12 Reasons Controlled Breathing Is the New Meditation

9. Heart and lungs: measurable health benefits

Beyond calming the mind, controlled breathing creates measurable effects in the heart and lungs. Slow, deep breathing can lower resting heart rate and reduce blood pressure by promoting vascular relaxation and improving oxygen exchange efficiency. Some community and clinical programs pair breath training with lifestyle counseling for people with hypertension or chronic respiratory issues, and many report modest improvements in cardiovascular markers when breathing practice is sustained. For lung function, diaphragmatic breathing encourages fuller inflation of the lower lungs and can improve tidal volumes for people who habitually take shallow breaths. Start with short sessions—three to five minutes twice daily—and track how you feel and any changes in blood pressure readings if you monitor them at home. Always coordinate with your clinician if you have diagnosed heart disease, because breathing can influence circulation and should complement, not replace, medical treatment. Used alongside standard care, breath practice is a gentle, low-cost tool that supports cardiopulmonary health across the lifespan.

10. Breathwork as a bridge to meditation

For many beginners, sitting silently and trying to clear the mind is frustrating. Breathwork provides a practical bridge by offering a concrete focus — the inhale and the exhale — that anchors attention and reduces the drift into rumination. Research indicates rhythmic breathing can prime the brain for meditative states, easing the transition into longer sitting practices. If you want to build a meditation habit, start with five minutes of guided breathwork and then add two minutes of silent sitting, gradually shifting the ratio over weeks. Guided sequences such as Sudarshan Kriya or short box-breathing recordings are especially helpful because they structure attention. The goal is progress, not perfection: even brief, consistent practice builds attentional strength and makes formal meditation more approachable. Treat breathwork as a gateway skill that gives you a dependable seat at the table when you want to go deeper into contemplative practice.