The present moment is the ultimate (yet elusive) goal of any meditation practice. What then, is the best way to stay present? The breath. Here we dive into why the breath is such a powerful meditation tool, proper mindful breathing instructions, and the many benefits that come from regular practice.

What do prominent meditators say about the breath?

As the foremost authority on the subject, the Buddha himself recognized and emphasized the importance of the breath, once saying "being sensitive to the whole body, the yogi breathes in; being sensitive to the whole body, the yogi breathes out." The "Awakened One" taught attention to the breath as a fundamental (and essential) meditation technique.

In his classic guide "Wherever You Go, There You Are," internationally acclaimed meditation author Jon Kabat-Zinn writes this about breathing: "the breath is the current of life, connecting body and mind... it helps to have a focus for your attention, an anchor line to tether you to the present moment and to guide you back when the mind wanders, the breath serves this purpose."

Vietnamese Zen Master and author Thich Nhat Hanh has said that, in order to see into the mind (and gain insight), we must first calm it down. When we leverage the breath to this end, deep introspection is just the beginning. He believed that breath centered meditation can magnify our focus, increase our compassion, help awaken us to our true nature, and in time, with enough practice, even put us well down the path to enlightenment.

Why's the breath such an effective meditative tool?

While we spend our lives on autopilot, distracted, tuned out, at the full mercy of our "superficial" 70,000 thought per day conscious mind - the breath is always there, nourishing our life force every moment of every day. Yet, instead of taking advantage of its ever present power, we ignore it.

And so in meditation, we observe the breath. We tune into it. We become at one with it. When we focus our full attention on the breath — a funny thing happens, we find that our busybody conscious mind takes a backseat, and our powerful (yet much quieter) subconscious mind runs the show. And instead of mindlessly reacting to the world around us, the breath allows us to calmly observe things from a much quieter, much deeper place. In this way, the breath serves as a powerful gateway into the present moment.

How do we use the breath in meditation?

The goal is to stay with the breath as best we can, for as long as we can. And so in our meditation practice, whenever we notice our mind "thinking," we simply recognize the content as "just another thought" (thereby letting said thought go), and we kindly, gently, and patiently return our attention to the breath.

And we do our best to not judge where the mind wanders off to or get frustrated at how many times it wanders off. Whether we catch ourselves daydreaming, worrying, replaying memories, making to do lists, or whatever - with infinite patience and understanding, we gently let our thought(s) go and we bring our attention back to the natural rhythm and flow of the breath. Again and again.

And if half your meditation session flies by without being aware of the thinking mind, then no problem — that's part of the process. Simply go back to the breath.

Can the breath help rid the mind of anxiety and depression?

The truth is, everyone has difficult thoughts and feelings. That's part of being human. Rather than trying to banish negativity from the mind (which is a useless pursuit), meditation teaches us to handle things a little bit differently. How's that? In meditation we learn to recognize negative thoughts as like any other thought — thereby treating them as such.

And so, whenever a negative thought surfaces within the mind, no need to identify with it. We simply let it go, and return our attention to the present (with the breath serving as the most powerful gateway). Once all thoughts become equally important and equally unimportant, we become immune to the constant "push and pull" of the mind (including the negative stuff like anxiety and depression), and we reach a state of consciousness perfectly suited for handling life's many ups and downs.

What other benefits are associated with mindful breathing?

With links to relevant articles, using the breath in meditation can increase happiness, relieve insomnia, boost creativity, increase longevity, speed weight loss, help us reach subconscious mind mastery, strengthen immunity, relieve anxiety, alleviate depression, increase focus, strengthen intuition, and dramatically upgrade the brain — just to name a few benefits.

Want to take it to a whole new level? The world famous "Iceman" Wim Hof, holder of over 25 Guinness world records, uses meditative breathing techniques to do incredible things, like climbing Mount Everest (wearing only shorts), "freezing" himself in ice for hours on end, running "barefoot" marathons in the Arctic Circle, and more. You can read more about him in this article.

In summary, if you want to tap into the limitless benefits of meditation, the breath is your greatest tool!

Read More: Like the breath, the sensations of the body can be used as a powerful meditation technique. Learn more in our detailed "How to Meditate" guide.

