How to do mindful breathing: breath meditation steps
Mindful breathing doesn't change the breath; it just watches it: where it comes in, where it goes out. Getting distracted is normal. The practice is noticing, then coming back to the breath.
▶ Breathing and meditation, 6 seconds in and out
The steps
- 1Sit or lie down, eyes closed or resting on the floor ahead.
- 2Take three slightly deeper breaths, then let the breath return to normal.
- 3Rest your attention at the nostrils or the belly, and feel each breath in and out.
- 4When you notice you're thinking about something else, say "back" to yourself and return to the breath.
- 5Start with 5 minutes and build up slowly.
Simple prompts
"Breathing in, I know I'm breathing in; breathing out, I know I'm breathing out." Say it silently with the breath. Losing count or drifting off is fine.
Read this first
- 1Sit or lie down somewhere safe. Never practise standing.
- 2Never practise while driving, riding, bathing, swimming or near water.
- 3If you can't hold your breath any longer, breathe in. This is not a contest.
- 4If you feel dizzy or tingly, stop at any time and return to natural breathing.
- 5If you are pregnant or have a heart condition or serious health problem, ask a medical professional first. This is not medical advice.
Follow a session
Research on breathwork: SANCTUARI →