Breath is likely the most widely used focus for meditation in Buddhist traditions, although specific instructions and techniques vary among them. The Anapanasati Sutra is the foundational text for this practice.

Some techniques suggest focusing awareness on the in and out breath, while others emphasize only the out breath. Some methods highlight counting the breath or experiencing it in relation to the body and surroundings. Certain techniques use the breath as a foundation for visualizations and other contemplative practices, such as tonglen.

Within Vajrayana, breath is sometimes used explicitly as a form of yoga (similar to pranayama from the Hindu tradition). It’s important to understand that different traditions use breath in different ways.

Observing the breath serves as a valuable tool for cultivating mindfulness and understanding. Breathing techniques help create a gap between stimulus and response. Numerous techniques have been developed over the centuries. The breath is a unique bridge between voluntary and involuntary bodily processes.

Reflect on the experience of breathing mindfully and on any noticeable effects during or after the practice.

• What is it like to observe your breath without controlling it?
• What do you notice about your own breathing when you watch it?
• Does your breathing pattern stay the same or change when you start paying attention to it?

Implement mindfulness and breathing awareness to develop a calm, focused, and balanced mind. Create and guide a basic breath meditation for others.