Written by Tundie Berczi, Well-being Consultant
Tundie is a Well-being Consultant, Neuroscience MSc student, and expert in breathwork, meditation, and therapeutic coaching. With a background in corporate well-being, neuroscience, and holistic healing, she helps individuals and organisations reduce stress and cultivate mental clarity through science-backed and transformational practices.
Meditation and breathwork are no longer just personal wellness tools. They have become global phenomena. In 2025, with stress and burnout at an all-time high, individuals and businesses alike are turning to these ancient techniques for modern solutions.
But why now? The answer lies in the overwhelming research supporting these practices, combined with a shift in how people prioritize mental health. Studies show that just 10 minutes a day of meditation or breathwork can reduce anxiety, enhance focus, and improve sleep (Goyal et al., 2014).
I have personally worked with individuals, entrepreneurs, and corporate teams who have transformed their productivity, well-being, and emotional resilience through guided meditation and breathwork sessions. If you have never tried it before, this is the perfect time to start.
Why meditation and breathwork are more popular than ever
1. The mental health crisis & the demand for stress relief
Mental health issues are at a peak: The World Health Organization (WHO) reported that stress, anxiety, and depression rates increased by over 25% in recent years (WHO, 2022).
Traditional approaches are not enough: Many people find that medication or therapy alone does not fully address their well-being needs.
Meditation and breathwork provide natural relief: Studies have shown that breathwork activates the parasympathetic nervous system, reducing cortisol (the stress hormone) and shifting the body into a state of deep relaxation (Zeidan et al., 2010).
Real-Life Example: In my own practice, I have worked with professionals who came to me experiencing severe burnout, struggling to sleep, overwhelmed by deadlines, and mentally exhausted. After introducing daily breathwork and meditation sessions, they reported higher energy levels, improved focus, and a greater sense of control over their stress.
2. Corporate adoption: The shift towards workplace well-being
Companies are finally prioritizing employee wellness. A growing body of research suggests that meditation and breathwork enhance focus, creativity, and resilience, making employees more effective in their roles. Businesses investing in these techniques are seeing increased productivity and lower absenteeism rates.
3. The scientific backing of meditation and breathwork
Meditation has been shown to improve cognitive function. A study published in Nature Human Behaviour found that just ten minutes of mindfulness practice significantly enhances focus and emotional resilience (Schöne et al., 2018). Similarly, breathwork plays a crucial role in regulating emotions. Research indicates that controlled breathing directly influences brain function, helping to manage anxiety, panic attacks, and emotional overwhelm (Jerath et al., 2015).
How beginners can start today
If you are new to meditation or breathwork, you do not need hours of practice to see results. Here is how to get started in just a few minutes a day:
1. Set a clear intention
Ask yourself: Why do I want to start?
To reduce stress?
To improve focus?
To sleep better?
Defining your goal will help you stay consistent.
2. Choose the right practice for you
Mindfulness meditation: Reduce stress and cultivate awareness
Mindfulness meditation is about bringing your attention to the present moment without judgment. It helps train the mind to focus, reducing distractions and increasing mental clarity.
How to practice:
Find a quiet place and sit comfortably.
Close your eyes and focus on your breath or an anchor point such as sounds, sensations, or a mantra.
If your mind wanders, gently bring your focus back to your breath.
Practice for five to ten minutes, increasing the duration as you become more comfortable.
Mindfulness meditation is particularly effective for reducing stress and anxiety. Focusing on the present moment helps quiet the constant stream of thoughts that contribute to worry and overwhelm. Practicing regularly enhances emotional regulation, allowing you to respond to challenges with greater calm and clarity. It also improves concentration and focus, making it easier to stay engaged with tasks and be more productive. Studies show that mindfulness lowers cortisol, the stress hormone, which helps the body recover from the harmful effects of chronic stress. Over time, it strengthens self-awareness, making it easier to identify unhelpful thought patterns and cultivate a more positive mindset.
