Breathing is a Form of Meditation

There are thousands of forms of meditation and with them come different breathing techniques.

Breathing as is (Peaceful abiding)

Breathing as is is a technique centered around awareness of your breathing as it is. It is a common practice in mindful meditation and is often referred to as the reset breath or the breath that brings you back to the present.

 Sitting or standing feel the weight of your body through your seat or feet on the floor. Straighten your upper body. Soften your gaze and try to gently fixate on a point on the ground in front of you. Connect to the natural cycle of your breath, feeling the rise and fall of your belly. Tune into the breath like a radio signal, sensing each one as a unique at. When your mind wanders, as it will, return to the physical sensation of the breath.

Equal Breathing

This technique will help calm the mind and body, and it is perfect for reducing stress, calming your nerves, and increasing focus, and can be done anywhere and at any time.

Take a slow inhale through your nose for a count of four. Slowly exhale through your nose for a count of four.

Count for Four Breathing

  • Breath in – count one

  • Breath out—count two

  • Breath in—count three

  • Breath out—count four

  • Breath in—count three

  • Breath out—count two

  • Breath in—count one

  • Breath out—count two

  • Repeat

In the realm of meditation, the diverse array of practices is mirrored by the multitude of breathing techniques that accompany them. From the simple yet profound act of breathing as is, which anchors us to the present moment and gently guides us back from distractions, to the soothing rhythm of Equal Breathing, capable of nurturing tranquility and focus wherever we may be. The Count for Four Breathing technique stands as a testament to the power of structured breath, enabling us to harmonize our inner rhythms and find balance within ourselves.

In the grand tapestry of meditation, these breathing techniques are but a few threads, woven together to facilitate mindfulness, reduce stress, and foster a profound connection with our own being. As we navigate the intricate paths of our meditative journeys, these techniques remind us that each breath holds the potential to lead us towards serenity and self-discovery.


Denise Frer, Ed.D., HTCP, CH
Duke University Integrative Health and Wellness Coach

Dr. Denise Frer