Mindful Breathing | Breath Observation
- May 7
- 9 min read
Tuning into your breath is a crucial first step in your spiritual journey.
By PRANA EDITORS | Updated: May 07, 2025
Welcome to the first article in our Pranayama Learning Series. Although this series is rooted in the yogic tradition, we’ve chosen to begin with mindful breath, a foundational practice more associated with Buddhist meditation. Why? Because before building a full pranayama routine, it’s incredibly helpful to first cultivate a deep connection with your breath and mind, and experience inner stillness.
Quick Overview: Mindful breathing is when you observe your breath without effort, control, or expectation. It’s not technically a pranayama, but it prepares you for it. Starting here makes the rest of your breathwork journey less mechanical, more intuitive, and a lot more enjoyable. In this Article: Meaning | Purpose | Step-by-step Guide | Practice Tips | Benefits |
This guide is for anyone just beginning their breathwork journey, including yoga students, mindfulness meditators, and self-care enthusiasts. We’ll explore what breath observation really means (from Vedic, Yogic and Buddhist perspectives), why it matters, and how to begin. You’ll also find practical tips, common challenges, and insights to establish a meaningful practice.
What Is Mindful Breathing?
Mindful Breath, also called Breath Observation, is the practice of watching the natural flow of the breath without trying to change, shape, or control it. It’s all about tuning into the physical or subtle sensations of each inhale and exhale, anchoring your attention in the present moment.
“Before controlling the breath, observe it. Before lengthening it, feel it. Before mastering it, become familiar with it,” says Vineet Kaul, Prana Sutra’s Editor-in Chief. “Observation comes first. Regulation follows. And eventually, in stillness the witnessing consciousness reveals itself.”
In essence, it’s a form of inner listening. You’re not doing anything to the breath—you’re just being with it. Over time, this practice teaches non-judgmental awareness, patience, and a deeper sensitivity to what’s happening inside you. It’s also a great way to soften your attention.
Breath Observation in Yoga
In the yogic and Vedantic systems, mindful breathing is better known as breath observation, and its main goal is to shift attention from the outer to the inner experience. Unlike its Buddhist counterpart, breath observation is taught in two progressive stages:
Swasa Anusandhana: Observing the natural breath, with a focus on its rhythm, texture, flow, or other physical aspects or sensations.
Prana Anusandhana: Once the breath is felt deeply, the focus shifts to observing prana–the subtle life energy force that moves with and beneath the breath.
In the first stage, you attune to the physical aspects of the breath. In the second, you begin to sense energy flow and patterns. Together, they reflect a natural evolution in awareness: from the gross to the subtle, from the physical to the energetic, from the outer to the inner self.
Moreover, anchoring the mind to the breath is one of the simplest ways to enter a meditative state without learning formal techniques. It quickly establishes a breath-body-mind connection, making it easier to practice pranayama (breathwork) and dhyana (meditation) more effectively.
“Mindful Breathing can also be equated to two other yogic practices,” explains Vineet. “Hamsa Breathing, which involves silently chanting the mantra of the breath (So 'Ham or Ham 'Sa), and Antara Mouna (Inner Silence), a meditative system in Integral Yoga that begins with sensory withdrawal and moves toward observation of mental activities without judgment or engagement.”
Why Practice Mindful Breathing?
According to Buddhist teachings, our minds are often scattered—caught in thoughts about the past or future. This often leads to a lack of focus or emotional turbulence. Moreover, in this state, we tend to act on autopilot, react impulsively, and lose connection with the present moment.
Mindful breathing helps anchor you to what’s happening now. It brings the wandering mind back to the body, to the breath, to what the Buddhists called the “here and now,” In doing so, it cultivates presence, steadiness, and the ability to witness our mind without judgment.
From a Vedic perspective, this witness-awareness (Sakshi Bhava) is essential for contemplation of the truth and self-inquiry. And from a wellness perspective, it’s one of the most accessible ways to reduce stress and feel grounded—wherever you are, whatever you’re going through.