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Deep meditation upgrades 9 key brain regions. The result? So many benefits: less stress, more happiness, more success, deeper sleep, easier learning, better memory, higher IQ & EQ, just to name a few. Change your brain, change your life.

Your subconscious & unconscious mind are incredibly powerful. Here we show you the vast benefits waiting under the surface, and how meditation is the best way to dive in, explore, and harness your deep mind. See detailed chart.

Meditation balances your left & right brain hemispheres, resulting in what's called "whole brain synchronization." This opens the door to many amazing benefits: faster & easier learning, excellent mental health, super creativity, & more.

Not only do meditators often look decades younger than their actual age, but they also live much longer lives. Here, we take a look at the most fascinating age defying studies making news headlines, and how meditation freezes father time.

With monumental health implications, meditation has been proven to naturally boost many highly beneficial brain chemicals while lowering those that are harmful. The benefits are staggering.

Scientists now say that our deeply intertwined "first" real brain & "second" gut brain are actually one system, not two. Here's how meditation's incredible brain benefits can transform your microbiome — and ultimately, your health.

Why are meditators so often slim & trim? It's because the weight loss benefits of meditation are nothing short of incredible. Here, from a variety of angles, we discuss how meditation can propel anyone to their ideal body.

Powerful CEOs, famous Hollywood actors, bestselling authors, well-known media personalities, top military rank, high level creatives, professional athletes, and even billionaires say meditation is the secret to their success.

The world's most successful people often say that "intuition" is far more powerful than intellect and their #1 decision-making tool. Here's how meditation magnifies this mega-important sixth sense.

Why is meditation such a powerful anxiety reliever? From boosting brain chemicals, to quieting mind chatter, to cooling the amygdala, this in-depth article discusses why anxiety is no match against meditation.

Dominating headlines with her viral 14+ million view TED Talk and bestselling book, a world famous psychologist makes the compelling case for "mental toughness" as successful people's real superpower. Get "Gritty" with meditation.

If a "world's happiest people" competition were held, meditators would walk away with the trophy. From tapping into an everyday state of "flow" to harnessing the power of "now," here we discuss why meditation & happiness are one.

Other than hibernating bears, meditators are the world's best sleepers. Here's how meditation conquers sleep problems, dominates sleep disorders, while helping people with even the worst cases of insomnia sleep like a log.

Did you know that your brain power, intelligence, & memory can be dramatically upgraded? Here, we discuss why scientists keep studying the marvelous meditating brain, and how you too can tap these awesome benefits.

The world needs creativity. Books don't author themselves. Inventions don't invent themselves. Technology doesn't innovate itself. Luckily, we are creative by nature. It's in our genes. It's in our brains. Awaken yours with meditation.

Through a process called "Neurogenesis," scientists have discovered that our brain's "neuron count" is not set for life. Meditation's well-proven ability to generate a "neuron fortune" has massive implications & big benefits.

Without the willpower to put in the hard yards today, the dream of a better tomorrow will always be just that. A dream. Luckily, willpower is never set in stone. All the great ones had it, you can too. Become "willpowerful" with meditation.

Your body is a "community" of 50 trillion living cells. When your cells are in harmony, you're healthy. In disharmony, disease can manifest. Here's how meditation heals at the molecular level, while helping to create a "cellular utopia."

History is full of people who, in the face of failure, diversion, & distraction, stayed the course anyway, achieving their dreams regardless of what's in their path. Here's how meditation can make us highly focused & motivated.

To prosper in a changing world, we need to "be water" in every situation. People with high fluid IQ adapt well to change, are highly resourceful, see patterns & relationships, & solve problems creatively. Fill-up your fluid IQ with meditation.

Scientists love studying meditators' magnificent, "depression-free" brains. From transforming psychology, to rewiring thought, to massively upgrading physiology, here we discuss why meditation dominates depression.

When it comes to understanding what the human body can & can't do, change is underway. From extending life, to conquering unconquerable diseases, to rewriting genetic code, meditation's latest scientific findings are incredible.

Want to rejuvenate and restore your skin to pristine perfection? Of course, we all do! Look no further than meditation. With such overwhelming age-defying scientific evidence, it's easy to see why meditators so often look decades younger.

