What if your breathing is making meditation harder instead of easier? Many people assume that breathing comes naturally during meditation, but the truth is how you breathe can make a big difference. If you’re not sure how to breathe while meditating, or you’ve been feeling tense or distracted during your sessions, small breathing mistakes might be the reason.
In this post, you’ll learn how to breathe properly while meditating and discover 7 common breathing mistakes that people often make along with practical tips to fix each one and improve your practice.
Mistake #1 – Forcing the Breath Instead of Letting it Flow
It’s natural to want to “do” the breath right during meditation, but trying too hard often backfires. One of the most common mistakes is forcing the breath instead of simply observing it.
When you force the breath by making it deeper, slower, or more controlled than it naturally wants to be, it can create tension in your chest, shoulders, or jaw. This tension makes it harder to relax, which is the opposite of what meditation is meant to do. You might even find yourself focusing more on managing your breath than actually meditating.
The goal isn’t to control the breath, but to become aware of it. In most meditation styles, the breath should feel natural and effortless. When you sit down to meditate, try noticing your breath just as it is, without changing it. Feel the air moving in and out of your nose. Notice the rise and fall of your belly or chest. Simply observe.
If your breath feels tense or shallow at first, that’s okay. With time, your breathing will often settle into a smoother rhythm on its own. Once you’re more comfortable, you can gently encourage deeper breathing, but always from a place of ease, not force.
Quick Tip: When in doubt, imagine you’re watching someone else breathe. You’re not trying to control them, just paying attention.
Mistake #2 – Shallow Chest Breathing
Many people breathe into their chest without even realizing it. But shallow chest breathing can actually make meditation more difficult.
When you breathe into your chest, the breath stays high and short. This kind of breathing is often linked to stress or anxiety because it signals to your body that something might be wrong. You may feel restless, distracted, or even more anxious while trying to meditate.
The better way to breathe is with your diaphragm – This is called belly breathing. It allows more air into your lungs and helps your nervous system calm down. When you breathe into your belly, your body gets the message that it’s safe to relax.
How to tell if you’re chest breathing:
Place one hand on your chest and the other on your belly. Take a few normal breaths. If your chest rises more than your belly, you’re likely breathing shallowly.
How to fix it:
Start by gently guiding the breath lower into your belly. You don’t need to force it. Just imagine the air reaching down into your lower lungs. As you breathe in, let your belly rise. As you breathe out, let it fall. Keep your chest as still as possible.
You can even practice this lying down before your meditation, so it becomes more natural. Over time, belly breathing will feel easier and more automatic.
Mistake #3 – Holding the Breath Unconsciously
Some people hold their breath without realizing it, especially when they’re trying hard to focus or stay still during meditation.
Breath-holding often happens when you’re deep in thought, concentrating too hard, or trying to “do” meditation perfectly. But this habit can create tension in the body and make you feel uncomfortable or anxious. It also interrupts the natural flow of breathing, which is meant to be smooth and steady.
When the breath stops, even for a few seconds, the body can tighten up. You may feel pressure in your chest, tension in your neck, or a sense of unease, all of which can pull you out of the meditative state.
How to fix it:
Start by gently checking in with your breath every now and then during your meditation. Ask yourself: Am I still breathing? Is my breath flowing smoothly?
To stay connected to your breath, try using soft mental notes like “in” as you breathe in and “out” as you breathe out. This simple habit helps keep your attention on the breath and reminds your body to keep it moving.
Another helpful tip is to follow the full cycle of the breath, from the start of the inhale to the end of the exhale. This can create a steady rhythm and reduce the chances of accidentally holding your breath.
Liking what you’ve learned so far? Explore more breathing techniques and deepen your practice.
Mistake #4 – Breathing Too Fast
Fast breathing is often a sign that your body is tense or your mind is racing. This can make it harder to settle into meditation.
When your breath is quick and short, your body stays in a more alert or stressed state. It may feel like you can’t relax or focus no matter how hard you try. Even if you’re sitting still, fast breathing keeps your nervous system active, making it harder to go deeper in your practice.