But most importantly, the practice of mindful breathing has immense universal appeal because it doesn’t require any belief system or formal training. Whether you’re spiritual, skeptical, or somewhere in between, it offers a simple yet effective path to more clarity and connection.
How to Practice Mindful Breathing (Step-by-Step Guide)
Breath observation doesn’t require any special tools, rituals, or techniques. Just your body, your breath, and a few quiet minutes. Here’s a simple step-by-step guide to get started:
Posture: Sit in Sukhasana (Easy Pose), or on a chair with your feet flat on the ground. You can also lie down in Savasana if that feels better. The goal is to be still and relaxed, yet alert. Support your body with blankets, cushions, or bolsters if needed.
Set an Intention: Take a moment to set the intention behind your practice: signaling to the mind that “I am here to observe” helps make the shift from doing to being.
Settle In: Close your eyes, relax your facial muscles, and drop your shoulders.
Bring Awareness to the Breath: Link your attention to the breath as it flows in and out through the nose. There’s no need to change it. Just observe it.
Choose a Point of Focus: After a minute or two, choose any one aspect of breathing to focus on. This can be the feeling of air brushing against the nostrils, the rise and fall of the belly, or the soft ocean-like sound of the breath. Explore different sensations and follow what feels most intuitive. Feel free to rotate between different aspects.
Notice the Details: Try to observe subtle details like sound (smooth or noisy?), rhythm (fast, slow or even?), and depth (deep or shallow). You can also observe the pause between breaths or temperature shifts when the breath enters and leaves the body.
Don’t Analyze: Observe with curiosity and a sense of connection. Don’t get caught up in the why or the how, and definitely don’t react to fleeting thoughts and emotional triggers.
Stay the Course: The mind will wander, and that’s normal. Each time it drifts, gently guide it back to the breath. Keep returning, again and again and again.
Duration: Start with 5 to 10 minutes. You can sit longer if it feels nourishing.
Closure: To conclude your practice, take a few deep breaths, wiggle your fingers and toes, and slowly open your eyes. Sit quietly for a moment and notice how you feel.
Editor’s Note: Remember, “attention” and “intention” are key to create present-centered awareness. But don’t forcefully ignore thoughts and emotions as you observe your breath. Instead, acknowledge and accept them the way they are, whether you like them or not |
Tips to Practice Breath Observation Effectively
Breath observation is simple, but that doesn’t mean it’s easy. In your very first session, you’ll realize how the mind loves to wander, chase thoughts, and dissect every sensation. Staying with the breath takes patience and a lot of skill. Here are some tips to make it smoother:
Support You Posture
Although optional, yoga props can be incredibly helpful for beginners or anyone who finds it difficult to sit still for extended periods. For instance, a folded blanket or bolster under the hips can elevate the pelvis and support a natural spinal curve, making it easier to stay upright. The key is to remove physical distractions—so your full attention can rest with the breath.
Have No Expectations
Some days your mind will feel calm, other days it’ll feel like a bull in a China shop. That’s just how it is. Breath observation meets you where you are. Since you aren’t trying to control anything, you can’t be “good” at it. All you can do is keep showing up.
Use Mental Labeling
Soft mental cues like thinking ‘in’ on the inhale and ‘out’ on the exhale can help you stay anchored. You might also try ‘rising” and ‘falling’ if you’re watching the belly. However, avoid counting the breath as it can lead to subconsciously trying to equalize the inhale-exhale.
Try Anchoring Techniques
Anchoring techniques are tools that help you return your attention to the breath when the mind wanders—which it inevitably will. Essentially, you choose a specific action and return to it whenever attention scatters. This can be something as simple focusing on the tip of the nose or visualizing a glowing orb expanding and contracting with each breath.
Be Patient and Persistent
You can’t force stillness, you can only settle into it. There’s nothing more futile than trying to chide or coerce your mind into being steady. Let it behave as it wishes and simply observe it. If you find yourself restless, agitated, or bored, notice that too—it’s all part of observation. Short, consistent practice is better than occasional long sits. Choose a regular time—morning, mid-day, or before sleep, and practice breath observation for at least 5 to 10 minutes.
