FAQ
Common questions
Do I need equipment to start meditating?
No. A chair works fine. The only thing you need is ten minutes and somewhere to sit. Buy a cushion once you've sat on the floor a few times and want to sit better, not as a pre-commitment to starting.
What's the difference between mindfulness and breathwork?
Mindfulness is the broad practice of observing your experience without judgment, using breath as one of many anchors. Breathwork specifically manipulates your breath pattern to shift your physiological state: slower breathing calms the nervous system; CO2-heavy practices like Wim Hof create more acute physical effects. Both are worth learning; they complement each other well.
Which meditation app should I start with?
Insight Timer (free) first. Try ten sessions across a week. After that, if you want more structure, Headspace is better for absolute beginners; Waking Up is better if you want to understand what's actually happening in your brain and why.
How long should I meditate as a beginner?
Start at five minutes. That's not too short. Five minutes of actual present-moment attention is harder than it sounds. Most research on benefits kicks in around ten to fifteen minutes of daily practice. Twenty is the sweet spot once you can reliably stay present for fifteen.
What is box breathing and does it work?
Box breathing (four counts in, four hold, four out, four hold) activates the parasympathetic nervous system. The evidence is solid enough that the US Navy SEALs use it for acute stress management. Try it for five minutes before a stressful meeting and see what happens.
Is a zafu better than sitting in a chair?
For most people, yes, but only slightly at first. A zafu tilts your pelvis forward so your spine stacks naturally, which makes longer sits more comfortable. If you're just starting out, use whatever gets you sitting. Upgrade to a cushion once you know you'll use it regularly.
