November 2024 - RoutineBase

Month: November 2024

How to Train for a Marathon: Complete Guide From an Experienced Runner

Posted on by Becky

Running a marathon is no small feat. It requires dedication that begins months in advance with a comprehensive training regimen.  

Establishing the right training routine that will get you ready for the 26.2-mile run can be difficult if you’ve never done it before.

We chatted to George Chasiotis, Founder of Minuttia and GrowthWaves, about his experience running the Malta Marathon and how he trained in the months leading up to the event.

George standing next to the sea against a cloud-heavy sky and holding his marathon participation medal.

In this article, we’ll discuss how to start training for a marathon, the ideal training regime, nutrition, and more.

Getting Started With Marathon Training

Before starting your training and diet plan, you must set yourself up for success. You can do this by being realistic in your goals and choosing the right marathon.

Set realistic goals

If you’re new to running, it’s unlikely you’ll be able to run a full marathon within a few months. Instead, you should focus on building your endurance by training for and running shorter distances like 5ks and 10ks. That’s not to say a marathon is impossible for you, but it will take longer to train for.

For people who have never run before, George notes, “They [should] take it slowly. […] Don’t just start with the marathon, just go out and run 200 meters.”

This approach lets you understand your current fitness level and avoids injuries from overworked muscles or dangerously high heart rates.

However, if you’ve already got some running experience behind you, you can implement a training program that will get you marathon-ready in a few months. 

George had already run half-marathons and ran 10ks “almost daily” before deciding to take on the Malta Marathon.

Choose the right marathon

Before you decide which marathon you will do, research the terrain, weather, and climate. Running over difficult terrain or in extreme weather conditions drastically increases the challenge.

When George ran the Malta Marathon, it rained for the first time in the race’s history.

“It was very difficult because the weather conditions were not good that day. It wasn’t just small rain. It was raining and windy and cold the whole time. That made the whole experience more difficult.”

Of course, you can’t guarantee what the weather conditions will be like on the day of your marathon, but doing your research ahead of time helps minimize the chances of a nasty surprise.

Creating Your Training Plan

The ideal training plan varies greatly between runners, depending on factors like fitness and experience level. 

Here are some key aspects of your training schedule to consider. But keep in mind that speaking with a trainer to build your personal training plan is advised.

Weekly training schedule

A typical marathon training schedule features different runs, like long runs, speed work, and ‘easy’ runs. However, your weekly schedule should be tailored to your specific needs for the best results.

George’s training schedule looked different from what you may expect, but it worked for him.

People will tell you that you have to put in 10Ks every day, and then one day per week you have to do your long runs, which is anywhere from half a marathon to 30Ks. I don't subscribe to that.
George Chasiotis

Increasing mileage safely

An overuse injury is a surefire way to stop your marathon training in its tracks, and ramping up your mileage too quickly increases the risk of injury. It’s vital you take your time, safely increasing your mileage to avoid a serious injury, even if you’ve run long distances in the past.

A common way to safely increase run mileage is to increase your weekly mileage by no more than 10 to 15 percent a week. 

That means if you usually run a total of 20 miles per week, you should increase your total by two to three miles the next week.

Another strategy is to have a “down week” every fourth week by running a lower total mileage that week. This strategy could look like this:

  • Week 1: 20 miles total
  • Week 2: 23 miles total
  • Week 3: 26 miles total
  • Week 4: 23 miles total

Giving yourself an easier week provides time for your legs to recover and build muscle and endurance before you increase the distance again.

Incorporating cross-training

While running should form the base of your weekly training schedule, incorporating other forms of exercise provides more rounded training and strength that will benefit you during your marathon.

George is an avid swimmer as well as a runner, so he included a one-kilometer daily swim in his training schedule because, “I wanted to make sure that my cardio [was] not tested just on running.”

One aspect of his training that George felt was lacking in hindsight was weight training.

People think that it's a running event (so) ‘I should just train by running’. No, you should train your whole body. You should do heavy lifting and exercises for your knees like squats because you need to make sure your legs are strong enough to endure.
George Chasiotis

Rest and recovery days

Pushing yourself to the limit every day is extremely taxing on your body, and listening to your body is crucial for avoiding injuries. Incorporate ample time for rest and recovery into your weekly schedule to give your body time to heal.

Remember — rest and recovery time can mean the difference between sore muscles post-run and an excruciating overuse injury.

Although training for a marathon and increasing your mileage is supposed to be difficult, you shouldn’t push yourself to the breaking point every time you train. Including easy runs in your routine as well as complete rest days lets you keep moving without overexerting and stressing your body.

