For some people, especially those with asthma or other breathing difficulties, mindfulness meditation can feel challenging because of the heavy focus on the breath. If your physical body puts limits on your breathing, you can still meditate effectively! There are many ways to calm the mind and relax the body.
How Should I Breathe During Meditation?
Our Head of Mindfulness, Tamara Levitt, received a question from an asthmatic user about how to handle breathing exercises. Her advice applies to anyone struggling to focus on their breath:
"How do you breathe in daily life? Breathe just like that. Don't worry about taking deep breaths. This practice involves learning and honoring our limitations. Breathe gently and lovingly and do the best you can."
Are Deep Breaths Required?
No. It is important to remember that specific physical techniques—like counting deep breaths or sitting perfectly upright—are just supports for the practice. Think of them like using a ruler to help you draw a straight line. They can be helpful tools, but they are not requirements.
Alternative Meditations to Try
There is no one right way to meditate. In the beginning, it is important to explore, experiment, and find a technique that works for you.
If breathwork is frustrating, try shifting your focus. We recommend trying the following meditation styles. While they may still briefly reference the breath, they focus primarily on other areas of the mind and body which you may find easier or more interesting:
Body Scan: Tap here to listen
Loving-Kindness: Tap here to listen
Non-Judgment: Tap here to listen
Where to find these alternative meditations manually: You can find all of the meditation styles listed above by opening the Calm app, tapping the Discover tab, selecting the Meditation button, and browsing the Beginners category.
Pro Tip: Try Mindful Movement!
If sitting still and focusing inward on your breathing feels uncomfortable, transferring your focus to physical movement is a fantastic alternative:
Walking Meditations: Practice mindfulness by focusing on the physical sensation of your footsteps instead of your lungs. Search "Walking" in the app or tap here.
Calm Body: Follow along with short, 10-minute gentle stretching and mindful movement video exercises designed to release tension. Tap here to explore.