Help
Sign In
Photizo
November 2009 
Breath Awareness
Posted on Jun 15th, 2008
by 
Photizo
Photizo
The most basic breathing practice is simple breath awareness. Come into a comfortable seated position - cross-legged, kneeling, or in a chair. It's important to have the spine straight, so that the lungs and torso have room to expand in all directions as you breathe. To lengthen the spine, consider sitting with a folded blanket just under the hips (cross-legged) or between the hips and heels (kneeling).
Close your eyes and bring your awareness to your breath. Begin by simply noticing each breath as it happens. As you inhale, notice that you are inhaling. As you exhale, notice that your are exhaling. Continue this noticing until you feel your awareness settling comfortably and reliably on the breath. You can then refine your awareness, by noticing more subtle aspects of the breath. Consider shifting your awareness to the following aspects of the breath:
Close your eyes and bring your awareness to your breath. Begin by simply noticing each breath as it happens. As you inhale, notice that you are inhaling. As you exhale, notice that your are exhaling. Continue this noticing until you feel your awareness settling comfortably and reliably on the breath. You can then refine your awareness, by noticing more subtle aspects of the breath. Consider shifting your awareness to the following aspects of the breath:
Notice the breath entering and exiting the body at the tip of your nose. Notice the breath move through the airway, from the nose to the mouth to the throat as you inhale, and from the throat to the mouth to the nose as you exhale. Notice the quality of your breath: Does it feel jagged or smooth? Does it feel rushed or slow? Does it feel shallow or deep? Notice the sound of your breath: Can you hear it? What does it sound like? Notice the length of each inhalation and exhalation. Are they even? Is the breath slowing down or speeding up? Notice the belly moving with the breath. Place your hands on your belly and feel the belly expand and contract. Notice the rib cage moving with the breath. Place your hands on your rib cage and feel the ribs expand and contract. Notice the chest and upper back moving with the breath. Wrap your arms around your upper chest and shoulders, and feel the chest and upper back move with the breath. (see the hug breath for a more detailed version of this observation). Notice the full dimensionality of your breath: radiate out, in all directions, with each breath.Continue to notice whatever you notice - go deeper with this awareness practice and notice the subtleties of your own breath. With this practice, you are not trying to consciously control the breath. However, as you become more aware of the breath, you may find that the quality of your breath changes. Allow this to happen naturally, without strain or effort.
Suggested Practice Time: 5 minutes or longer. Practice several times a day, if possible. This is a practice that can stand on its own, whenever you have the chance to practice it.
Kelly McGonigal, PhD is a leading expert on the mind-body relationship and the psychology of yoga. She teaches yoga, meditation, and psychology at Stanford University, and is a passionate editor and freelance writer in the areas of mind-body psychology and integrative healthcare. Her writing and work has been featured in Yoga Journal, Yogi Times, L.A. Yoga, Yoga Chicago, Yoga for Everybody, and IDEA Fitness Journal, and she has been featured as a mind-body expert for many publications, including the New York Times, the Washington Post, Body + Soul, Fitness, Women’s Health, Martha Stewart Weddings, Readers Digest, Runner’s World, and MSNBC.com.
Access: Public
