Have you time, then take a moment right now and notice how your breath is. I

s it deep or shallow? Fast or slow? 

Breath is an unconscious process, but little consciousness can reveal a lot about you. As I research for my upcoming book, "The Power of Conscious Breath," I'm amazed by how this simple act of paying attention can transform our relationship with breathing.

An average person takes about 17000 to 25000 breaths daily in that less than 1% of our breaths receive our conscious attention! 

Understanding Breathing Habits: The Foundation of Conscious Living

Every person has a unique style of breathing just like our finger print. Have you observed a newborn baby sound sleeping, then sure you must have seen the rising belly with each breath? But as we grow, things change; our lifestyle, stress levels, emotional states, and physical and physiological conditions influence our breathing habits. Even environments and geography play a significant role in our breathing patterns. 

Having an understanding about your breathing habits will be a first step towards a better health and wellbeing. Overall, when we become aware of our own breath, we discover an incredible tool we have always built into our systems from birth, one which we rarely use consciously. 

In short, breath is our constant companion, reflecting our emotional state, defining our energy levels and overall enhancing our well being.

A Simple 30-Second Experience

1. Just for the next three breaths, notice how your breath feels

2. Don't change anything - simply observe

3. Where do you feel the movement? Your chest? Your belly? Your nostrils? 

The Path to Expanding Breath Awareness 

With the above experiment now, you will have a basic idea about your current breathing pattern. But unfortunately, this doesn't mean this is your signature breathing style. It changes, it gets influenced by multiple factors, so developing this awareness slowly into the rest of the day is the key to fully understand your breathing pattern. 

The journey to breathe awareness is not about perfecting your breath, it's about understanding it and making it your perfect partner that can be counted for.

Let's expand this awareness journey into our whole day.

1. The Morning Check-In: Your Daily Reset Button

Remember the last time you had a genuinely peaceful morning? That's what we're aiming for here. Your morning breath check-in is like pressing a reset button for your day.

Here's how to make it work:

*   Find a comfortable position right after waking up

*   Take three minutes (yes, just three!) to observe your breath

*   Notice its natural rhythm without trying to change anything

*   Pay attention to where you feel the movement in your body

*   Notice any morning tension or ease

Keep a small notebook by your bed to jot down quick observations. You'll be amazed at the patterns you discover. If you are one who journals daily, then mark your breathing pattern with cute emojis that you can easily understand at a glance. 

Why does this matter? Research shows that morning breath awareness can reduce stress hormones by 23% and improve mental clarity for the first three hours of your day. Not bad for three minutes of your time!

 2. Activity-Based Awareness: Making the Ordinary Extraordinary

Think about all the mini-breaks in your day—waiting for coffee, stopping at red lights, riding elevators. These moments are golden opportunities for breath awareness. True, we are having a busy and more mechanical life. These simple breath checks can make this moment funny and can reveal unexpected results. As a bonus, you may get recharged for the rest of the day.

Try linking breath awareness to these daily activities:

At Work:

*   Check your breath before checking your email

*   Use meeting transitions for quick breathing scans

*   Take three conscious breaths before important conversations

During Commute:

*   Red lights can become breathing checkpoints

*   Walking to/from your car becomes a breathing meditation

*   Train or bus rides offer perfect checking and practice moments

The beauty of this approach? It doesn't add a single minute to your schedule. You're just adding awareness to what you're already doing. As you become comfortable with this, you can expand it as you wish.

3. Emotional Breath Mapping: Understanding Your Internal Weather 

Your breath is like a weather vane for your emotions. When you're stressed, it becomes shallow and quick. When you're relaxed, it flows deeper and slower. Learning to read these patterns is like gaining a superpower for emotional intelligence.

Start noticing how your breath changes with different emotions:

*   Anxiety might show up as chest breathing

*   Anger often comes with held breath

*   Joy brings fuller, easier breaths

Create a simple emotion-breath diary:

*   Note the emotion you're feeling

*   Describe your breathing pattern

*   Record what triggered the change

*   Track how awareness affects your response

This is a very important as this will give you a clear idea how your emotions rule over your breath. Once your awareness of breath becomes a second nature for you, with a slight variation in your breathing pattern, you can tell exactly what emotional state you're entering before it fully takes hold. This early warning system becomes your emotional compass, allowing you to:

* Catch anxiety before it escalates into panic

* Recognize rising stress before it affects your decision-making

* Identify tension patterns that signal approaching overwhelm

* Detect subtle shifts in mood that might affect your interactions

* Notice when you're entering a state of flow and heightened focus

Think of it as developing an emotional radar system that operates through your breath. Just as an experienced sailor can sense an approaching storm from subtle changes in the wind, you'll learn to read your emotional weather from the subtle shifts in your breathing patterns.

