Breathwork vs. Meditation: What’s the Difference and When to Use Each

In the world of mindfulness and mental well-being, two practices often come up: breathwork and meditation. While they’re frequently mentioned together—and sometimes even used interchangeably—they’re not the same. In fact, each has its own unique approach, purpose, and impact on the brain and body.

Knowing when to use breathwork and when to lean into meditation can help you get the most out of both practices. Whether you’re looking to calm your nerves, boost your energy, or cultivate long-term inner stability, understanding the difference is key.

What Is Breathwork?

Breathwork refers to intentional, controlled breathing techniques designed to influence your mental, emotional, or physical state. It’s active and often rhythmic—sometimes fast and energizing, sometimes slow and calming.

Popular forms include:

Box breathing (inhale-hold-exhale-hold in equal counts)

4-7-8 breathing (inhale for 4, hold for 7, exhale for 8)

Wim Hof Method (deep rhythmic breathing followed by breath retention)

Alternate nostril breathing (used in yogic practices)

Breathwork works quickly. Within a few minutes, it can lower your heart rate, reduce cortisol, or even bring about altered states of consciousness. It’s especially helpful when you’re feeling overwhelmed or stuck in a loop of anxious thoughts.

What Is Meditation?

Meditation, on the other hand, is more about cultivating awareness. It usually involves observing your breath, thoughts, or body without trying to change anything. It’s a still, receptive practice that encourages you to notice what’s happening in the moment.

Common meditation styles include:

Mindfulness meditation

Loving-kindness (metta) meditation

Body scan meditation

Transcendental meditation

Unlike breathwork, which often seeks a state change, meditation is about acceptance and presence. It doesn’t aim to fix or shift your emotions in the moment, but rather builds long-term mental stability, attention, and emotional regulation.

The Neuroscience Behind Each Practice

Both breathwork and meditation affect the brain—but in different ways.

Breathwork can rapidly influence the autonomic nervous system, shifting you from “fight or flight” into “rest and digest” mode. It activates the vagus nerve, reduces sympathetic nervous system dominance, and stabilizes your heart rate variability. Breathwork has also been linked to the release of endorphins and increases in oxygenation of the brain.

Meditation, meanwhile, strengthens the prefrontal cortex (attention and decision-making), reduces activity in the amygdala (fear and stress response), and supports the default mode network—helping you manage thoughts and emotions more mindfully. Long-term meditators show increased gray matter density in areas related to learning, memory, and self-awareness.

When to Use Breathwork

Use breathwork when you need:

Immediate stress relief

A quick energy reset

Help calming down before sleep

To prepare for meditation or focus-intensive work

To release emotional tension stored in the body

Breathwork is especially effective in the short term, and can act as a bridge into deeper mindfulness practices.

When to Use Meditation

Use meditation when your goal is:

Long-term emotional regulation

Deepening self-awareness

Building resilience to stress over time

Developing focus and concentration

Cultivating compassion, patience, and acceptance

Meditation is a slow build—its power comes from consistency, not intensity. But over time, the changes it brings are profound and lasting.

Can You Combine Both?

Absolutely. Many people use breathwork to prepare for meditation, especially if the mind feels scattered or the body tense. A few minutes of controlled breathing can calm the nervous system and help you settle into stillness.

Think of breathwork as the warm-up and meditation as the workout. Together, they form a powerful practice for mental, physical, and emotional well-being.

Final Thought

Breathwork and meditation aren’t in competition—they’re companions. One offers rapid state shifts, the other slow, sustainable transformation. Learning when and how to use each can help you navigate anxiety, burnout, distraction, and emotional overload with greater clarity and control.

So, next time you feel off-center, ask yourself: do I need to shift—or simply sit? Your breath knows the answer.