George opted for one to two rest days per week to give his body time to recover.

Nutrition and Hydration

The level of physical exertion required to train for and run a marathon means you will burn a huge amount of calories each day. It’s crucial to balance this with a high-calorie, nutrient-dense diet and plenty of water and electrolytes.

Let’s look at the dietary requirements for each of the key stages of marathon training, running, and recovery.

Pre-run nutrition

As you increase your activity levels, you must increase your calorie intake to match the amount you burn. Failing to fuel your body correctly will cause your weight to drop, and if you already have a low body fat percentage, your body will start using your muscles as fuel.

You will most likely need to eat three meals with multiple snacks in between every day to ensure you meet your calorie goals. 

Although it may be easier to top up your calories with sugary snacks, you should focus on eating a balanced diet of nutrient-dense foods, such as:

  • Whole grains (quinoa, brown rice, barley, oatmeal)
  • Lean protein (eggs, greek yogurt, chicken breast, tofu)
  • Fruits and vegetables (kale, spinach, broccoli, sweet potatoes)
  • Healthy fats (avocado, chia seeds, fatty fish, nuts, extra virgin olive oil)

Mid-run fuel

The average marathon time is around four to five hours, so you will likely need some kind of fuel during the run. There are many different options here, from bananas and oranges to protein bars and gels. Research and try different mid-run fuels during your training to avoid stomach upset on the day.

Unfortunately, some of the more high-tech nutrition replacements like gels tend to cause gastrointestinal distress if your body isn’t used to them. That’s why George avoided them during his race.

“I ate a banana before I began. I would eat one more in retrospect. I had two bars and one banana [during the race].”

Drink water as often as possible, even if you aren’t running in the sun. You can also include an isotonic sports drink to help replace lost electrolytes.

During the event, make sure to drink water like crazy. Regardless of whether you're thirsty or not, just drink water like crazy at every station.
George Chasiotis

Post-run recovery nutrition

Your post-marathon nutrition informs how fast you will recover from the race. It’s advised to eat within 30 minutes of finishing the marathon so you can kick-start your recovery.

Go for high-glycemic (fast-digesting) carbohydrate-rich foods in the first hours after your marathon. These help replace your muscle glycogen, the core fuel source burned while you run.  

Good examples include:

  • Bananas 
  • Raisins
  • Granola
  • Chicken breast
  • Olives
  • Avocado

You should also eat plenty of protein to repair broken-down muscles and drink one liter (around 34 fl. oz.) of liquid for every kilogram (2.2 lbs) lost during the marathon. 

You also need to replace lost electrolytes like sodium and potassium. Drink unpasteurized coconut water or sports drinks and include sodium- and potassium-rich food and drink in your snacks, like crackers, bananas, salted nuts, tomato juice, orange juice, and milk.

Mental Preparation

Physically preparing for a marathon is one thing, but preparing mentally could mean the difference between pushing through to the finish or giving up when the going gets tough.

George says, 

You run first with your mind and then with your body. Most people think that it's a physical test (but) it's as mental as it is physical. (If) you don't have your mentality and your mindset set up right, I don't think you will be able to finish a marathon regardless of your physical condition.
George Chasiotis

A study showed that runners who used lots of mental effort before a race ran slower than their mentally fresh counterparts. Try to reduce your mental fatigue in the days before your race to counter this.

It is also helpful to prepare ‘if… then…’ scenarios for the worries you have about the marathon so you can think about how to respond rather than reacting in the moment.  

Furthermore, studies show that accepting the unpleasant feeling as something you must endure and bracing yourself for the upcoming discomfort can help you cope better and reduce the perception of effort.

Balancing training with life

Marathon preparation requires a strict training regime and diet plan, and it could mean cutting out a lot of things you enjoy. As George mentions, “Our minds and bodies don’t like change,” so you may find the adjustment difficult if you try to make too many changes at the same time.

Instead, try to maintain a balance between training and your life. This could mean taking more time to train for the marathon as you slowly make the required changes.

There has to be an alignment between your conscious efforts for a running event like a marathon and your lifestyle.
George Chasiotis

Choosing the Right Marathon Gear 

Unlike most other sports, you can start running with very little. George said, 

All you need is a pair of shoes, shorts or something, a t-shirt and you can hit the road and start running.
George Chasiotis

However, ensuring you have the right gear ahead of your marathon makes a significant difference. One of the key pieces George recommends, aside from a good pair of running shoes, is a smartwatch.

“I definitely suggest people wear a watch that takes their pulse. It doesn’t have to be an expensive one, just reliable enough, but your heart is pounding for many hours at a very high BPM. Anything can happen.”