Scientists love studying meditators’ magnificent, "depression-free" brains. From transforming psychology, to rewiring thought, to massively upgrading physiology, here we discuss why meditation dominates depression.

When we break our leg, its size and strength slowly dwindle away inside our orthopedic cast. When depression has us on the ropes, our brain's hippocampus slowly wastes away inside our noggin. Luckily, meditation reverses this atrophy.

Scientists estimate the number of human thoughts at around 70,000 per day, meaning a worried, anxious mind can literally generate a new negative thought every couple of seconds! Luckily, meditation quiets the mind beautifully.

Between your magnificently complex brain's 100 billion neurons are a web-like network of "neurotransmitters." When levels run on empty, our stress defense shield drops — making us highly vulnerable to anxiety. Crank them up with meditation.

A recent study revealed that people were happiest when in a kind of fully immersed, deeply absorbed, present mind state. With our attention spans lower than ever, anxiety levels are higher than ever. Return to the present with meditation.

Like a wildfire, inflammation can fan its flames into something very big. Chronic inflammation, especially within the brain, is a self perpetuating, highly toxic condition — perfect for anxiety to proliferate. Extinguish it with meditation.

All of us require food, warmth, water, and sleep. But, is it also built into human DNA to crave doom & gloom? Is being afraid & worrying all the time human nature or did we get here through nurture? Here's how meditation deactivates fear.

From dark caves to sunlit skyscrapers, from incoherent grunting to the world wide web, from muddy riverbanks to the far reaches of the solar system, we owe everything to our prefrontal cortex. How meditation builds it up, destroys anxiety.

It's been said that the human mind is like a room full of monkeys, jumping around, chattering endlessly, carrying on all day & night. The loudest of them all is fear, their highly influential troop leader. Here's how meditation tames them.

Times are stressful. The mounting career, relationship, & family commitments we face makes living in this chaotic world all the more difficult. Pile on our connected devices, & only a master can maintain a calm mind. Unless you meditate.

Your whole essence as a human being, from your biological makeup to your thoughts, moods, & emotions (especially anxiety) show within your brainwave patterns. How meditation soothes & calms your anxious "beta" brainwaves.

Not having enough of this "calm chemical" can create an array of problems, including anxiety, nervousness, racing thoughts, sleeplessness, and most of all: bad habits. Here's how meditation uncaps the firehose.

We all know it. We have all felt it. Anger. For those of us with anger issues, our health, our work, our relationships, & our whole quality of life are dictated by one supreme ruler. Here's why meditators stay cool & calm no matter what.

When it comes to slaying Obsessive Compulsive Disorder (OCD), meditation is the proverbial magic bullet. Here, we discuss eight psychological and biological reasons meditation is the key to conquering this multilayered disease.

An incredibly complex disease, Bipolar disorder has an interwoven variety of biological, psychological, and sociological contributing factors. From a variety of angles, we discuss how meditation neutralizes Bipolar disorder.

Like a dominant hand, most of us heavily favor one side of our brain. Imaging studies have shown that highly successful, massively creative people use both brain halves in a much more integrated way. Balance your brain with meditation.

We have all forgotten where we left our keys, blanked on a friend's name, or let a family member's birthday slip through the cracks. However, memory loss is not inevitable, meditation helps us stay sharp as a razor regardless of age.

Our brains are still wired like cavemen. While modern cities are free of lions, tigers, & bears — our job stress, money problems, & relationship quarrels still trigger our fear response 8 days a week. How meditation "evolves" humanity.

As the brain's thought orchestrator, complex planner, deep thinker, & high level decision maker, if all the brain regions held an election, the prefrontal cortex would be emperor. Like Einstein, meditation builds-up this brain region.

Meditation balances your left & right brain hemispheres, resulting in what's called "whole brain synchronization." This opens the door to many amazing benefits: faster & easier learning, excellent mental health, super creativity, & more.

Meditation increases intelligence in many ways: From making both brain hemispheres work together, to boosting memory, to increasing brain size, to enhancing emotional intelligence (EQ). Here are six ways meditation does the job.

Through a process called "Neurogenesis," doctors have discovered that our brain's "neuron count" is not set for life. Meditation’s well-proven ability to generate a "neuron fortune" has massive implications & big benefits.

