves watching thoughts and sensations without judgment. Over time, this builds mindfulness and resilience, but it often takes weeks or months of regular practice to feel the full benefits.
Put simply: breathwork is doing, meditation is being.
What science says
Meditation has decades of research behind it. A meta-analysis in JAMA Internal Medicine (2014) found that mindfulness meditation programs significantly reduced stress, anxiety, and depression.
Breathwork research is newer but growing fast. A 2023 study published in Cell Reports Medicine compared daily breathwork with mindfulness meditation. The result: participants who practiced controlled breathing for just 5 minutes a day showed greater reductions in anxiety and improvements in mood than those who meditated.
Both practices work. The difference lies in speed and accessibility.
Which is better for stress relief?
The best choice depends on you:
If you want fast results during an anxious moment, breathwork often works quicker.
If you want long-term resilience and a broader awareness of thoughts and emotions, meditation is deeply valuable.
Many people benefit most from combining the two ~ using breathwork for immediate calm and meditation for ongoing mental clarity.
The speed of impact
One of the clearest benefits of breathwork is the speed of its impact. Unlike meditation, which often requires weeks of consistent practice before changes are noticeable, breathwork shifts your state almost immediately. Within just a few minutes of intentional breathing, your body begins to register safety signals. Heart rate steadies, blood pressure lowers, and stress hormones start to decline. You may feel your shoulders drop, your chest open, and your mind slow down. These physical cues send feedback to the brain that the “threat” has passed, interrupting the stress loop in real time.
This immediacy makes breathwork especially useful in everyday situations where you need fast relief. Think of the moments before a big presentation, during a tense conversation, or when you’re trying to get back to sleep at 2 a.m. Rather than waiting for calm to arrive naturally, you can create it through a few rounds of structured breathing. It’s portable, discreet, and always available—no app, equipment, or quiet room required.
That’s not to say meditation doesn’t offer profound benefits. Its strength lies in cultivating resilience over the long term, helping you respond with steadiness rather than reactivity. But when stress is acute and your nervous system feels hijacked, breathwork gives you a direct line back to balance. By practicing even a few minutes a day, you train your body to access this calm more easily, so when the pressure hits, the pathway is already familiar. In short: breathwork is your go-to tool for fast results.
How to choose what’s right for you
Start small. Try a 5-minute box breathing practice one day, and a short guided meditation the next. Notice how each affects your body and mood. From there, you can build a personal toolkit for stress relief that fits your lifestyle.
Breathwork and meditation aren’t competing rivals ~ they’re complementary tools. One brings calm in the moment, the other builds steadiness over time. Together, they offer a powerful way to navigate stress in today’s world.
Curious to try both ?
Book a breathwork session with me and learn how to integrate breathing and mindfulness into your daily routine.
Is breathwork better than meditation for anxiety ?
Breathwork often works faster for calming acute anxiety, while meditation supports long-term resilience.
Can I combine breathwork and meditation ?
Yes. Many people start a meditation session with a few minutes of breathwork to quiet the mind before sitting.
Which is easier to start with, breathwork or meditation ?
Breathwork is often easier for beginners because the structure gives your mind something to focus on, rather than sitting in silence.
How much time do I need each day ?
Even 5 minutes of either practice can make a noticeable difference. Longer sessions build deeper benefits.