Loving-kindness meditation (Metta): Develop compassion and emotional strength
Loving-kindness meditation is a practice focused on generating feelings of love, kindness, and goodwill toward yourself and others. It is particularly effective in transforming negative emotions into positive ones.
How to practice:
Sit comfortably and take a few deep breaths.
Silently repeat phrases such as:
"May I be happy. May I be healthy. May I be at peace."
"May someone I love be happy. May they be healthy. May they be at peace."
"May all beings everywhere be happy, healthy, and at peace."
Feel the warmth and compassion expand within you as you direct these intentions toward yourself and others.
Loving-kindness meditation is known for its ability to cultivate self-love and reduce self-criticism. Many people struggle with negative self-talk, which can affect confidence and overall well-being. By actively practicing kindness toward yourself, you build emotional resilience and a more positive relationship with your inner self. This practice also improves relationships with others by fostering empathy and reducing anger, resentment, and judgment. It shifts your mindset from focusing on what is wrong in relationships to what is good, helping you build deeper, more meaningful connections. Additionally, research has shown that Metta meditation increases overall happiness and can help combat symptoms of depression by fostering a sense of gratitude and emotional warmth.
Body scan meditation: Relieves tension and deeply relax
Body scan meditation involves bringing awareness to different areas of the body, helping to release physical tension, stress, and emotional blockages. It is an excellent practice for those who experience chronic stress or sleep issues.
How to practice:
Lie down or sit comfortably in a quiet place.
Close your eyes and take a few slow, deep breaths.
Begin scanning your body from head to toe:
Notice any tightness, discomfort, or sensations in each body part.
With each exhale, imagine tension melting away from that area.
Continue this process until you reach your feet, allowing yourself to sink deeper into relaxation.
This meditation is highly effective for those who struggle with physical symptoms of stress, such as muscle tightness, headaches, or sleep disturbances. By systematically relaxing each part of the body, it encourages deep rest and helps release tension stored from prolonged stress or anxiety. Many people who struggle with insomnia or disrupted sleep patterns find body scan meditation to be a useful tool in calming the nervous system before bed, allowing for more restful and restorative sleep. It also helps with emotional regulation by bringing attention to areas where stress or trauma might be held in the body, encouraging a release through breath and awareness. Regular practice improves the mind-body connection, making you more in tune with the early signs of stress so that you can take action before it builds up.
Breath awareness meditation: Calms the mind and improves focus
Breath awareness meditation is one of the simplest yet most effective techniques for calming the nervous system and enhancing focus. By concentrating on the natural rhythm of your breath, you anchor yourself in the present moment, helping to quiet mental chatter and improve clarity.
How to practice:
Find a comfortable seat in a quiet place.
Close your eyes and focus on your natural breathing pattern without trying to change it.
Notice the sensation of air entering and leaving your nostrils.
If your mind wanders, gently bring your focus back to the breath.
Breath awareness meditation is a powerful way to calm an overactive mind. Many people experience racing thoughts, worry, or difficulty concentrating due to overstimulation and stress. Focusing on the breath creates an immediate sense of stillness, helping to regulate emotions and improve mental clarity. It is particularly useful for those who need a quick and effective way to manage stress throughout the day. Because breathwork directly impacts the autonomic nervous system, this practice can also lower blood pressure and heart rate, creating a sense of ease and relaxation. Over time, it enhances self-awareness and emotional balance, making it easier to handle challenging situations with a clear and composed mind.
Simple breathwork technique
Box breathing (4-4-4-4 Method): Best for stress relief and focus
Box breathing is a structured breathing technique that helps regulate the nervous system, promoting a sense of calm and focus. It is widely used by professionals, athletes, and even military personnel to manage stress, enhance concentration, and improve overall mental clarity.
How to practice:
Inhale deeply through your nose for four seconds.
Hold your breath for four seconds.
