5 Simple Yet Profound Breath Meditations for Finding Inner Peace 

Have you been feeling stressed and anxious lately? The good news is that you already have a powerful tool for finding inner peace under your nose—your breath. Breath meditations are simple yet profound practices that help quiet your mind and calm your body. By focusing on your inhales and exhales, breath meditations provide an anchor for your awareness and a refuge from stressful thoughts.  

Take a Deep Breath: A Simple Mindfulness Breath Meditation  

Sit comfortably, close your eyes, and focus on your breath. Breathe naturally and notice the flow of your inhales and exhales. Pay attention to the sensation of the breath moving in and out. If your attention wanders, gently bring it back to your breath.  

Start by focusing on the inhale. Notice the breath comes in through your nose and fills your lungs. Pay attention to the slight pause between inhaling and exhaling. Then, notice the exhale, following the breath from your lungs through your nose or mouth.  

As you continue this meditation, notice the subtleties of each inhale and exhale. Observe the temperature and texture of the breath. Notice any pauses between the inhale and exhale. Your breath may become smoother and slower, but there’s no need to control it consciously.  

Thoughts will arise, and that’s OK – notice them and gently bring your focus back to your breath. Don’t judge yourself if you find it challenging; mindfulness takes practice. Even beginning with just 5-10 minutes a day of this simple breath meditation can help reduce stress and increase awareness and inner calm.  

Breath meditations emphasize using the breath as an anchor to the present moment. Focusing on the inhale and exhale helps quiet the mind and increases clarity and calmness. Make breath meditation a habit, and you’ll experience profound mental and physical benefits.  

Breathe Easy: A Soothing 4-7-8 Breathing Exercise for Relaxation  

Breath meditation is one of the simplest yet most profound ways to find inner peace. The 4-7-8 breathing technique is a soothing exercise you can use anytime to relax your body and calm your mind.  

Breathe Easy: A Soothing 4-7-8 Breathing Exercise for Relaxation  

This powerful breath meditation involves inhaling for 4 seconds, holding your breath for 7 seconds, and exhaling for 8 seconds. The extended exhalation helps activate your body’s relaxation response, slowing your heart rate and calming feelings of stress or anxiety.  

To practice the 4-7-8 breath meditation:  

  • Find a comfortable seated position, close your eyes, and place one hand on your belly.  
  • Inhale slowly through your nose for 4 seconds, feeling your belly expand.  
  • Hold your breath for 7 seconds.  
  • Exhale through your mouth for 8 seconds, making a “whoosh” sound as you release your breath.  
  • Repeat the cycle for several minutes.  

Regularly practising this profound yet simple breath meditation allows you to tap into a sense of inner peace and calm whenever needed. The 4-7-8 technique helps regulate the hormone cortisol, which controls your stress levels, leaving you feeling deeply relaxed and rejuvenated.  

Give this soothing breath meditation a try. All you need is a few minutes and your breath. Discover for yourself the power of breathing quickly.  

Just Breathe: A Breath Counting Meditation for Beginners  

Breath-counting meditation is one of the simplest ways to start a meditation practice. All you need is your breath and the ability to count. Start by finding a quiet, distraction-free place to sit comfortably. Close your eyes and turn your focus inward.  

Begin by inhaling slowly through your nose, feeling the breath move into your abdomen. Exhale through your mouth, emptying your lungs fully. Do this a few times to establish a steady, rhythmic breath.  

Once you’ve settled into a comfortable breathing rhythm, start counting. Inhale, and count “one” in your mind. Exhale and count “two.” Inhale and count “three.” Continue counting breaths up to 10. If you lose count, start over at one. The key is not how high you can count but bringing your focus back to your breath each time your attention wanders.  

When you reach 10, start the cycle over, beginning with inhaling and counting “one” again. Continue this for 3 to 5 minutes. Notice how your breathing becomes more relaxed and rhythmic over time. Appreciate each inhale and exhale. If your mind wanders, gently bring your focus back to your breath and the counting.  

With regular practice of breath counting meditation, you’ll find an inner calm and clarity emerging. Your ability to focus will strengthen. Start with a few minutes daily and slowly increase as you feel comfortable. Keep at it and make it a habit—you’ll reap the benefits for years.  

The Power of Breath: Alternate Nostril Breathing for Balance  

Alternate nostril breathing is a simple yet profoundly calming meditation. You can achieve a balanced, meditative state by consciously controlling your breath and flowing it through one nostril at a time.  

