Why breathe in through nose and out with mouth in meditation

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It’s more physical than spiritual. When you breathe in, your nose acts like a filter, making the air gentler. Breathing out through your mouth gives you the freedom to control the speed – whether fast or slow. It’s not so much about nose versus mouth but more about the pace of your breath. Slow inhales and exhales trigger both the sympathetic and parasympathetic nervous systems, crucial for relaxation. This method boosts oxygen intake, sharpens focus, and triggers your body’s calming response.

If possible, I recommend starting out with slowly breathing in through your nose, and slowly breathing out with your mouth. Slowly breathing out with your nose is my second favorite.

key Takeaways

  • Nasal inhalation filters and conditions air for relaxation and better absorption.
  • Exhaling through the mouth give you control of how much you want to engage the parasympathetic nervous system.
  • Breathing through the nose and out with the mouth optimizes oxygen absorption and enhances focus.
  • Proper breathing techniques in meditation enhance relaxation, concentration, and emotional release.
  • Tailoring breathwork duration, like equal breathing or 4-4-4 pattern, personalizes and improves meditation effectiveness.

why breathe in through nose and out with mouth FI

When you hear about breathing techniques, like focusing on your breath during meditation, there’s a good reason behind it.

It’s actually more physical than spiritual.

  1. Breathing through your nose slows down the influx of air, giving you more time to feel each breath. This heightened awareness of your breathing can work wonders for your relaxation journey.

  1. By taking it slow, you’re not just prolonging the inhale – you’re also letting oxygen linger longer in your body. This extended stay of oxygen means your body can make the most of it, paving the way for deeper relaxation.

You can even take it a step further.

  1. When you hold your breath briefly before exhaling and release the air slowly, matching or even surpassing your inhalation pace, you’re giving your body even more time to get the most out of every breath.

When you reach the peak of your inhale, try holding your breath for a few seconds… and form an ‘o-shape’ with your mouth to guide the airflow out.

When it comes to exhaling during meditation, it’s less about nose vs mouth as it is about the speed. Exhaling slowly, either way, will engage the parasympathetic nervous system which is the key to relaxation.

If nose breathing is difficult due to a physical condition, no worries. What truly matters is how you control the airflow, whether through your nose or mouth.

Adjusting the shape of your mouth even when you inhale can have similar positive effects, so you can still reap those relaxation rewards.

Once the physical benefits of breathing in through your nose and out with your mouth kicks in, your body will be primed for the journey inward.

Once you’re breathing correctly and have primed your body, that’s when all the deep and spiritual experiences happen.

This is from my blog about Meditations and Personal Development in general. Here are the 9 Personal Development Skills that changed my life.

why is breathing correctly important in meditation?

Importance of Proper Breathing in Meditation

  • Mastering Breathing Techniques: Proper breathing is the key to enhancing the full benefits of meditation. By focusing on your breath, you harness a powerful tool for relaxation and mental clarity.

  • Control Your Nervous System: Breathing correctly helps you take charge of your nervous system, bringing a sense of calm that deepens your meditation practice.

The Role of Nasal Breathing

  • Enhancing Meditation Quality: Nasal breathing filters and conditions the air, ensuring each breath guides you towards relaxation and concentration.

  • Mindful Presence: Nasal breathing keeps you grounded in the present moment, facilitating deeper and intentional breaths for a more profound meditation experience.

Guiding Towards Inner Peace

  • Proper breathing acts as a guiding beacon, leading you towards inner peace and harmony during meditation.

why breathe in through the nose during meditation?

why breathe in through the nose during meditation

Enhancing Your Meditation Practice Through Nasal Breathing

When you take a moment for meditation, the way you breathe can make a world of difference. Have you ever considered the impact of inhaling through your nose during these peaceful moments?

Filtering Out the Unwanted:

Breathing in through your nose isn’t just about the air getting in; it’s about what it keeps out.

Your nasal passages act as nature’s filter, trapping dust, bacteria, and other pesky particles that could otherwise harm your lungs.

It’s like your body’s own defense system, ensuring only the good stuff makes its way in.

Optimizing Oxygen Absorption:

By choosing to breathe through your nose, you’re setting the stage for a more efficient oxygen uptake.

Your nasal hairs and mucus work together to condition the air, warming it up and adding just the right amount of moisture.

This preparation makes it easier for your body to absorb oxygen, helping you feel refreshed and rejuvenated.

why exhale through the mouth during meditation?

Unlocking Relaxation Through Mouth Exhalation

In meditation, the way you exhale can be a key to access relaxation.

Here’s why breathing out through your mouth can be a game-changer:

1. Breathe on Your Terms: Control the flow of air as you release it, aligning your breath with your meditation style. Whether swift or slow, the choice is yours to create your serene space.

2. Jaw Unwind: Let go of unnoticed tension in your jaw, paving the path for a calm and tranquil experience. Relax those muscles, and feel the stress melt away.