Editor’s Note: Self-care enthusiasts can make this a part of their journaling practice. After your session, jot down what you noticed. Was the breath shallow or deep? Was the mind busy or quiet? Journaling helps track progress and deepens your connection to the practice. |
Benefits of Mindful Breathing
When practiced regularly, mindful breathing can bring about noticeable shifts in your mental, emotional, and physical well-being. Although the effects unfold gradually, they create a solid foundation for personal growth and long-term spiritual transformation.
Here are some of the well-established benefits of practicing mindful breathing:
Calms the Nervous System: Studies show it activates the parasympathetic nervous system—your body’s “rest and digest” mode, which in turn lowers heart rate and blood pressure within a matter of minutes, and brings a sense of ease to body and mind.
Reduces Stress and Anxiety: Linking attention to the breath (and the present moment), helps disengage from mental chatter and though loops that fuel anxiety. Many practitioners feel more grounded and less reactive after just a few days of practice.
Builds Emotional Awareness: The breath reflects your inner state. With mindful breathing, you begin to notice how it changes with your thoughts, emotions, and habits. This awareness creates a pause between stimulus and response, helping you recognize and regulate emotions more gracefully.
Enhances Focus: Mindful Breathing teaches our minds how to stay with one object – the breath. Practicing breath observation is like training the mind to stay with one object. Developing this skill naturally improves focus and concentration.
Builds the Foundation: Trying to regulate the breath without learning to observe it is like trying to surf without knowing how to swim. Mindful breathing develops sensitivity, subtle awareness, and the inner stillness that breathwork and meditation demands.
Supports Spiritual Growth: In yogic and mindfulness traditions alike, the breath is seen as a bridge between the body, mind, and spirit. Observing it with reverence opens the door to inner stillness, insight, and connection with something deeper than thought.
How to Progress From Mindful Breathing
Some breathing exercises are taught as preparatory steps: you learn them, reach a goal, and eventually move on. But that’s not the case with breath observation. It’s not something you outgrow, and even after years of practice, it remains useful on and off the mat.
Mindful breathing can help you settle before meditation, cope with a busy or stressful day, or unwind at night when the mind feels noisy. That’s why so many spiritual traditions—Zen, Vipassana, Yoga—all begin and return to this simple act: sitting with the breath, just as it is.
That said, once you can do it for 10 minutes without drifting off, you’ll probably want to explore basic pranayamas and expand your breathwork routine. Here are a few to consider:
Belly Breathing: Learn how to breathe into the belly, engaging the diaphragm fully. This is essential for relaxed, efficient breathing and prepares you for deeper breathwork.
Dirgha Pranayama (Three-Part Breath): Practice expanding your breath into the belly, ribcage, and upper chest. This yoga-based breathing technique strengthens the respiratory system and trains the breath to flow slower, longer, and deeper.
Samaveta Pranayama (Double Nostril Breathing): Practice slow, even breathing in and out through both nostrils. This simple pranayama helps harmonize the energy flow through the left and right energy channels (nadis) and steadies the mind.
These practices are beginner-friendly and designed to deepen your relationship with the breath. Plus, they benefit from the mindfulness and present-moment awareness you’ve already cultivated.
Final Thoughts + What to Read Next
If you are not ready–or not interested–in pranayamas, that’s okay too. Breath observation is a form of mindfulness-meditation in its own right. It doesn’t have to lead anywhere. You can continue doing it as a lifelong practice to develop presence and non-judgmental awareness.
If you’ve found this guide helpful, consider supporting our work by sharing it with your community or making a one-time or monthly donation. You can also join our monthly newsletter to receive updates, practice tips, and breathing exercises—delivered straight to your inbox.
Before you go, here are some articles that may interest you:
The Four Parts of the Breath Cycle in Yoga (Related Yoga Theory)
How to Practice Diaphragmatic (Belly) Breathing (Next in the Series)
13 Best Mindfulness Books to Find Your Calm (Book Recommendations)
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