Sit comfortably, close your eyes, and rest your hands on your knees. Use your right thumb to gently close your right nostril. Inhale slowly through your left nostril. At the end of your inhalation, close your left nostril with your ring finger and release your thumb, exhaling through your right nostril.  

This completes one round. Start with 5 to 10 rounds, building up as you practice. As you breathe, focus your awareness on the flow of air moving in and out. Notice the sensations in your nostrils, sinuses and chest. With each round, feel your body and mind becoming more relaxed and still.  

Alternate nostril breathing brings balance to both sides of the brain and body. According to yogic teachings, the left nostril is connected to the right side of the brain, stimulating logical and analytical thinking, while the right nostril stimulates the left creative side of the brain. You activate both sides equally by alternating nostrils, promoting a balanced, meditative state.  

Scientific studies confirm the benefits of alternate nostril breathing. It lowers blood pressure and heart rate, decreases anxiety and stress hormones like cortisol, and increases parasympathetic activity, which relaxes the body. Practising a few rounds of alternate nostril breathing is an easy way to find your inner stillness and balance amid the busyness of everyday life.  

This simple yet powerful breath meditation requires no equipment or expertise. All you need is your breath flowing through your nostrils to find profound inner peace and balance. Try it and experience the calming, centring effects of alternate nostril breathing for yourself.  

Breath of Life: A Pranayama Breathwork Practice for Vitality  

The breath is the source of life, the bridge between our inner and outer worlds. Controlling and focusing your breathing can profoundly affect your health and well-being.  

Breath of Life: A Pranayama Breathwork Practice for Vitality  

This simple pranayama, or yogic breath control exercise, revitalizes your body and mind. Find a comfortable seated position, close your eyes, and begin to deepen your inhales and exhales. Breathe through your nose and out through your mouth, focusing your awareness on the flow of breath moving in and out.  

As you breathe in, fill your lower abdomen, lower ribs, chest, and shoulders. Hold the inhale for a few seconds. As you exhale through your mouth, release your breath from the top down, emptying your shoulders, chest, ribs and abdomen. Repeat for several minutes, synchronizing movement with breath.  

With each inhale, visualize drawing in vital life energy. With each exhale, release any tension, stress or negativity. This full yogic breath helps oxygenate your blood, tones your abdominal organs, and calms your nervous system. Practice daily for increased energy, reduced stress, and overall health and well-being.  

Breathing is living, and living is breathing. Make the breath of life the anchor to your inner stillness. This simple yet profound pranayama meditation requires only your breath but offers the possibility of transformed vitality and peace.  


Have more questions about breath meditations? Here are some common ones:  

  • How long should I meditate for? As a beginner, start with just 5 to 10 minutes a day of breath meditation and work your way up as you get more comfortable. Even short periods can be profoundly calming.  
  • When is the best time to meditate? The ideal time is when you can have a few minutes of peace without distractions. For many, first thing in the morning or last thing at night works well. But any time you can focus on your breath can provide benefits.  
  • Where should I meditate? Find a spot free of noises and interruptions. You can sit on the floor, in a chair, or on a meditation cushion. Ensure you have good posture to keep your spine straight but not rigid.  
  • Can I meditate lying down? Lying down during meditation can make it easy to fall asleep, so there are better positions than this, especially for beginners. If you lie down, place a pillow under your knees and keep your back straight. Remaining still while focused on the breath is the key.  
  • What if I can’t stay focused? Don’t worry; it’s normal for your mind to wander during meditation. Gently bring your focus back to your breath each time you realize your attention has drifted. With regular practice, your ability to stay focused will improve.  
  • Do I need any special equipment? The only equipment you need is your breath. Some people use meditation cushions, blankets, timers or calming music to enhance their practice. But at its core, breath meditation requires nothing more than your mind, body and breath.  

Keep breathing and keep practising. The more you make breath meditations a habit, the more benefits you’ll experience. Let me know if you have any other questions!  


So there you have five simple yet profound breath meditations for finding your inner peace. When your mind is racing, and your thoughts feel out of control, returning to your breath can help centre you in the present moment. Make a habit of practising one of these breath meditations daily, even for a few minutes. Over time, you’ll get better at it and find yourself slipping into a meditative state more easily. Your breath is always with you, your faithful companion, ready to guide you to a place of calm and tranquillity. All you have to do is consciously connect with it. Give these breath meditations a try and experience the power of your breath to quiet your mind and nourish your soul. Your journey to inner peace begins with a single breath.  

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