Breath awareness sounds too simple to be a practice, since you are already breathing. But paying attention to the breath without trying to change it is where some practices start. These seven practices go from plain noticing to gentle shaping, in order. Start at the top, and stay wherever is useful. None of them requires a particular way of breathing, and you can stop at any point.
1. Notice a few breaths
Right now, notice a few breaths, with your attention riding along. You might feel it at the nose, in the chest, in the belly, or nowhere in particular. Do not try to improve anything. If you get distracted, noticing that you got distracted is part of the practice.
2. Count, if you like counting
Some people find counting gives the mind something to do. You could count each out-breath, one, two, up to ten, then start again. If you lose count, start over, which is the exercise and not a failure. If counting feels like pressure, skip it and just notice instead. Counting is optional, and it is not for everyone.
3. Feel one spot only
Pick the place where the breath is clearest, such as the cool air at the nostrils, the rise of the chest or the swell of the belly, and stay with that one spot for a few minutes. Breath awareness can be easier when you pick one place. If it is hard to feel the breath anywhere, put your attention on a sound or your feet instead.
4. Let the out-breath take its time
Without forcing, you might invite the out-breath to run a little longer, like a sigh that takes its time. You may find the longer exhale happens by itself, or that nothing changes. Do not push it, and do not worry if it does not feel different. If it feels strained, go back to ordinary breathing.
5. Rest a hand on the belly
Lying down or sitting, you can rest one hand on your belly and notice whether it moves as you breathe. This is a simple way into diaphragmatic breathing, and the hand helps you feel the movement. You do not need to make the belly move. Some people find it moves easily, some find it does not, and both are normal.
6. Let a steady rhythm find you
If you like rhythm, you can let your breathing settle to a gentle beat, such as the pace of a slow walk or the tick of a clock. Let it be natural and comfortable, and never strained, with no count to reach. Stop if you feel dizzy, light-headed or uncomfortable, and go back to your usual breathing.
7. Take one conscious breath before things
Before a meal, a call, a door, an email: one breath, felt fully. This is the practice leaving the cushion and entering the day. You might choose one daily cue, such as the first sip of tea or the moment you sit down at your desk.
How to practise without turning it into a chore
A few suggestions that suit beginners:
- Start with one minute. Add time only if you want to.
- Practise sitting, lying or standing, whichever is comfortable.
- Pick a regular cue, such as after brushing your teeth.
- Expect your mind to wander, and bring it back gently.
- Keep a note of what you observed, if you like, and skip it if you do not.
Missing a day is fine. Come back whenever you wish.
Where and when to practise
Any comfortable place will do: a chair, a bed, a park bench, a standing queue. Keep your eyes open when standing or moving. If you are seated or lying with support, you can close them if that is comfortable. If you are travelling, do not practise while driving or cycling, and keep your attention on the road or the path. You can use short, casual moments through the day or longer sessions, and there is no set time. If you find your mind very busy, try the practice after a walk or a shower.
If breathing practices feel uncomfortable
For some people, especially those with trauma histories or panic, attention on the breath increases anxiety. That can happen. You can keep your eyes open, keep it short, put your attention on your feet instead, or work with a practitioner. Stop if anything feels worse. If you have asthma or another breathing condition, check with your clinician about what suits you.
Do not use a practice to manage unexplained breathing difficulty, chest pain or faintness. Seek medical advice. Call your local emergency number for severe breathing difficulty, such as gasping, choking or being unable to get words out; a tight or heavy chest; sudden chest pain or discomfort that does not go away; pain spreading to an arm, neck, jaw, stomach or back; or chest pain with sweating, feeling sick, light-headedness or shortness of breath. Do not drive yourself for emergency care. Chest pain that comes and goes, or goes away quickly but still worries you, also needs medical advice.
Related: breathing exercises for anxiety.