Here’s a full list of top marathon equipment:

Marathon Race Day Preparation

All your training and preparation comes to a head on race day. Here are a few things to consider on the day.

Race day tips

Your training runs should have given you plenty of information to work with on race day regarding what to eat, drink, and wear. 

Avoid trying anything new that could backfire and cause chafing, stomach issues, or injuries.

Here are some other tips to remember on the day:

  • Stay hydrated in the days leading up to your race.
  • Prepare mentally with mindfulness, positive self-talk, and affirmations to get you through the wall.
  • Eat a high-carb breakfast around 2-4 hours before the race starts and bring a snack to the starting line.
  • Apply sunscreen before you get dressed to ensure you don’t miss anything and it has time to absorb. This helps prevent it from sweating off as much, but make sure to reapply.
  • Wear something warm before the race if it’s cold in the morning. Opt for something you don’t mind throwing away or arrange to leave it with someone before the race starts.
  • Give yourself plenty of warm-up time and don’t forget to use the bathroom. Queues for the port-a-potties might be long.
  • Use anti-chafing products like Vaseline or BodyGlide on any areas where you noticed chafing during training.  
  • Start slow and don’t get caught up in the excitement.
  • Break the race down into smaller chunks and focus on making it through each segment.
  • Make the last stretch into a game (assuming you are feeling strong) and see how many people you can pass. This helps distract you from fatigue and improves your pace.
  • Drink plenty of water and start snacking as soon as you can after finishing. Eat a proper meal within 2-3 hours.
  • Walk and stretch after the race to encourage your muscles into recovery mode.

Race day checklist

Marathon Race Day Gear Checklist

Thinking ahead and packing spares or emergency supplies can help avoid disaster. Here’s a checklist of must-have items for race day:

  • Running clothes (shoes, shorts, shirt, socks)
  • Warm tracksuit (if needed)
  • Windbreaker
  • Hat
  • Sunglasses
  • Applied sunscreen and extra to reapply
  • Spare shoelaces
  • Emergency wet wipes
  • Extra nipple covers
  • Extra anti-chafe products
  • Hydration and nutrition (such as a sports drink and protein bars)

Pacing and strategy

When the marathon starts, there will be an almost overwhelming feeling of excitement in the air. Be careful not to get caught up in this excitement and start too fast, otherwise you risk burning yourself out too quickly.

“I [saw] many people who just started running like crazy. I would pass them later because they gave their all at the beginning.”

George knew his ideal pace and tried to stick with it. He broke the race down into one-kilometer chunks to focus on getting through one segment at a time.

“At the beginning, I was like everyone else, carried [away] a bit. But after the first few Ks, I started pacing myself more cautiously, and I would look at my watch.” 

For me, the race was not 42K. For me, the race was just one K at a time. I knew that I wanted to do one K (in) six minutes, and I wanted, ideally, to keep it at that. So I would glance at my watch after every K to see my pace.
George Chasiotis

Post-Race Recovery

Finishing a marathon is the culmination of all the hard work and dedication you put into training. You will feel tired but elated once you cross the finish line. Look at the marathon you ran as a celebration of what your body and mind can do. Well done!

Now, you can take a well-deserved break! You should take two to four weeks off from running and exercising completely to give your body time to recover.

Ensure you take your time to ease back into regular exercise and remember you’ll probably feel stiff after the time off. Keep up the good habits you formed during training and check out any injuries that popped up during the run.

Now, what will you tackle next?

The 8 Best Meditation Apps: Tried, Tested, and Reviewed (2026)

Posted on by Becky

Editor’s note: This article was originally published in November 2024 with reviews of four meditation apps. I’ve since tested four additional apps – Healthy Minds, Balance, Breethe, and Waking Up – and updated this guide in April 2026 to reflect those findings. All pricing and features have been re-verified.

Meditation is a mindfulness practice that can help reduce stress and anxiety. It promotes focus, gratitude, and relaxation, and can help improve sleep, productivity, performance, mental health, pain management, and much more.

However, meditation can be challenging if you don’t know where to start. A meditation app can help you learn meditation, offering personalized recommendations, different meditation types and formats, and even stats and mindfulness tracking features. The key is finding one that fits naturally into your daily routine – if you’re still working on that side of things, our guide on how to build a daily routine that actually works is a good place to start.

I’ve now tried and tested eight of the best meditation apps to see how they work, so you don’t have to. The apps I reviewed are:

  • Calm
  • Headspace
  • Happier
  • Insight Timer
  • Healthy Minds Program
  • Balance
  • Breethe
  • Waking Up

Let’s get into it!

