Breathwork vs. Meditation: Which Reduces Stress More Effectively?

When people think about stress management, meditation often comes to mind first. It's well-researched and widely recommended. But what if there's an even more effective tool—one that takes just five minutes a day?

Research suggests that breathwork may outperform meditation for quickly improving mood and reducing stress.

The Study

Scientists compared breathwork directly against mindfulness meditation00474-8). Participants were assigned to one of four five-minute daily practices:

1. Cyclic sighing - A breathing technique with long exhales
2. Box breathing - Equal inhale-hold-exhale-hold cycles
3. Cyclic hyperventilation - Rapid breathing with breath holds
4. Mindfulness meditation - Passive attention to the breath

All groups practiced for five minutes daily over multiple weeks.

The Results

Every group improved their mental state. This confirms that both breathwork and meditation provide real benefits—neither is useless.

But breathwork—especially cyclic sighing—was significantly more effective at boosting positive emotions and reducing physiological arousal.

Those who practiced cyclic sighing experienced greater increases in positive mood and showed reduced respiratory rate, indicating a more relaxed physiological state.

Over time, the benefits compounded. The more consistently people practiced breathwork, the more their mood improved and stress markers decreased.

Why Breathwork Works

Several mechanisms explain why controlling your breath affects your mental state:

Vagus nerve activation. Breath control directly engages the vagus nerve, which shifts your nervous system out of fight-or-flight mode and into rest-and-digest mode. Long exhales are particularly effective at this.

Interoception enhancement. Breathwork improves your awareness of internal signals like heart rate and muscle tension. This gives you more control over your stress responses.

Direct physiological control. Unlike meditation, which asks you to observe without controlling, breathwork gives you active agency over your physiology. This sense of control itself reduces stress.

Speed of effect. Breathwork can shift your physiological state within minutes—often faster than meditation.

How to Practice Cyclic Sighing

Cyclic sighing was the most effective technique in the research. Here's how to do it:

1. Inhale through your nose until your lungs are partially full
2. Take a second inhale to completely fill your lungs (this "double inhale" maximizes lung inflation)
3. Exhale slowly and completely through your mouth
4. Repeat for 5 minutes

The key is the extended exhale. This is what activates the vagus nerve and triggers relaxation.

Other Effective Breathing Techniques

While cyclic sighing was most effective in this study, other techniques also work:

Box breathing: Inhale for 4 counts, hold for 4 counts, exhale for 4 counts, hold for 4 counts. Repeat. This is popular among military and first responders for acute stress management.

4-7-8 breathing: Inhale for 4 counts, hold for 7 counts, exhale for 8 counts. The extended exhale triggers relaxation.

Physiological sigh: Two quick inhales through the nose followed by a long exhale through the mouth. This can reset your stress response in a single breath cycle.

When to Use Breathwork

Breathwork is particularly valuable in situations where you need quick relief:

Before high-pressure situations. A few minutes of breathwork before a test, competition, or stressful meeting can reduce anxiety and improve performance.

After stressful events. Breathwork helps your nervous system return to baseline after encountering stress.

During breaks. A 5-minute breathing session during a work break can reset your mental state for the next task.

Before sleep. Breathwork can help transition your body from daytime alertness to nighttime rest.

When you feel overwhelmed. Unlike meditation, which requires sustained attention, breathwork gives you something active to do when your mind is racing.

Combining Breathwork and Meditation

This research doesn't mean meditation is worthless. Meditation has its own well-documented benefits for long-term mental clarity, focus, and emotional regulation.

The practical takeaway is that breathwork may be more effective for quick stress relief, while meditation may be better suited for developing longer-term mental skills.

If you're short on time or need fast results, prioritize breathwork. If you have more time and want comprehensive mental training, consider incorporating both.

Practical Implementation

To start a breathwork practice:

Set a daily time. Consistency matters more than duration. Pick a time that works every day—morning, lunch break, or before bed.

Start with 5 minutes. This is the duration used in the research. It's enough to create meaningful effects without requiring significant time.

Use a timer. Set a 5-minute timer so you can focus on breathing rather than checking the clock.

Practice consistently. Benefits compound over time. Daily practice for several weeks produces greater improvements than occasional use.

The Bottom Line

Both breathwork and meditation improve mental health, but research suggests breathwork—particularly cyclic sighing—may be more effective for reducing stress and boosting mood. Five minutes of daily practice can produce meaningful improvements in emotional state and physiological relaxation.

When you need fast stress relief or a quick mental reset, controlled breathing gives you immediate results. Unlike meditation, which asks you to observe, breathwork gives you direct control over your physiological state.

Use the AFT Calculator to track your performance, and remember that managing stress supports the mental clarity and emotional regulation that enable consistent training.