In mindfulness meditation, the primary goal is to bring awareness to the present moment by focusing on your body's natural breathing pattern.
Whether you are trying a specific technique or just breathing naturally, the goal is always the same: to center yourself in the present moment with relaxed, focused attention.
Should I Breathe Through My Nose or Mouth?
Nose Breathing: If possible, try to breathe in and out through your nose. Breathing through your nose slows the flow of the breath, which allows for a longer window of time for maximum oxygen absorption.
Mouth Breathing: If breathing through your nose is difficult or uncomfortable due to allergies, congestion, or other health issues, it is perfectly fine to breathe in and out through your mouth! Doing so will not negatively impact your meditation experience.
Tips for Maintaining Focus on Your Breath
Sometimes it can be difficult to notice the subtle sensations of breathing. During guided sessions, you may be asked to try different exercises. Think of these techniques as "training wheels" when learning to ride a bike—they are simply tools to help you maintain focus!
If your mind is wandering, try experimenting with these techniques to see what works best for you:
The Hand Placement: Place one hand on your belly to physically feel the rise and fall of your abdomen with each breath.
Counting: Count each breath to give your mind a specific task to focus on.
Noticing the Pause: Pay close attention to the brief, natural pause that happens between your inhale and your exhale.
Deepening the Breath: Take intentionally slow, deep breaths to make the sensation of breathing more obvious.
Try the Breathe Bubble
If you find it helpful to use a visual guide to sync your breathing, try our free Breathe Bubble tool! It provides a calming, interactive visual rhythm to help you comfortably pace your inhales and exhales.
Further Reading
The Science of Breathing: Want to dive deeper into the science and practice of breathing? Check out our complete guide here: How to breathe properly and why it matters
Racing Thoughts: Is your mind wandering away from the breath? That is completely normal! Learn how to gently handle this in our guide: Wandering Mind and Racing Thoughts