Disclaimer: The information below is accurate at the time of reviewing each app. The original four apps (Calm, Headspace, Happier, Insight Timer) were reviewed between September and October 2024. The four additional apps were tested between January and April 2026.

Best Meditation Apps by Category

Here’s a summary of my top picks by use case:

  • Best overall: Insight Timer
  • Best free app: Healthy Minds Program
  • Best for beginners: Headspace
  • Best for sleep: Calm
  • Best for personalization: Balance
  • Best for skeptics and learners: Happier (Ten Percent Happier)
  • Best for stress and anxiety: Breethe
  • Best for advanced practitioners: Waking Up

The main factor is matching the app to your specific goal. Read on for my full breakdown of each.

How I Reviewed These Meditation Apps

I had some meditation experience already before researching these tools, so I had an idea of what I wanted out of them. However, I would still classify myself as a beginner with lots of room to learn.

I struggle with my mental health, particularly with anxiety and depression, so I tried out these apps to see how well they worked for a real person who wants to learn more about meditation and better manage their mental health.

Furthermore, I am neurodivergent, so getting habits to stick can be a challenge. I also paid close attention to how well each app helped me remember to make time for meditation.

Other factors I reviewed include:

  • Ease of setup and use
  • Range of meditation sessions and programs
  • Free plan quality and how much you can access before subscribing
  • Personalization and content recommendations
  • Any standout features

Both free and paid tiers were assessed. Pricing is accurate as of April 2026 but is subject to change; always check the app store for the latest rates.

Meditation App Comparison Table

App Best For Free Plan Annual Price Platforms Standout Feature
Insight Timer Overall / Free Yes (most content) $59.99/yr iOS, Android 220,000+ free meditations
Healthy Minds Science-backed / Free Yes (all content) Free iOS, Android Neuroscience framework
Headspace Beginners Very limited $69.99/yr iOS, Android Structured beginner courses
Calm Sleep Very limited $69.99/yr iOS, Android Celebrity Sleep Stories
Balance Personalization 12-month free trial $69.99/yr iOS only Adapts to your progress daily
Happier Skeptics / Learning Yes (50+ sessions) $99.99/yr iOS, Android Learn videos + Dalai Lama course
Breethe Stress and Anxiety Limited $89.99/yr iOS, Android AI coaching + hypnotherapy
Waking Up Advanced / Philosophical Limited $99.99/yr iOS, Android Philosophy-led, sequential path

What Are the 8 Best Meditation Apps?

Want the TL;DR? Here’s a quick summary of the apps I reviewed, their standout features, pricing, and who each one is best for. I’ll jump into each one in more detail below.

Insight Timer

Main screen of the Insight app.

Best for: Overall use and free content

Insight Timer is the most content-rich free meditation app I tested. With over 220,000 guided meditations contributed by more than 17,000 teachers worldwide, it offers a level of variety I haven’t found anywhere else, and the vast majority of it is completely free.

Insight Timer standout features

The standout feature for me was the onboarding questionnaire. It goes much deeper than any other app I tried. It asks not just about your goal, but what’s causing the issue, how those feelings show up for you, how long you want to meditate, and what time of day you prefer. The content recommendations that came out of it felt genuinely tailored to me, which made a real difference to how often I actually opened the app.

Three screenshots of the most standout features from the Insight app.

Other key features include:

  • Meditation streak and goals: I could set a consecutive-day goal of anywhere between three and 50 days. Maintaining a streak gave me the accountability nudge I needed, which as someone who finds habits hard to stick to, was a game-changer.
  • Live events: Users can join live meditations and talks in real time directly from the app, which added a sense of community I wasn’t expecting.
  • Customizable timers: I could create and save my own silent or ambient meditation timers with interval bells, which was useful on the days I wanted to meditate without guidance.
  • Community features: The ability to follow teachers and join groups made the app feel less solitary than most.

Insight Timer pricing

  • Free: Access to the vast majority of content
  • Annual subscription: $59.99/yr (unlocks courses and advanced features)

My verdict on Insight Timer

Insight Timer was my favorite out of all the apps I reviewed, and it remains my top recommendation. The personalized recommendations and streak-based goals are the two features that made daily meditation actually stick for me. Having so much content available for free also meant I could explore different session types, teachers, and formats before deciding what worked best.

It is the only app I reviewed that I will definitely continue using long-term.

