Breathing happens automatically. Mindful breathing is something you can learn, and you learn it best by starting with the basics.
This page is the starting point: a short, straightforward exercise that you can do today whilst sitting in a chair.
Why start by observing?
Breathing reflects the state of the nervous system and, at the same time, alters it. When you observe it without intervening, four things change: the rhythm, the quality of your attention, the way you experience your body, and your ability to stay in the present moment.
It’s not about controlling your breathing. It’s about going with the flow.
Guided practice
The recording is from an online session on the basics of mindful breathing, designed for those new to pranayama. It combines a brief explanation with a practical session that involves no breath retention or advanced techniques. The session begins at the 7-minute mark.
If the video does not appear, please check this website’s cookie settings and enable third-party content.
Why are there still no withholding taxes?
At first, the diaphragm and the intercostal muscles are not yet strong enough to control breathing at will. When taking deep breaths, the stretch receptors in the lungs send signals of discomfort, and after a few cycles, you feel the urge to stop. This is normal.
If you arrive feeling stressed, your oxygen demand is already higher; holding your breath at that point usually leads to shortness of breath and tension. That is why, at this stage, we practise slow, steady breathing, rather than kumbhaka.
How to practise
- Sit with your back straight, but not stiff.
- Relax your shoulders, jaw and abdomen.
- Breathe in slowly and deeply, as far as you feel comfortable.
- Breathe out just as slowly.
- Keep breathing continuously, without any forced pauses.
Don’t try to find the perfect way to breathe. Just breathe as best you can today.
How much and how often
| Stage | Breaths | Frequency |
|---|---|---|
| Home | 20 continuous | 1–2 times a day |
| Progression | +10 each time the exercise is comfortable and stable | 1–2 times a day |
| Aim of this stage | 50 consecutive repetitions, without strain or fatigue | 1–2 times a day |
If you feel any discomfort, restlessness or tiredness, go back to a lower number. The progression is not linear: listening sets the pace.
What is being built here
This stage is neither a warm-up nor a mere formality. It is here that respiratory awareness and the ability to remain present without over-intervening are developed. Pranayama begins when attention takes precedence over technique.
The next step
Once you can comfortably take 50 consecutive breaths, the foundation is in place. The complete journey, from respiratory physiology to safe breath retention and subtle anatomy, is set out in the HEY Pranayam® training course (100 hours). If you’d prefer to go through your breathing with me first, you can book a one-to-one session. And if you want to understand what lies behind this practice, read What is pranayama?.
Javier Muriel · Holistic EcoYoga · A Holística Nature school