Whether you're a college student cramming for exams, a career ladder climbing professional looking for that extra acuity, or a senior wishing to preserve your golden year mental faculties, meditation can improve your memory & brain power.

Living in the age of distraction, it's no surprise that our ability to concentrate has taken a dive. Thankfully, there is a time tested, bulletproof way to retrain & refocus the mind that works for everybody. It's called meditation.

Did you know that your brain power, intelligence, & memory can be dramatically upgraded? Here, we discuss why scientists keep studying the marvelous meditating brain, and how you too can tap these awesome benefits.

Think back to a time when you experienced "flow." What were you doing? Did your sense of self fade into oblivion? Did time disappear? Did the world drop out of sight? Were your mind, body, & soul fully absorbed? Do it again with meditation.

It is when we help our fellow man, when we feel connected, when we give, when we are kind, and when we see people as "other-selves" instead of "others" — that life takes on meaning & purpose. Become kind & compassionate with meditation.

To be a happy & healthy human, it's obvious that we need to sleep well, eat right, & exercise. However, very few of us realize just how important "human connectedness" is to our well-being. Here's how meditation conquers loneliness.

Thoughts are just thoughts, right? The truth is, the polarity, nature, & quality of our thoughts deeply intertwine with our physical reality (health, career, success, relationships, etc). Charge your positive thoughts with meditation.

Often called the "happy" neurotransmitter, serotonin is key to relaying signals from one part of the brain to another. This crucial chemical has a profound impact on our mood & overall well-being. Open the floodgates with meditation.

Life unfolds in the present. The problem is, like a monkey swinging from tree branch to tree branch, the human mind's tendency to jump from thought to thought has made us lose touch with the "now." How meditation trains us to be present.

Powerful CEOs, famous Hollywood actors, bestselling authors, well-known media personalities, top military rank, high level creatives, professional athletes, and even billionaires say meditation is the secret to their success.

Without the willpower to put in the hard yards today, the dream of a better tomorrow will always be just that. A dream. Luckily, willpower is never set in stone. All the great ones had it, you can too. Become "willpowerful" with meditation.

The world needs creativity. Books don't author themselves. Inventions don't invent themselves. Technology doesn't innovate itself. Luckily, we are creative by nature. It's in our genes. It's in our brains. Awaken yours with meditation.

History is full of people who, in the face of failure, diversion, & distraction, stayed the course anyway, achieving their dreams regardless of what's in their path. Here's how meditation can make us highly focused & motivated.

The world's most successful people often say that "intuition" is far more powerful than intellect and their #1 decision-making tool. Here's how meditation magnifies this mega-important sixth sense.

Dominating headlines with her viral 14+ million view TED Talk and bestselling book, a world famous psychologist makes the compelling case for "mental toughness" as successful people's real superpower. Get "Gritty" with meditation.

Whether dropped on a deserted island or elevated to the helm of a startup, with their uncanny ability to navigate uncertainty — people with high fluid intelligence always find a way to thrive. Become "fluidly intelligent" with meditation.

People with high "EQ" are masters of work & play. They usually have prosperous careers, fulfilling relationships, & tons of friends. They are often generous, empathic, with the ability to love & be loved. Here's how meditation rockets EQ.

Your subconscious & unconscious mind are incredibly powerful. Here we show you the vast benefits waiting under the surface, and how meditation is the best way to dive in, explore, and harness your deep mind. See detailed chart.

What if there was a better way to enter the lucid dream alternate reality, where there are no rules, no fears, no inhibitions, & no doubts? Where literally anything is possible? Play on the universe's coolest playground with meditation.

Did you know that, like a magnet, your attitudes, thoughts, expectations, & beliefs attract everyone & everything that enters into your life, both positive & negative? The "law of attraction" is powerful. Harness it with meditation.

The nature & origin of consciousness is life's greatest unanswered question. While science is still looking for a definitive explanation, it's clear that we can raise our own state of consciousness. What's the best way? Meditation.

The shift in consciousness achieved through meditation makes you aware of the highest & perhaps most easily forgotten universal law — "We Are All One." Is there any surprise that history's greatest humanitarians often practiced meditation?