Healthy Minds Program

Best for: Science-backed, completely free meditation

Healthy Minds was one of the four apps I added to this review in 2026, and it genuinely surprised me. It was developed by neuroscientist Dr. Richard Davidson and researchers at the Center for Healthy Minds at the University of Wisconsin-Madison. It is entirely free, with no paywalls, no ads, and up to 600 days of content.

The app is structured around four evidence-based pillars: Awareness, Connection, Insight, and Purpose. Each pillar alternates between guided meditation sessions and podcast-style learning episodes that explain the neuroscience behind what you’re doing. As someone who finds it easier to commit to a practice when I understand the reasoning behind it, this format worked really well for me.

Healthy Minds standout features

  • Completely free: No subscription, no paywall, no ads. The donate-if-you-choose model felt genuinely refreshing after testing apps where almost everything is locked behind a paywall.
  • The learning component: Each session pairs practice with education. I found that understanding the neuroscience behind what I was doing made the sessions feel more purposeful and easier to return to.
  • Active meditation options: You can complete sessions while doing everyday tasks like walking or folding laundry. As someone with a busy schedule and a tendency to find excuses not to sit still, this removed one of my biggest barriers.
  • Wellbeing tracking: The app measures changes in your wellbeing over time using validated tools, so you can actually see whether the practice is making a difference.

Healthy Minds pricing

  • Completely free

My verdict on Healthy Minds

I was not expecting a free app to be this good. The quality of the content, the absence of any commercial pressure, and the structured progression through the four pillars made it one of my favorite discoveries in this round of testing. If you’re put off by the subscription costs of apps like Calm or Headspace, Healthy Minds is the answer. It’s the app I’d recommend to anyone who wants a serious, research-backed program without spending a penny.

Headspace

Best for: Beginners building a daily practice

Headspace is a meditation and mindfulness app that provides a structured approach to making mindfulness a daily practice. The app features bright, colorful animations and guidance that is easy to follow, making it more engaging and accessible for all ages.

Main screen of the Headspace app.

The app makes meditation and mindfulness techniques accessible and easier to fit into your daily life. Upon opening the app, Headspace shows a selection of recommended sessions based on the time of day, making it easier to choose a meditation that fits your needs.

Headspace standout features

Three screenshots of the most standout features from the Headspace app.

The main feature that stood out to me was the huge range of topics Headspace covers, ranging from meditations and breathing exercises to guidance on mindful parenting, building confidence, fertility support, mindful eating, and more.

Other standout features include:

  • Meditation timers: Select a guided, semi-guided, or unguided meditation timer for between five and 120 minutes.
  • SOS meditations: These short meditations are designed for times when you really need a break. They are between three and 12 minutes long, tailored to specific big feelings like burnout and overwhelm, family topics, and getting back to sleep.
  • Themed sessions: These meditations are based around real-world events and guide users through the related stress. For example, they had a series of sessions based on handling election season and political stress.

Headspace pricing

  • Free tier: Very limited
  • Monthly: $12.99
  • Annual: $69.99 (includes 14-day free trial)

My verdict on Headspace

Headspace is an excellent tool for building mindfulness practices into your everyday life. However, the lack of free content made it very difficult to establish if the content was a good match for me before subscribing.

That being said, the collections and variety of topics the app covers are fantastic, and I like the way the home screen shows a new daily mindfulness plan for morning, afternoon, and evening sessions. The feel of the app is geared toward mindfulness newbies but there is enough intermediate content to persuade me to subscribe. I feel Headspace is set up well to make mindfulness a habit.

Overall, I would subscribe to Headspace to continue using it as I feel it is a good tool to advance my mindfulness journey.

Balance

Best for: Personalized daily coaching

Balance was one of the apps I added to this review in 2026, and it took a completely different approach to anything else I tested. Rather than giving you a library to browse through, it builds you a personalized meditation program that adapts every single day based on your feedback.

Each morning, you answer a few quick check-in questions about your mood, your goals, and how the previous session felt. The app then assembles a guided meditation specifically for you based on those answers and your history in the app. The more you use it and give feedback, the better the recommendations get.

Balance standout features

  • Adaptive daily sessions: I genuinely noticed the recommendations getting more relevant as I used the app more. It felt less like using a content platform and more like having a coach who remembered what I’d said last time.
  • 10-day plans: Structured programs to develop specific skills, from breath focus to body scanning. These were great for building foundational technique.
  • Immersive Meditations: A unique format combining vibration, ambient sound, and guidance for a more sensory experience. I wasn’t sure about these at first but found them surprisingly effective for unwinding after a difficult day.
  • Sleep tools: Dedicated sleep meditations, sleep sounds, and a Wind Down activity using bilateral stimulation and controlled breathing.
  • Apple Health integration: Tracks mindful minutes in Apple Health automatically, which I appreciated for keeping a log without having to do anything extra.

