Written by Leigh Marsden, Yoga Teacher
Leigh Marsden is a registered yoga, breathwork, and meditation teacher, published author, and silence advocate. She has extensive experience in silence practices, and silent retreat facilitation.
Observation of the natural breath in the nostrils: Mindfulness of Breathing is a fundamental meditation technique I love to offer in yoga classes, on courses, and during retreats because of its profound, often immediate benefits. Got five minutes spare? Why not incorporate Mindfulness of Breathing into your day and see how it enhances your life?
What is mindfulness of breathing?
It is the practice of paying attention to the natural breath as it flows through the nostrils. Mindfulness of Breathing can be performed by nearly anyone who is looking to enhance their well-being, as well as yoga students seeking to develop the key skill of focusing awareness as part of their yogic practices.
Practicing how, when, where
Practicing mindfulness of breathing
Taking time to prepare for any meditation practice will help you to settle and feel the benefits sooner. For tips and ideas, watch my video, Preparation for Meditation.
How
Take a comfortable seat or lie down. Close your eyes or soften your gaze at one point. Take a deep inhale and relax your body on your exhale. Turn your attention inwards.
Notice the sensation of your natural breath as it flows through your nostrils. Do not change your breath in any way. Try to focus your attention specifically on sensations in the nostrils rather than on the whole breathing process. Gently bring your attention back when you wander.
Continue to observe without judgement. Notice the details of the sensations, e.g., cooler air in, warmer out. Which nostril has more air flowing through it? Also, the natural retention of the breath is observed after inhalation and exhalation. (Do not add a retention; simply observe what is already there.)
Continue for 5 minutes or more.
When
Many people find that meditation practice is best done first thing in the morning, when the mind is fresh. But this is a personal preference, and ultimately the best time is one you can maintain on a regular basis. We do know that attempting to meditate directly before bed is not ideal as it can be challenging to stay awake, and our goal with any meditation is to remain in alert observation. Four Good Times of Day to Meditate (And One to Avoid) | Psychology Today.
Missed a practice? You can ask yourself at any moment during your day, ‘Can I feel the breath in my nostrils?’ This will anchor you in the sensations of the present moment and offer a micro dose of the benefits available from a longer practice.
Where
Any meditation is best done in a quiet place with reduced distractions. But anywhere is possible. On your lunch break at work, while you wait in the car to pick up the kids, on an airplane, you name it! Give yourself the gift of a few minutes of Mindfulness of Breathing before moving on to your next activity.
What happens when you practice?
1. You focus your awareness
Concentrating one’s awareness on a single point naturally leads us into a meditative state. The breath is a useful point to concentrate on because it is always present, and no imagination is needed. There is no need to ‘do’ anything. Instead, we are in passive observation of what is already happening. This doesn’t mean that other thoughts won’t arise. They almost certainly will! We simply allow the thoughts to arise and move through without placing particular attention on them. This process of focusing awareness is known as Dharana in Patanjali’s Yoga Sutras. Written around the 2nd century BCE, Patanjali’s Yoga Sutras continue to be the authoritative text on yoga today. 8 Limbs of Yoga: The Path of Enlightenment in Patanjali's Yoga Sutra.
2. You notice the gaps
As we observe the natural breath in the nostrils, we become acutely aware of the moments in between the breath when there is no breathing. Practice diving into the stillness and space in those moments. Notice that there are similar gaps between your thoughts. Observe without expectation.
3. You practice simply being
We practice mindfulness of the present moment and allow everything to be exactly as it is. No changing the breath. No judgement. Just Be.
What is the overall result?
The practice of meditation provides multiple profound benefits to the body and mind. 12 Science-Based Benefits of Meditation. Mindfulness of breathing is no different; it encourages a calm state of being that reduces anxiety, stress, and fear. The first four of Patanjali’s Yoga Sutras address the question, what is the purpose of yoga? We learn that yoga is the quietening of the fluctuations of the mind so that the practitioner can see their true self clearly, ultimately gaining union with all in the universe. Alongside other yoga practices in categories such as pranayama (harnessing universal energy) and asana (physical postures), Mindfulness of Breathing is a very useful tool towards recognizing our innate wisdom and majesty.
Options to modify
Some people may find it very difficult to feel the breath in the nostrils at first, as the sensations are very subtle. In this case, practitioners can focus on the movement of the chest or abdomen during breathing instead. A trauma-informed approach to breathing practice is to observe any sensation associated with breathing. “Notice that you are breathing,” allowing the individual to choose the point of concentration at any moment.
Can this technique lead to spiritual enlightenment?
Perhaps! Observing one’s breath and becoming completely absorbed the sensations encourages neutral observation of all changing phenomenon, including the physical body and the thoughts, and perhaps even release of attachment to them. This release is the key to realizing our inherent perfection and oneness with all.
Leigh Marsden, Yoga Teacher
Leigh Marsden is yoga teacher and a leader in the silence movement, offering enriching silence practices within her yoga teachings along with multiple silent retreats and events each year. She is passionate about helping others find more silence in their lives.