Mindless eating. We all do it. We shovel down food as quickly as possible, eat when we aren't hungry, eat bad foods, overeat, all without a second thought as to why. And it's making us fat. Luckily, mindful eating is natural for meditators.

Layer after layer, when you peel an onion all the way, what's left? The core. Likewise, after stripping away the reasons we gain weight (poor diet, low motivation, no exercise, etc), what's at the root? The mind. Master it with meditation.

Are you starving yourself to look like a ripped Hollywood movie star? Do the covers of GQ & Vogue have you slaving away on the treadmill? If so, your weight loss efforts are apt to crash & burn. Get intrinsic motivation. How? Meditation.

Being infatuated with the scale, hating our body, & thinking that life will be perfect once we are slim is often, ironically, the very reason we pile on more pounds. Yep, hating how fat we are makes us fatter. Love yourself with meditation.

Conventional wisdom states that, when we get hit by food cravings, we have two options. We can either give in to the urge, or we can resist. Easy, right? Meditation unlocks a powerful third option. It’s called "urge surfing."

Life sucks. Our endless responsibilities, dead end jobs, & unhealthy relationships often make us feel like prisoners. With joy & hope on fumes, we smother our emptiness, unhappiness, & loneliness with food. Fill the void with meditation.

While most of our body fat is the wiggly, jiggly kind that we can see & pinch — there is an unseen, deeper, more sinister kind of fat which goes beyond simply making our favorite sweater a bit too snug. Meditation burns belly fat too? Yes!

Instead of feeling our uncomfortable emotions, we turn to food. While filling-up our belly might make us feel better for a little while, it doesn't address the deeper reasons for overeating. Here's how meditation solves emotional eating.

Stress is a fact of life. We all know this. But it goes further. In addition to making our heart race, stomach swirl, & underarms sweat, stress can also make our weight go up. Real high. To the sky. Thankfully, meditation dissolves stress.

Want to rejuvenate and restore your skin to pristine perfection? Of course, we all do! Look no further than meditation. With such overwhelming age-defying scientific evidence, it's easy to see why meditators so often look decades younger.

Buzzwords. So many products claim to be an "antioxidant." But really, what are free radicals, what are antioxidants, & for folks wanting to live a long, healthy life, why do they matter? Boost the "mother of all antioxidants" with meditation.

Life ends at 80. That’s when, according to the latest data, we need to go coffin shoppin'. But, wouldn’t it be much better to live to 130? Well, according to an overwhelming number of studies, we can. Here's where meditation fits in.

Lobsters are biologically immortal. That is, they don’t die from old age like we do. So, how are lobsters "immune" to aging while the rest of the animal kingdom, including us, withers away, DNA into dust? How meditation "lobsterfies" aging.

Telomere shortening can, like a rock star living life in the fast lane, make us age hard and fast even if we are nowhere near over the hill. Learn how meditation's telomere lengthening effectively checkmates father time and mother stress.

We've all seen the headlines, a glass a day can extend your life. So, what’s the magic ingredient in this crimson colored superfood? And how can meditation allow us to reap the same life lengthening benefits?

To the human brain, father time is the cartoon bully. But instead of losing a few lunch money coins here and there, father time’s shakedowns are relentless, robbing a tiny fraction of our precious brain resources every moment of every day.

As we get older, one key hormone decreases year after year, speeding up the hands of time, opening the door to disease, and much more. Luckily, there is a time-tested way to boost this super longevity molecule. It's called meditation.

Man has sought the elusive "fountain of youth" since the dawn of time. While we don't believe in mythical "stay young forever" potions like our ancestors once did, one magic molecule is making a very strong case. Swim in it with meditation.

Now a living legend, news of the "Iceman's" jaw-dropping feats have spread far & wide. A holder of 25+ Guinness World Records, the 60 year old dutch meditator is famous for his ability to withstand the extreme cold.

Your body is a "community" of 50 trillion living cells. When your cells are in harmony, you're healthy. In disharmony, disease can manifest. Here's how meditation heals at the molecular level, while helping to create a "cellular utopia."

What if you could train your body to, like a fully loaded Mack truck, run over any bacteria, virus, or germ crossing your interstate? You can! Here's how meditation drafts more "antibodies" & "T-cells" to your immune system's front line.