Balance pricing

  • 12-month free trial (promotional, subject to change)
  • Monthly: $11.99
  • Annual: $69.99
  • Lifetime: $399.99
  • iOS only

My verdict on Balance

Balance was a real standout for me in this round of testing. The personalization goes deeper than any other app I tried, and the one-year free trial means there’s no financial pressure to commit before you’ve properly evaluated whether it suits you. The content library is smaller than Calm or Headspace, but for my purposes the daily adaptive sessions more than made up for that.

The iOS-only limitation is worth flagging if you’re on Android. But if you have an iPhone and want a meditation experience that genuinely evolves with you, I’d highly recommend giving the free trial a go.

Happier (Ten Percent Happier)

Main screen of the Happier app.

Best for: Skeptics and those who want to understand the ‘why’

Happier is a mindfulness app designed to help “fidgety skeptics” learn self-improvement and mindfulness techniques. Its core teachings are rooted in Buddhism, but the company prioritizes diversity and emphasizes that users can connect with the teachings in the way that feels right for them.

The app features lessons from top mindfulness practitioners and they even collaborated with the Dalai Lama on a meditation course, which is available for free on the app.

Happier standout features

The standout feature of Happier is the range of content formats it provides. Many of the meditation sessions are bundled with a short Learn video that explains the technique, practice, or teaching behind the meditation you’re about to do.

Three screenshots of the most standout features from the Happier app.

Weekly Wisdom provides written content about various topics from anxiety to doubt, responding vs. reacting, and the role of nature in mindfulness. I liked these written teachings because they gave me a way of furthering my mindfulness practice in new ways and in places where I couldn’t meditate traditionally.

Other top features include:

  • Daily dose: Five- to 15-minute meditations delivered each day, focused on topics from handling different emotions to various meditation techniques.
  • History: View all the meditations, courses, and episodes you’ve completed to see how far you’ve come.
  • Written guide to meditation: This guide explains the basics of meditation to beginners and is delivered through the Weekly Wisdom over the first four weeks.
  • Podcast integration: Direct links to the Ten Percent Happier podcast are built into the app.

Happier pricing

  • Free tier: 50+ guided meditations, basic courses
  • 7-day free trial
  • Monthly: $14.99
  • Annual: $99.99

My verdict on Happier

Unlike Calm and Headspace, Happier offers a more substantial free plan, with over 50 free guided meditations and a seven-video collection called The Basics for new meditators. This made it much easier to evaluate the app properly before committing to a subscription.

I really liked the variety of content and the emphasis on learning. I found that understanding the why behind some practices made it easier for me to absorb and actually stick to them. I did find the app slightly overwhelming to navigate at first, and I would have liked more personalized recommendations.

Happier is particularly well suited to people who want to understand meditation intellectually before committing to a daily practice. The free plan is more generous than Calm or Headspace, and the combination of learning content and guided sessions sets it apart.

Breethe

Best for: Stress, anxiety, and everyday wellness

Breethe was the app I was most curious about going into this round of testing, largely because of how differently it positions itself. Rather than presenting itself as a meditation app you sit down with once a day, Breethe is designed to be an all-day wellness companion, accessible in short bursts throughout your day whenever you need it.

It covers guided meditation, sleep content, breathing exercises, hypnotherapy, and AI coaching tools, which gives it a broader scope than most apps on this list.

Breethe standout features

  • AI coaching: An AI wellness companion is available around the clock for guidance and support between sessions. I found this surprisingly useful on days when I was feeling anxious and didn’t have time for a full session. Being able to describe how I was feeling and get a tailored suggestion in the moment made a real difference.
  • Made4You: An on-demand feature that generates custom meditation sessions, sleep stories, or hypnotherapy sessions based on whatever topic or goal you describe. I tested this with a few different scenarios and the results were consistently relevant.
  • Hypnotherapy content: This isn’t something I’d tried before, and I went in skeptical. I found the hypnotherapy sessions particularly effective for sleep and for winding down after a high-stress day.
  • Short-form sessions: Bite-sized options designed for two- to five-minute breaks during a busy day. These fit into my schedule far more easily than longer, structured sessions.
  • Sleep tools: Sleep stories, soundscapes, and wind-down programs. Strong, though not quite at Calm’s level for sleep content specifically.

