Your breath is always with you. It continues whether you notice it or not, and it can be a simple, steady anchor to the present moment.
The Vietnamese Zen teacher Thich Nhat Hanh wrote that “breath is the bridge which connects life to consciousness, which unites your body to your thoughts.” His words invite us to notice the breath as a way of coming home to ourselves.
Noticing the breath you already have
You don’t need to change your breathing to practise breath awareness. Simply notice it: the air coming in, the air going out, the gentle rise and fall of your chest or belly.
When your mind wanders, which it will, gently bring your attention back to the breath.
Why the breath helps
Many people find that paying attention to the breath helps them feel calmer and more present. Slow, easy breathing can help the body settle. The breath is also always available, wherever you are.
A simple breath practice
- Sit or lie down somewhere comfortable.
- Let your eyes close, or rest your gaze softly.
- Notice the natural rhythm of your breath.
- Feel the air moving in and out of your nose.
- When your mind wanders, gently return to the breath.
- Continue for a few minutes.
Keep the breath natural and easy. If you feel light-headed or uncomfortable, let your breathing return to normal and open your eyes.
Breath in daily life
You can bring breath awareness into ordinary moments: waiting for the kettle, standing in a queue or before answering a message. One mindful breath can be a small moment of calm.
Many traditions, one breath
Breath awareness appears in many traditions, from Buddhist meditation to yoga. You can explore them with curiosity and respect, or simply enjoy the breath as it is.
How little is enough
Several times today, pause and take one slow, mindful breath.
For more, read breath, mood and attention: what early research suggests.
There’s more along these lines on the Guides page.