3. Serene Calmness: Embrace the soothing effect of mouth exhalation, wrapping your mind and body in a blanket of peace. Find your tranquility within each breath out.

benefits of breathing through your nose and out with your mouth during meditation?

benefits of breathing through nose and out with your mouth during meditation

Regulate Your Breath, Relax Your Mind

When you consciously breathe through your nose and mouth, you’re not only taking in air – you’re setting the stage for a deeper meditation experience. This intentional breathing technique helps regulate your breath, activating your body’s parasympathetic nervous system.

Find Your Calm and Focus

By engaging in this practice, you invite relaxation, lower stress levels, and cultivate a sense of tranquility within yourself. Moreover, focusing on your breath can enhance your concentration, leading to a more centered and mindful meditation routine.

1. Filters and Warms Air

In meditation, inhaling through your nose and exhaling through your mouth serves to enhance the quality of air you breathe, promoting a more comfortable and effective practice. Here’s why this technique is beneficial:

  1. Breathing in through your nose filters out particles and warms the air, ensuring cleaner and smoother breaths.
  2. Nasal breathing optimizes the temperature and humidity of the inhaled air, enhancing your overall meditation experience.
  3. Exhaling through your mouth allows for a larger release of air, aiding in relaxation and stress reduction.
  4. The combination of nasal inhalation and mouth exhalation helps regulate oxygen and carbon dioxide flow, promoting a sense of calmness and balance during meditation.

Embrace this balanced breathing pattern to improve focus and mindfulness in your practice.

2. Regulates Breathing

When you inhale through your nose and exhale through your mouth during meditation, you create a harmonious rhythm that regulates your breath, leading to a sense of calm and focus. Let’s explore why this technique is so beneficial.

Nasal Breathing: Enhancing Your Practice

Breathing in through your nose acts as a natural filter, warming the air and optimizing your oxygen intake. This not only helps in reducing potential irritants but also sets the stage for a more focused and grounded meditation session.

Mouth Exhalation: Promoting Relaxation

On the other hand, exhaling through your mouth allows for a greater release of air, facilitating relaxation and stress reduction. This combination of nasal inhalation and mouth exhalation creates a balanced breathing pattern that paves the way for a deeper state of relaxation and mindfulness.

Embrace Balance, Embrace Calm

By incorporating the balanced breathing technique into your meditation routine, you not only regulate your breath but also invite a sense of harmony and tranquility into your practice. So, next time you meditate, remember the power of inhaling through your nose and exhaling through your mouth—it might just be the key to unlocking a more profound meditation experience.

3. Increases Oxygen Absorption

By breathing through your nose and exhaling through your mouth during meditation, you can enhance the absorption of oxygen, optimizing your respiratory process for a deeper and more beneficial practice. Here’s how it works:

  1. Nasal breathing: Enhances optimal filtration and warming of air, facilitating improved oxygen absorption.
  2. Nitric Oxide release: Promotes cardiovascular health and brain function, aiding in overall well-being.
  3. Oxygen absorption: Increased through the combination of nasal inhalation and mouth exhalation, optimizing your breathing.
  4. Relaxation: Exhaling through your mouth allows for a larger release of air, aiding in relaxation and stress reduction during meditation.

This breathing technique not only supports your physical well-being but also contributes to a more profound meditative experience.

4. Activates Parasympathetic Nervous System

When you take a moment to breathe in through your nose and out through your mouth during meditation, something remarkable happens within your body.

This simple act triggers your parasympathetic nervous system, bringing about a sense of calm and reducing stress.

This special breathing technique has a profound effect on your heart rate and blood pressure, gently guiding your body into a state of tranquility essential for deep meditation.

By gently stimulating the vagus nerve, this method encourages your body to rest and relax, allowing you to sink deeper into your practice with ease.

Note: The parasympathetic system is triggered when exhaling via the mouth OR the nose.

What’s more important is the pace of your exhale. They both feel good in different ways and I highly recommend experimenting with both.

This deep, intentional breath allows your body to absorb oxygen optimally, paving the way for profound relaxation and a smooth transition into a meditative state.

Remember, the next time you meditate, start by taking a deep breath in through your nose and exhaling slowly through your mouth.

Feel the tension release from your body as you activate that parasympathetic response, guiding you into a state of peaceful meditation.

5. Improves Concentration

Improving concentration can be achieved through the practice of breathing in through your nose and out through your mouth during meditation. This technique helps regulate airflow and focus, enhancing your ability to center your mind. Here’s how this breathing method can benefit your concentration:

  1. Enhanced Oxygen Intake: Nasal inhalation allows for a more efficient intake of oxygen, boosting brain function and clarity.
  2. Stress Release: Exhaling through the mouth aids in releasing tension and stress, creating a calm environment for better focus.
  3. Deeper Relaxation: By regulating your breath, you can enter a state of deep relaxation, which can sharpen your concentration during meditation.
  4. Mind-Body Synchronization: This breathing pattern synchronizes your body and mind, helping you achieve a more profound meditative state.

6. Helps with Emotional Release

When it comes to meditation, the way you breathe can make a world of difference in how you feel.