Doctors now say that our deeply intertwined "first" real brain & "second" gut brain are actually one system, not two. Here's how meditation's incredible brain benefits can transform your microbiome — and ultimately, your health.

If you want to supercharge your immune system, then boosting these three brain & body chemicals will do the trick. Thankfully, meditation fills them to the brim. Live long and prosper.

The brain’s recently discovered "neuroplastic" nature means that we can carve and mold our noggin' like a sculptor shapes his clay. Here are four immune system linked brain regions that meditation so conveniently fortifies.

Other than hibernating bears, meditators are the world's best sleepers. Here's how meditation conquers sleep problems, dominates sleep disorders, while helping people with even the worst cases of insomnia sleep like a log.

Sleeplessness goes far beyond inconvenience. With our productivity, mood, energy, & health taking a roundhouse kick to the clavicle, chronic insomnia can really crimp our potential. Luckily, meditation fortifies our brain's sleep center.

We all wish we had more hours in the day. Learn why the ancient mind practice makes our shuteye so efficient, & why no amount of meditation can ever completely replace our nightly sleep cycle.

Earth’s natural cycles of light & dark dictate our biological clock. The problem is, our screen time & long work hours have taken an (especially) heavy toll on our "sleep molecule." Luckily, meditation rebalances this critical chemical.

Did you know that meditation not only makes you a better lover, but also shifts your libido into overdrive? Here we dive into the mental, emotional, & physical reasons meditation has folks running into the bedroom. Bring sexy back into your life.

Do you wish you had more energy? You aren’t the only one, the world spends billions of dollars every year for that little bit extra to get through the day. Here's how meditation keeps your "battery" fully charged.

Chronic pain, which can go on for months, years, or more, can become so ingrained within our psyche that we feel it's who we are. It can become our identity. Here, we discuss why meditation is the world's best natural pain relief tool.

Have you ever stopped to think about how much stress affects your life? According to scientists, stress is the cause of at least 95% of all disease. A weapon of mass destruction indeed. Luckily, meditation transcends this "silent killer."

The latest research has confirmed that meditation's incredible benefits do indeed pass from a pregnant woman to her unborn baby. From inception to delivery (& beyond), here are the wonderful ways meditation helps both mom & baby.

One study had a group of heart patients practice meditation over the course of one year, with incredible results. More proof into the mind’s incredible ability to heal the body, here is what they found.

Cortisol, a major age-accelerating hormone, is the one chemical where less is more. Under chronic stress, this nasty stuff inundates our body, torpedoing our health. Here's how meditation cuts this nasty chemical down. To the ground.

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Using safe and highly effective sound technology, all EquiSync programs are designed to carefully ease the listener's brainwaves into a state of deep meditation, opening the door to the ancient mind practice's limitless benefits much faster than the traditional route. You can learn more about how it works from the links below:

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Over a decade ago, we released our highly popular brainwave system, EquiSync Classic. Since then, we have upgraded the program continually, ensuring our deep meditation audio technology stays on the cutting edge. The latest version of the program includes seven-plus hours of highly optimized downloadable MP3 audio tracks (that you own forever). While Deepereum may be the more robust system of the two, many people, especially those new to the technology, prefer the elegant simplicity of EquiSync Classic. Sign Up

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EquiSync Deepereum is the first program on the market that allows you to precisely build, customize, & curate a meditation audio track to your liking. With the program's powerful configuration options (brainwave frequency, entrainment technique, session length, audio quality, soundscape, & more), Deepereum opens the door to thousands upon thousands of potential track combinations. While intermediate to advanced users really love the program, Deepereum is built for everyone. Sign Up

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EquiSync Element is the ultimate meditation tool. With it you can quickly and easily create a multilayered, harmonically resonant meditation soundscape — with the purest frequencies. Built with maximum flexibility in mind, there is no limit to what you can create. While advanced users really love the program, Element's powerful auto-generation tools make the program accessible for everyone. You are encouraged to explore EquiSync Element's never-ending options to discover what works best in your practice. Sign Up

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141 Benefits of Meditation

How can meditation benefit your life? Our highly referenced, highly backlinked "benefit of meditation" articles are known for their in-depth research & inspirational tone. A few good reads are linked below:

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