Breethe pricing

  • Limited free tier
  • Monthly: $14.99
  • Annual: $89.99
  • Lifetime: $179.99

My verdict on Breethe

Breethe is the app I’d recommend most specifically for anxiety. The AI coaching and the ability to get personalized support at any point in the day made it feel genuinely useful in a way that a standard content library doesn’t always manage. The hypnotherapy content was an unexpected highlight.

The free tier is limited, and at $89.99 per year it sits at the higher end of the pricing range. But if stress and anxiety management is your primary goal, the breadth of tools justifies the cost in a way that the more sleep-focused apps don’t.

Waking Up

Best for: Experienced meditators and those interested in the philosophy of mindfulness

Waking Up is the most different app on this list, and I want to be upfront about that going in. It was created by neuroscientist and philosopher Sam Harris, and it takes a structured, sequential approach to meditation that is fundamentally different to every other app I tested.

Rather than offering a library to pick from freely, Waking Up puts you on a defined path. Sessions alternate between guided meditations and lesson-style content that explores consciousness, the nature of the self, and the philosophical context behind what you’re doing.

Waking Up standout features

  • Sequential curriculum: I have mixed feelings about this, because it removes the flexibility I liked about apps like Insight Timer. But for the purpose it serves — which is building a genuinely deep understanding of meditation — the structured path works well. Each lesson builds on the one before.
  • Lessons section: Audio-style lessons covering topics including free will, the nature of the self, and mindfulness as a philosophy rather than just a stress-reduction technique. I found some of these genuinely thought-provoking, even when they went beyond what I was expecting from a meditation app.
  • Guest teachers: Content from a range of thinkers, scientists, and meditators beyond Sam Harris, which adds useful variety to the voice and perspective.
  • Scholarship program: If you can’t afford the subscription, you can apply for free access. I appreciated that this was clearly flagged within the app rather than buried.

Waking Up pricing

  • Limited free trial
  • Annual: $99.99
  • Scholarship program available for those who cannot afford the subscription

My verdict on Waking Up

Waking Up is not the app I’d recommend to someone looking for a quick way to manage stress or improve their sleep. It asks more of you than that. But for anyone who has already developed a basic meditation practice and wants to understand what they’re actually doing at a deeper level, it’s unlike anything else on this list.

I found it intellectually engaging in a way I didn’t expect, and the lessons genuinely changed how I think about the practice. Whether that appeals to you comes down to what you’re looking for. If you want depth, Waking Up delivers it.

Features I Found Most Useful for Meditation

Across all eight apps, the features that made the biggest difference to whether I actually maintained a daily practice were consistent:

  • Reminders and accountability features: I struggle to stick to new habits, so I need an app that has not only reminders but some kind of challenge, goal, or accountability tracking. Insight Timer’s streak feature was the most effective version of this I found. If you want dedicated tools for this beyond meditation, our review of the best habit tracker apps covers the top options we’ve tested.
  • Personalized content recommendations: The more tailored the recommendations, the less friction there is in choosing what to do next. Balance and Insight Timer lead on this.
  • Range of content: All the apps I reviewed had significant content libraries. Once you get more familiar with meditation and what works for you, you can narrow down the apps accordingly.
  • Check-ins and mood tracking: Having a place to check in with myself and log my mood enhanced the experience and helped me track whether the practice was making a difference.
  • An adequate free plan: Finding the right app for your specific needs, especially as a beginner, requires some trial and error. Some of the apps reviewed had very limited free versions, meaning you have to subscribe to try them out for more than a week. This is a real barrier.
  • Session length flexibility: The apps that offered two- to five-minute options alongside longer sessions fit into my day far more consistently than those that only offered 15- to 20-minute formats.

These features brought the most benefit for me, but your meditation needs might be different.

How to Choose the Best Meditation App for Your Needs

Deciding which meditation app to use may feel overwhelming. To make your choice easier, ask yourself these questions:

  • Does it have the right content? Make sure the app has the right content categories and formats for your needs. For example, if you’re specifically looking for movement-based meditations or content for children, you won’t find much on Waking Up, but Headspace covers both.
  • Is it easy to use? An app that takes forever to set up and has a messy content library will end up hindering your practice. Look for apps with a straightforward interface, a well-categorized library, and a good search function.
  • Does it have the right features for you? Figure out your must-haves and make sure the app you choose has them. This could be accountability features, SOS meditations, comprehensive sleep content, AI coaching, or tracking capabilities.
  • Does it match your experience level? Advanced practitioners and those who prefer unguided meditation may be put off by more beginner-centric apps. Make sure the content and tools match where you are in your practice.
  • Can you properly try it for free? Seven days is not long enough to form a meaningful opinion on an app. Prioritize apps with a generous free tier over those with time-limited trials.