This heightened awareness becomes valuable in:

* High-stakes professional situations

* Important personal conversations

* Decision-making moments

* Creative processes

* Interpersonal conflicts

By catching emotional shifts early through breath awareness, you gain precious moments to respond rather than react—transforming your relationship with both your emotions and your interactions with others.

I know I am making this point elaborate and giving a more emphasis, because this is where the true magic and power of breath awareness lies.

The Art of Physical Breath Observation: Your Body's Breathing Story 

Your body is constantly telling you stories through your breath. Learning to listen to these stories can transform your physical well-being. Breath can be an indicator of good health or a warning sign of deteriorating health.

Understanding your breath's physical patterns is like learning to read a new language—one your body has been speaking all along. 

Let's explore each key area of observation 

Core Breathing Mechanics

Chest and Belly Movement:

Watch how your breath moves through these areas. Notice if the movement is:

  - Primarily in your chest (upper breathing)

  - Mainly in your belly (diaphragmatic breathing)

  - A smooth wave-like motion between both

  - Disconnected or jerky

Observe if your breathing pattern changes when you realize it

Shoulder Involvement: 

Pay attention to whether your shoulders:

  - Rise with each inhalation

  - Stay relatively still

  - Show tension or holding patterns

Frequent shoulder rising often shows stress or shallow breathing.

Rhythm and Timing

Natural Breath Count:

* Set a timer for one minute

* Count your breaths without changing them

* The average person takes around 12-20 breaths per minute

* Record your number at different times:

  - Morning vs. evening

  - Before vs. after meals

  - During stress vs. relaxation

Breath Hold Capacity:

After a normal exhalation, notice:

  - How long you can comfortably hold

  - Where you feel the first urge to breathe

  - Any anxiety or tension that arises

This reveals information about your CO2 tolerance and stress response. A normal, average, healthy individual can comfortably hold his breath for 30-90 minutes.

Breath Quality Assessment

Inhalation vs. Exhalation:

Compare the length of your breath cycle. Ideally, an Inhalation is typically 2-3 seconds, and exhalation is slightly longer than your inhalation.

Notice if there's:

  - A pause between breaths

  - A smooth transition

  - Any catching or irregularities

Nostril Breathing Patterns:

Throughout the day, check which nostril is more open. Left nostril breathing often correlates with calming activities. On the other hand, right nostril breathing often correlates with energizing activities.

Note how this changes with:

  - Different activities

  - Emotional states

  - Times of day

  - Body positions

Quick Practice: The Two-Hand Check

This simple yet powerful practice gives you immediate feedback about your breathing pattern:

1. Starting Position:

   * Sit comfortably or lie down

   * Place one hand on your upper chest

   * Position your other hand on your belly, just below your rib cage

2. Observation Points:

   * Notice which hand moves first

   * Observe the extent of movement in each hand

   * Feel the timing between chest and belly movement

   * Sense any resistance or ease in either area

3. Pattern Recognition:

    * Chest-dominant breathing might show:

     - Stress or anxiety

     - Shallow breathing habits

     - Upper body tension

   * Belly-dominant breathing often suggests: 

     - More relaxed state

     - Better diaphragm engagement

     - Deeper breathing pattern

4. Temperature and Sensation:

   * Feel the warmth of your hands on your body

   * Notice any pulsing or subtle movements

   * Be aware of any temperature changes in your breath

Remember: The goal isn't to change your breathing pattern immediately. First, develop a clear understanding of your current patterns. This awareness itself often leads to natural, beneficial changes in your breathing.

Advanced Observation Tips: 

* Try this practice in different positions (sitting, standing, lying down)

* Notice how your pattern changes with different emotions

* Observe your breath during various activities

* Check your pattern first thing in morning and last thing at night

This detailed observation practice provides a wealth of information about your physical and emotional state. Over time, you'll develop an intuitive understanding of what your breathing patterns are telling you about your overall well-being.

Integration: Making It All Flow Together 

This is where the magic happens. Over time, breath awareness becomes less of a practice and more of a natural state. You'll automatically check in with your breath during stressful moments or using it to enhance focused work.

Keys to successful integration:

*   Start small—even 30 seconds counts

*   Build gradually—add one new awareness trigger each week

*   Stay curious—treat each observation as new information

*   Be gentle—this is exploration, not performance

Moving Forward: Your Next Breath

Remember, this isn't about perfect practice—it's about progress. Each moment of awareness builds on the last, creating a foundation for better stress management, emotional regulation, and overall well-being.

Start now with your next breath. Notice its quality, its rhythm, its feeling. That's all it takes to begin. Your journey to breathe awareness is already underway.

Take Your Next Step

Transform your breath awareness practice with our research-backed tools. Get instant access to:

* Daily breath tracking templates

* Guided awareness exercises

* Expert tips and techniques

* Twice a month inspiration emails

Join thousands of others who have discovered the power of conscious breathing. Sign up now to receive your free Breath Awareness Starter Kit HERE.

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SOWMIYA SREE

 Photo by Filip Mroz on Unsplash