12 Reasons Controlled Breathing Is the New Meditation

5. Wim Hof Method: controlled intensity and focus

The Wim Hof method combines cycles of rapid, rhythmic inhalations and relaxed exhalations followed by breath holds, often paired with cold exposure and movement. Its breathing phase temporarily raises oxygen levels and alters carbon dioxide balance, producing sensations that many practitioners describe as energizing and clarifying. People use it to boost alertness, support mood, and cultivate tolerance for uncomfortable sensations. The practice can be adapted: shorter rounds and gentler breath cycles make it accessible for people who want benefits without extreme hyperventilation. That said, the method isn’t appropriate for everyone; people with cardiovascular conditions, uncontrolled high blood pressure, or a history of seizures should consult a clinician before trying intensive breath holds. For older adults who want a moderated version, two to three gentle rounds of controlled, slightly deeper breaths with attention to comfort can provide a sense of vigor without risking dizziness. When done safely, this approach trains both physical and mental resilience by combining breath with focused intention and progressive exposure to mild stressors.

6. Sudarshan Kriya: rhythmic breath that soothes the mind

Sudarshan Kriya Yoga (SKY) is a guided sequence of slow, medium, and fast rhythmic breaths designed to move the nervous system through states of activation and release. In research contexts, SKY has produced robust relaxation effects and helped people access deeper meditative states more easily than sitting still and trying to focus. The recent EEG work that showed increased theta rhythms and decreased aperiodic neural signals included rhythmic practices similar to SKY, which helps explain why trainees report calmer minds and smoother entry into meditation. For people who struggle with quiet sitting or intrusive thoughts, rhythmic guided sequences provide structure and momentum that keeps attention engaged. Training typically happens with a certified instructor and includes progressive learning, but simple versions of rhythmic breath cycles can be done alone once taught. If you’re curious, start with brief guided recordings from reputable teachers or programs and approach the practice as a sequence to learn rather than a one-time fix.