Common Mistakes to Avoid When Choosing a Meditation App

  • Subscribing before testing: Use the free tier fully before committing. Some apps offer very little for free, which makes it worth looking at Insight Timer or Healthy Minds first so you have a proper benchmark.
  • Choosing the most popular option rather than the most suitable one: Calm and Headspace are the most widely recognized apps, but they are not the best fit for everyone. I found Healthy Minds, Insight Timer, and Balance offered better value for my specific needs.
  • Ignoring session length flexibility: An app that only offers 20-minute sessions is unlikely to be used consistently by someone with an unpredictable schedule. Check that short-form options exist before committing.
  • Overlooking the onboarding experience: A weak onboarding questionnaire leads to generic recommendations. Insight Timer and Balance ask the most thorough questions upfront and deliver better-matched content as a result.
  • Treating the first app as a permanent commitment: I tried several apps before settling on Insight Timer as my long-term choice. This is normal. If the first app doesn’t feel right after a few weeks, try another rather than abandoning the practice altogether.

FAQs

What are the best meditation apps available? The best meditation apps available are Insight Timer, Healthy Minds, Headspace, Calm, Balance, Happier, Breethe, and Waking Up. The right one depends on your goal, budget, and experience level.

Which meditation app is best for beginners? Headspace is widely regarded as the best app for beginners thanks to its structured courses and progressive approach. Healthy Minds is also an excellent starting point and is entirely free.

Is there a free meditation app worth using? Yes. The Healthy Minds Program is entirely free, with no ads and up to 600 days of content backed by neuroscientific research. Insight Timer also offers a very large free library of over 220,000 guided meditations, most of which are accessible without a subscription.

Which meditation app is best for sleep? Calm is the strongest option for sleep, primarily due to its library of celebrity-narrated Sleep Stories and high production quality. Breethe and Insight Timer also offer strong sleep-focused content.

Is Calm or Headspace better? This depends on your goal. Calm is the stronger choice for sleep content and relaxation. Headspace is better structured for beginners building a mindfulness habit. Both have limited free tiers and similar annual pricing.

Which meditation app is best for anxiety? Headspace, Breethe, and Insight Timer all include substantial content for anxiety relief. Based on my testing, Breethe’s AI coaching and on-demand session creation made it the most flexible option for managing anxiety throughout the day.

How do meditation apps work? Meditation apps provide guided meditation sessions to help people learn how to meditate and improve their mindfulness through practice. Most apps also offer other content like yoga, breathing techniques, soundscapes, sleep tools, and mood tracking.

What are the benefits of using a meditation app? Consistently practicing meditation can help reduce stress, improve mental health and anxiety, enhance sleep, manage pain, and more. Using a meditation app makes it easier to be consistent thanks to reminders, personalized recommendations, and a variety of content formats.

How much do meditation apps cost? Most premium meditation apps cost between $60 and $100 per year, or between $12 and $15 per month. Healthy Minds is completely free. Balance offers a 12-month free trial before the $69.99 annual subscription applies. Insight Timer’s core library is free, with an optional $59.99/yr subscription for advanced features.

Which meditation app has the most content? Insight Timer has the largest library of any app I tested, with over 220,000 guided sessions contributed by more than 17,000 teachers worldwide. Most of this content is available for free.

Which meditation app is best for experienced meditators? Waking Up is the most well-suited app for experienced practitioners who want to go deeper. Insight Timer also works well at an advanced level given the breadth of its content and the range of teaching styles available.

Over To You!

Meditation is a powerful mindfulness tool that offers a huge range of benefits. Having now tested eight apps across two rounds of reviewing, my overall recommendation remains Insight Timer for most people, with Healthy Minds as the best free option and Balance as the best choice for personalization.

The key factor in making any app work long-term is consistency. Short, regular sessions produce better results than occasional longer ones. Start with whatever free option feels most accessible, and adjust from there as your practice develops.

MEDICAL DISCLAIMER
The content provided on this website by RoutineBase OÜ is for informational purposes only and should not be considered medical advice. We are not healthcare professionals, and the information presented is not intended to diagnose, treat, or cure any medical conditions. Consult with a qualified healthcare provider before making any changes to your health or wellness routine.
AFFILIATE DISCLAIMER
Some of the links on this website are affiliate links, meaning RoutineBase OÜ may earn a commission if you click through and make a purchase at no additional cost to you. The inclusion of any affiliate link does not imply endorsement, approval or control by RoutineBase OÜ of the site. Use of any such linked site is at your own risk and we strongly advise you make your own investigations with respect to the suitability of those sites.