Exhale slowly through your mouth for four seconds.
Hold your breath again for four seconds.
Repeat this cycle for two to five minutes.
This technique is particularly effective for instantly calming the body and mind. Slowing the breath and maintaining equal counts signals the parasympathetic nervous system to shift the body out of a stress response and into a state of relaxation. It is especially useful for professionals dealing with high-pressure situations, parents managing daily responsibilities, or anyone who needs a quick mental reset during a busy day. Regular practice of box breathing can improve emotional resilience, increase focus, and help maintain a sense of inner balance even in challenging moments.
4. Build consistency: Even 5 minutes a day helps
Start small: Just 5-10 minutes a day is enough to begin feeling the benefits.
Choose a quiet space where you will not be interrupted.
If you struggle to stay focused, I can guide you through it!
Join one of my Breathwork & Meditation sessions, where I personally walk you through the process so that you experience immediate results without feeling lost or unsure where to start.
Common myths about meditation & breathwork
"I need to clear my mind completely to meditate or do breathwork."
Not true! Both meditation and breathwork are about observing your thoughts and sensations, not forcing your mind to go blank. The goal is to cultivate awareness and relaxation, not perfection.
"It takes hours of practice to see results."
No! Just 10 minutes a day of meditation or breathwork can bring noticeable benefits, including reduced stress, improved focus, and better emotional balance.
"Breathwork and meditation are only for spiritual people."
False! These practices are for everyone, backed by scientific research and used by professionals, athletes, and even high-level executives to boost performance, mental clarity, and resilience.
"Breathwork is only for yoga practitioners."
Absolutely not! Breathwork is a powerful, accessible tool for stress relief, focus, and emotional regulation, whether you are a busy professional, a parent, or someone looking for a simple way to feel better.
Final thoughts: Why you should start today
Meditation and breathwork are not just trends; they are transformational tools for mental clarity, emotional resilience, and overall well-being.
Whether you want to reduce stress, improve focus, or sleep better, starting a daily practice is one of the best decisions you can make for yourself in 2025.
Want to experience the benefits firsthand?
Join our free breathwork and meditation challenge
Ready to experience the power of meditation and breathwork? Join my Free Breathwork & Meditation Challenge for guided sessions that will help you feel calmer, sleep better, and improve focus. Sign up here!
Personalised one-on-one sessions
For a more tailored experience, consider our one-on-one coaching sessions. These personalised sessions are designed to address your unique needs and goals, providing in-depth guidance and support. To schedule a session, please contact us here.
Embracing meditation and breathwork can lead to profound improvements in your quality of life. Whether you're seeking stress relief, enhanced focus, or a greater sense of inner peace, these practices offer valuable tools to navigate the complexities of modern life.
Read more from Tundie Berczi
Tundie Berczi, Well-being Consultant
Tundie is a Well-being Consultant specialising in stress management, resilience, and workplace wellness. With over a decade in the corporate world, she understands the demands of high-performance environments and integrates neuroscience, breathwork, and holistic therapies to create effective well-being solutions. She delivers corporate workshops, individual coaching, and breathwork meditation programs designed to help people gain clarity, balance, and focus. As a Cognitive Neuroscience student and certified Pranayama Breathwork and Meditation Teacher, Therapist, and Coach, she merges science with holistic practices to facilitate deep, lasting transformation.
References:
Goyal, M., et al. (2014). Meditation programs for psychological stress and well-being: A systematic review and meta-analysis. JAMA Internal Medicine.
WHO (2022). World mental health report: Transforming mental health for all.
Schöne, B., et al. (2018). Mindfulness training improves interoceptive accuracy in meditators and non-meditators. Nature Human Behaviour.
Zeidan, F., et al. (2010). Mindfulness meditation improves cognition: Evidence of brief mental training. Consciousness and Cognition.
Jerath, R., et al. (2015). Physiology of long pranayamic breathing. Medical Hypotheses.