This type of breathing can happen without you noticing. It’s common when you’re feeling anxious, distracted, or trying to rush through your session.
How to fix it:
The first step is to become aware of your breath speed. Ask yourself: Does my breath feel calm, or is it quick and choppy?
If it feels rushed, gently slow it down. A simple way to do this is to count while you breathe. Try inhaling for a count of 4 and exhaling for a count of 6. The longer exhale helps signal your body to relax.
You can adjust the count to what feels natural, but always aim for a slow, steady rhythm. There’s no need to force deep breaths, just focus on making them slower and smoother.
Mistake #5 – Breathing Through the Mouth
Breathing through the mouth during meditation may feel easier at times, but it can actually make it harder to relax fully.
Mouth breathing tends to be faster and less controlled. It can also dry out your throat, make your chest feel tight, and activate the body’s stress response. Over time, it may leave you feeling more restless or uncomfortable during your practice.
In contrast, breathing through the nose is smoother, quieter, and more calming. It warms and filters the air before it reaches your lungs and helps your nervous system settle down.
How to fix it:
Try to breathe gently through your nose during your entire meditation session. If you notice that your mouth is open, simply close it and return your focus to the breath coming in and out of your nostrils.
At first, this might feel strange, especially if you’re used to mouth breathing. But with a little practice, nose breathing will start to feel more natural and grounding.
Quick Tip: If you’re having trouble breathing through your nose because of congestion or allergies, it’s okay to breathe through your mouth temporarily. But once you’re able, return to nose breathing for the best results.
Mistake #6 – Not Paying Attention to the Breath at All
The breath is often used as a tool to anchor your mind during meditation. But some people sit down to meditate and forget to stay connected to it.
When you don’t pay attention to your breath, your mind is more likely to wander. You might start thinking about your to-do list, a conversation you had earlier, or random thoughts that pop up. Without something steady to focus on, it’s easy to drift away from the present moment.
The breath is helpful because it’s always with you, and it gives your mind something gentle and steady to rest on. Even just a light awareness of your breathing can bring you back into your body and calm your thoughts.
How to fix it:
Choose a simple way to stay connected to your breath. You can:
- Focus on the feeling of air entering and leaving your nose.
- Notice your belly rising and falling.
- Use a soft mental note like “in” and “out” with each breath.
Don’t worry if your mind wanders, that’s normal. The key is to gently bring your attention back to your breath whenever you notice you’ve drifted. Each time you do this, you’re strengthening your focus and building your meditation skill.
Mistake #7 – Overthinking or Judging Your Breathing
It’s easy to fall into the trap of overthinking your breath, especially when you’re trying to “get it right” during meditation.
You might wonder: Am I breathing too fast? Too slow? Is this deep enough? Why doesn’t it feel peaceful yet? These thoughts can lead to frustration and self-judgment, taking you away from the experience itself.
When you constantly judge your breathing, you’re no longer observing it, you’re analyzing it. This creates mental tension and makes it harder to relax. Meditation is not about doing the breath “perfectly”; it’s about noticing what’s happening without trying to fix everything.
How to fix it:
Remind yourself that there’s no “perfect” way to breathe. Everyone’s breath is a little different, and it can change from day to day. Instead of trying to control it or make it feel a certain way, allow the breath to be just as it is.
Be kind to yourself when you notice judging thoughts. Gently return your attention to the feeling of breathing, and let go of the urge to evaluate it. The more you practice this, the easier it becomes to stay present.
Quick Tip: Think of yourself as a quiet observer, watching your breath with curiosity, not criticism.
Final Thoughts
Learning how to breathe while meditating may sound simple, but it makes a big difference in how calm, focused, and present you feel during your practice.
By avoiding common breathing mistakes, like forcing the breath, chest breathing, or overthinking, you give your body and mind the space to relax naturally. With gentle awareness and a little patience, your breath can become a steady anchor that helps you feel grounded, centered, and at ease.
As you continue your meditation journey, remember: you don’t need to breathe perfectly, you just need to breathe with awareness.
Enjoyed the post? Check out these breathwork programs to deepen your skills and support your journey.