By simply breathing in through your nose and out through your mouth, you’re not just letting go of air – you’re also releasing all that pent-up tension and stress that might be weighing you down.

Why does this matter?

Well, when you exhale through your mouth during meditation, you’re creating an outlet to let go of all those emotions and negative energy that have been lingering inside you.

Try it right now:

Inhale gently through your nose, and as you exhale through your mouth, visualize all that stress and worry getting sucked out of your body.

It’s a simple yet powerful technique to help you feel more relaxed and at peace.

how should you breathe during meditation?

how should you breathe during meditation

For optimal relaxation and mindfulness during meditation, focus on breathing naturally through your nose.

Here are some tips to help you breathe effectively during your meditation practice:

  1. Inhale gently through your nose: Allow the air to flow in smoothly, filling your lungs with each breath.
  2. Exhale slowly through your mouth: Release the air steadily, letting go of any tension or stress with each breath out.
  3. Focus on the rhythm of your breath: Pay attention to the natural flow of your breathing, letting it guide you into a state of calm and presence.
  4. Allow your breath to be your anchor: Whenever your mind starts to wander, return your focus to your breath, using it as a tool to bring you back to the present moment.

should i exhale through my nose or mouth in meditation?

should i exhale through my nose or mouth in meditation

There isn’t a strict rule that you have to follow. But for some people, exhaling through your nose can help maintain a sense of calm and concentration.

When you exhale through your nose during meditation, you’re aiding your body in staying centered and peaceful. This gentle release of breath through the nostrils helps in regulating your breathing pattern, keeping distractions at bay, and promoting a tranquil state of mind.

By choosing to exhale through your nose, you’re allowing the natural flow of air to soothe your senses and maintain a harmonious rhythm throughout your meditation practice.

On the other hand, breathing out with your mouth with a tight ‘o shape’ can produce similar results as well.

There’s no right or wrong way to do it so try experimenting and use the method that works best for you for that meditation.

how long to breathe in and out during meditation?

how long to breathe in and out during meditation

When practicing meditation, consider adjusting the duration of your inhalation and exhalation based on your comfort level and experience with breathing techniques.

Finding the right breathing pattern can enhance your meditation practice and promote relaxation.

Here are some suggestions to guide you:

  1. Equal Breathing: Start by inhaling and exhaling for the same length of time. This balance can help steady your breath and focus your mind.
  2. 4-4-4 Pattern: Try breathing in for 4 seconds, holding for 4 seconds, and then exhaling for 4 seconds. This rhythmic pattern can aid in concentration and mindfulness.
  3. 4-7-8 Pattern: Similar to the 4-4-4 pattern but you’re holding for 7 seconds and exhaling for 8 seconds. Personally I find this to be the most effective for me.
  4. Extended Exhalation: Experiment with longer exhalations to release tension and promote relaxation. This technique is beneficial for advanced practitioners looking to deepen their practice.
  5. Personalize Your Practice: Listen to your body and adjust your breathing lengths according to your individual comfort. Tailoring your breathwork to suit your needs can make your meditation sessions more effective and enjoyable.

Remember to breathe in fully and exhale fully. You want each breathe to bring in as much new oxygen you can, while removing as much of the used up oxygen as possible.

Frequently Asked Questions

Why Breathe in Through Nose and Out Mouth Meditation?

When meditating, breathing in through your nose and out through your mouth helps you find calm. Inhaling through your nose warms and filters the air, while exhaling through your mouth lets out more air, aiding relaxation.

This combo balances your nervous system, promoting peace. The ancient yogic practice aims to channel energy and bring harmony within.

Why Are We Told to Breathe in Through the Nose and Out Through the Mouth?

When you’re told to breathe in through your nose and out through your mouth during meditation, it’s all about optimizing your breath for relaxation and balance.

Inhaling through your nose warms and filters the air, while exhaling through your mouth helps release tension and promote calmness. This technique, rooted in ancient practices, aims to harmonize your body’s energy and bring a sense of inner peace.

How Are You Supposed to Breathe During Meditation?

When you meditate, breathing naturally is key. Let your body lead, inhaling and exhaling as it feels right. Deep breaths at the start can center your mind.

Trust your body’s instincts for breathing; it boosts focus and relaxation. Stay mindful of your breath, whether in or out, to deepen your meditation.

Following your body’s cues for breathing fosters a calm and centered state during your practice.


So, next time you sit down to meditate, remember the power of your breath.

Inhale through your nose to purify the air and exhale through your mouth to release tension.

By mastering this mindful breathing technique, you can bring balance to your mind and body, channel subtle energies, and cultivate inner peace.

Take a deep breath, relax, and let the transformative power of your breath guide you on your journey to self-discovery and harmony.

You’ve got this!

Have an amazing day, beautiful soul.


  1. “Proper Breathing Brings Better Health.” Scientific American. Accessed April 1, 2024. https://www.scientificamerican.com/article/proper-breathing-brings-better-health/.