Mindful Breathing – John Unwin Photography

A tranquil lake scene with soft ripples and surrounding mountains.
“Breathing in, I feel calm; breathing out, I feel ease.”
A tranquil lake, steady amidst life’s movement, mirrors the stability and calm cultivated through mindful breathing.

Mindful breathing, as taught by Thich Nhat Hanh, is a timeless practice rooted in the Anapanasati Sutta (the Sutra on the Full Awareness of Breathing). It is a simple yet profound way to connect with the present moment, bringing calm, joy, and clarity to our lives. Through conscious attention to the breath, we bridge the mind and body, cultivating peace and insight.

This five-part practice offers a simple path to mindfulness, with each step drawing from Thich Nhat Hanh’s teachings and reflecting the wisdom of the Anapanasati Sutta. Whether you are new to mindfulness or seeking a structured approach to deepen your practice, these steps are for you.

The Five-Part Practice

1. Breathing in, I know I am breathing in; breathing out, I know I am breathing out

This foundational step invites you to simply observe the breath. Focus on the cool air entering your nostrils and the gentle release of warmth as you exhale. By paying attention to the rhythm of the breath, you anchor yourself in the here and now. Thich Nhat Hanh likens this to the stability of a tree trunk, steady amidst life’s storms.

Personal Note: “I like to settle into my environment first—feeling the cushion beneath me, noticing the light, and allowing everything to calm down naturally before focusing on my breath.”

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2. Breathing in, my breath grows deep; breathing out, my breath goes slow

Depth and slowness are the hallmarks of this phase. Let your breath naturally deepen and slow down, bringing relaxation to your body and mind. This practice is not about control but gentle awareness, allowing each breath to guide you toward calmness. As the breath connects you to the cycles of nature, you may feel a sense of gratitude for the interconnection between yourself and the world around you.

Personal Note: “I often notice how my breath takes care of itself, gradually becoming deeper and slower without any effort. If my nose is stuffy or my breaths feel shallow, I simply notice that too—there’s no need to force or fix it.”

A lush green forest with sunlight filtering through the canopy.
The forest reminds us of our interconnection with the natural world, as each breath sustains and nourishes life.

3. Breathing in, I feel calm; breathing out, I feel ease

This practice introduces tranquility and harmony. Visualize calmness as you breathe in—a soft breeze or golden light filling your being. On the out-breath, release tension and invite ease. Even in moments of unease, this gentle awareness helps you acknowledge and let go of stress, offering solace and balance.

Personal Note: “I place a hand on my belly here to help focus on my core rather than my mind. It helps deepen the calming effect. As I breathe out, I think of riding a bike downhill, feeling that effortless ease.”

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4. Breathing in, I smile; breathing out, I release

A simple smile during the in-breath fosters joy and self-compassion. Let this smile be genuine and nurturing, a reminder to treat yourself with kindness. On the out-breath, release anything holding you back—negative emotions, tension, or unnecessary thoughts. This step clears the way for emotional balance and clarity, making room for positive energy.

Personal Note: “I like to smile at different parts of my body, and sometimes I jiggle my hands or forehead to help release tension there. When thoughts arise, I try to identify them and gently let them go, practicing awareness without holding on.”

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5. Dwelling in the present moment, I know it is a wonderful moment

The culmination of the practice lies in fully embracing the present moment. By letting go of worries about the past or future, you immerse yourself in the richness of now. This moment is a gift, and mindfulness allows you to savor it fully. With practice, you will find freedom and peace in the impermanence of each breath.

Personal Note: “For me, the wonderful part is often the calmness—the reduction of all the things pulling at my attention. Even a brief glimpse of this is enough to feel the benefit throughout the day for myself and those around me.”

Relating the Five-Part Practice to the Anapanasati Sutta

The Anapanasati Sutta outlines sixteen ways of breathing, categorized into four domains: body (form), feelings, mental formations, and perceptions. Each element of this five-part practice aligns with these teachings:

Breathing Awareness connects to the body (form), grounding us in the physical experience of the breath.
Depth and Slowness reflect calming the body and cultivating a natural rhythm.
Calm and Ease correspond to feelings, fostering joy and tranquility.
Smile and Release align with mental formations, inviting concentration, happiness, and the release of burdens.
Present Moment Awareness integrates perceptions, embracing impermanence, interconnection, and freedom.

By engaging with this practice, we experience the essence of the Anapanasati Sutta in a simplified, accessible way. It reminds us that mindfulness is both a personal and universal journey—a path to liberation that begins with a single breath.

Invitation to Practice

Thich Nhat Hanh’s teachings encourage us to explore mindful breathing as a practice of love and self-compassion. The five-part practice presented here is a doorway to calmness, joy, and insight. Whether you are a beginner or an experienced practitioner, let your breath guide you home.

For more resources, including guided meditations and teachings, visit the Plum Village app (https://plumvillage.app/).

Take a moment now. Breathe deeply. Smile. Release. Rest in the beauty of the present moment.

bamburgh on an autumn day taken from the castle

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.

John Unwin Photography

Tag: Mindful Breathing

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