The mindfulness exercise, “Breathing in, my breath grows deep; breathing out, my breath goes slow,” is a simple yet profound practice inspired by the teachings of Zen master Thich Nhat Hanh and the Plum Village tradition. It taps into the natural rhythm of our bodies and minds, serving as a gateway to deeper understanding and presence.

As you breathe in, you consciously invite your breath to become deeper, filling not just your lungs but your whole body with life-sustaining oxygen. As you exhale, focus on the sensation of the breath leaving your body, flowing out slowly and completely. This practice is a direct and tactile exploration of the present moment.

This practice, shared with us by Thich Nhat Hanh and his community in Plum Village, emphasizes gentle observation and attunement. It’s about being present with your breath as it is, without judgement. If you find yourself trying to control or lead your breath, gently shift your focus back to simply watching and experiencing the act of breathing.

Thich Nhat Hanh’s teachings encourage us to acknowledge wandering thoughts, smile to them, and gently guide our focus back to the breath. It’s not about suppressing thoughts, but simply seeing, observing, and releasing them, returning our focus to the breath.

Observing the constant change in our breath underscores the Buddhist concept of impermanence. No two breaths are exactly the same. Like watching the waves on a lake or sea, observing the breath can provide a peaceful and restful space in our minds.

Moreover, our breath serves as a poignant reminder of our interconnection with all things. As we breathe in the oxygen provided by plants and trees, and breathe out the carbon dioxide they require, we directly experience our symbiotic relationship with the Earth.

This practice has the power to influence our mental state. By shifting our focus to the breath, we can soothe mental stress and turmoil, allowing our breath to naturally become deeper and slower. This creates a feedback loop, where a calm mind promotes a calm body and vice versa.

“Breathing in, my breath grows deep; breathing out, my breath goes slow” is more than a relaxation technique—it’s a pathway to experiencing impermanence, interconnectedness, and the richness of the present moment. It’s a reminder that our breath, an act so natural and automatic, can become a powerful tool for insight and peace.

To delve deeper into these teachings, Plum Village has an app available at https://plumvillage.app/. Here, you can enjoy guided meditations and learn more about the richness of Thich Nhat Hanh’s teachings.