Last updated 9th May 2025

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For many of us, breathing meditations are our first experience of mindfulness - bringing our attention to each breath and seeing how long we can hold our focus before our mind inevitably wanders.

But what do we do when the breath does not feel safe and grounding, but is actually a source of anxiety? For anyone with breath-related health conditions, like asthma or long covid, or where there is a history of trauma or anxiety, it can be easy to feel put off when breathing is the focus of meditation. So how can we meditate when the breath itself is triggering? 

You’re not alone

You might be surprised to learn that this is a very common challenge. When I posted about this subject in our Community of Practice, a free online mindfulness hub, it was clear how many in our community resonated with this difficulty.

The good news is, as Breathworks Associate Teacher, Stanter Kandola, shares:

  “There is no rule that says you must use the breath as your anchor. Mindfulness isn’t about forcing yourself to stay with something that feels wrong or unsafe. The breath is often offered as an accessible anchor because it's always with us, but it’s only one of many possible options.” 

With the help of Stanter, and the very generous members of our community who have shared their advice, I have put together this short guide on how to meditate when the breath feels difficult. 

Alternative Anchors to the Breath in Meditation

Grounding in Other Parts of the Body

If the breath, and any connected areas, are challenging as a focus, one helpful approach could be to direct our attention to somewhere more comfortable.

“Still meditate” says Joanne, a member of our community, “but focus on other areas of the body. Perhaps a full body scan, missing out the chest and upper back if it feels difficult. Or notice how different areas feel and focus on one that feels pleasant at the time. I appreciate the breath can be difficult - as an asthmatic I know that when I had bad episodes in the past it would have been the last thing I would want to focus on...”

Wendy, from our community, uses walking meditation on days where the breath is a difficult anchor:

“...the very very slow movement of placing one toe and then heel on the floor and then the next foot in the same way, feeling the ground…focusing on this movement rather than the breath…I find brings me back to the present…Of course I'm breathing too, but it's not the centre of my experience.”

Breathworks Teacher, Stanter, also suggests focusing on the sensation of “the contact of your body with a chair or cushion - noticing weight, pressure, temperature…or a hand on the heart or belly - offering a sense of comfort or grounding through gentle touch”.

Tuning into Sounds

Many may prefer to focus on an anchor outside of the body, like sounds. This could be the distant whir of traffic, birds singing outside, or the sounds of others nearby, moving around or speaking. 

Stanter describes this as "letting awareness rest on the arising and fading of sounds around you" and this can be a gentle and non-invasive way to anchor your awareness. With no need to label or judge the sounds, you can simply allow them to come and go, observing their changing nature.

Donna, from our community shares, “...tuning into sounds worked for me. A lovely lady at a mindfulness class suggested to me that I listen to the waves at the beach, it really worked, my breathing matched the waves and I felt so much better”. And for those who don’t live close to the sea? “…Videos of waves help too, a pair of headphones, close your eyes, and you’re there!"

Visual Anchors for Meditation

Often, when we think of meditation, we imagine that the eyes are closed. But for some, engaging with a visual anchor can be a calming alternative to the breath - Stanter suggests "a candle flame or a fixed point in the room." Gently rest your gaze without fixing or straining and pay attention to the play of light, or the movement or stillness of an object, observing its qualities.

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Exploring the Breath Safely

If you are open to exploring the breath in a new way, it could be that shifting your attention to back breathing is a gentler option. Stanter explains:

“Instead of focusing on the front of the body - like the chest or abdomen - you can bring awareness to the back of the body. You might feel the movement of the breath in the lower back, or the expansion and softening around the shoulder blades or the back ribs."

This approach allows us to tune in to our breath without centering the chest or throat. If you find this more comforting, you’re not alone. As Stanter says, “Many people find this back-of-the-body awareness more spacious, less effortful, and even more soothing. It can give a sense of being held or supported - especially when seated or lying against something.”

Curiosity & Kindness

The most important aspect of choosing an anchor for mediation is our attitude towards it - as Stanter emphasises:

 "The key is to approach your anchor with curiosity and kindness, not force. Mindfulness is about how we pay attention, not just where we place our attention. Choosing something that feels safe and accessible will support your practice far more than sticking with something that feels wrong or uncomfortable."

And as Nathanael, from our community reminds us, “...if it's a new habit or practice, be kind to yourself. Being with the breath can be a big challenge because we have never tried before, and even a 2-minute meditation can feel like a mountain climb.”

Experiment gently. Be curious about what arises. And remember, your anchor is simply a tool to help you arrive in the present moment – find the one that really supports you.

What's Your Experience with the Breath in Meditation?

Have you ever struggled with the breath in meditation? Is there anything you have found helpful? If you would like to share, we’d love to hear from you in the comments below.