Although we’ve all been breathing for quite some time, it’s important to recognise that most of us don’t breathe naturally any more. Over the years, we’ve developed bad habits—slouching, shallow breathing, and tension—that take us away from the natural way our bodies are meant to breathe.
Natural breathing can improve your posture, release tension, and create a sense of calm and balance in both body and mind. What we’re going to explore is the practice of developing the components of natural breathing. Over time, this practice will make natural breathing the default state, happening effortlessly without the need for conscious intention. This sets the stage for deeper practices and meditation.
Posture
Think of your posture as the foundation that creates the conditions needed for natural breathing. Proper posture ensures the diaphragm can move freely, supporting the natural expansion and contraction of the breath.
The Base
- Sitting on a Chair: Align your legs with your hips, and keep your knees slightly lower than your pelvis. Your feet should rest flat on the ground. Avoid leaning against the backrest—your spine needs to remain free to move.
- Sitting on the Floor: If you’re sitting cross-legged, raise your pelvis slightly by using a cushion. This relieves strain on your back and allows your spine to find its natural curve.
The Spine and Body
- Begin by lengthening the crown of your head as far away as possible from the perineum, ensuring they remain vertically aligned.
- Let the tailbone relax, and gently move the spine so that each vertebra sits evenly above the one below it, maintaining enough space for alignment and ease. This should form a tower-like structure, with the base of the skull lifting gently upward.
- Keep your head slightly forward and lower your chin to ensure the crown and perineum stay in alignment.
- Allow the chest to relax and sink softly toward the navel. The front of the body should feel soft and free of tension.
- The pelvic floor muscles should be gently engaged, using the minimum amount of force necessary.
The Arms
- Rest your arms in a position that doesn’t create any tension in your body.
Checking In
During this initial stage of posture practice, and throughout your breathing practice, the mind should regularly check through the body to ensure these conditions are met. Adjustments will be necessary, and that’s part of the process. Remember, the body will naturally move during the practice, and forcing complete stillness can be detrimental.
Breath
Opening the Upper Body
Once your posture is aligned, it’s time to connect with your breath. This connection should be physical—feeling the impact of the breath on the body—and, over time, developing a deeper awareness of this interaction.
Start by placing one hand on your solar plexus. Take a deep breath, noticing how it rises on the inhale and lowers on the exhale. Over time, you will begin to sense the natural point where the breath transitions from exhalation to inhalation. As you exhale, feel the solar plexus emptying and gently dropping toward the lower abdomen. (This awareness may take some time to develop, so be patient with yourself.)
To enhance this awareness, visualise the solar plexus softening downward like melting wax. Once it is in this “dropped” position, observe how the breath begins to open the upper body in several directions. It moves upward, outward to the sides, and into the upper back. This creates more space for the lungs to expand naturally, allowing the breath to flow in a more effortless, natural pattern.
Place your hands under your arms and on the floating ribs to feel for movement. Initially, this may be very subtle—perhaps just a slight sensation of expansion beginning. Don’t worry if it feels small; focus on gently using intention to open the body against your hands in each position. Over time, this practice will help to open the ribcage and loosen the diaphragm, allowing for greater freedom and ease in your breath.
Opening the Lower Body
The same process used for the upper body can be applied to the lower body, allowing you to connect with and gently open these areas.
Begin by placing one hand just above your navel and the other just below it. As you breathe, feel the lower body expanding forward with each inhale. This expansion might feel subtle at first, but over time, you will notice more movement and openness.
Next, move your hands to the sides of your body, positioning them at the level of your navel. With each breath, focus on feeling this area expand outward to the sides, creating a sense of width and space.
Finally, place one hand at the point of the spine directly behind your navel. With each inhale, observe how this area begins to open and expand gently.
As with the upper body, this process may start with very small movements. Use your intention and, if necessary, a slightly stronger breath to encourage these areas to begin opening naturally. Be patient and consistent—these movements will grow and become more integrated into your practice.
Filling the Body with the Breath – The Inhale
Although the breath does not physically travel through the entire body in a single inhale and exhale, the movement it causes should create a sense of the whole body responding. The inhale generates an opening or expansion of the body, while the exhale leads to a contraction or gentle reduction. Think of this process like a bellows—it expands as it fills and contracts as it empties.
Focus on the breath dropping into the lower abdomen (Lower Dantian). From there, the expansion begins, radiating outward to the extremities of the body. For this to happen, the body must first be relaxed and free to move. In the early stages, simply relax and allow the breath to drop as far as it naturally can without forcing it.
Once the breath reaches the lower abdomen, it will begin to open the body from that point. If certain areas feel closed, gently direct your focus and breath to those places until you sense movement, but never force it.
Closing the Body – The Exhale
The ultimate goal is to allow the body to breathe fully and naturally, without the need for conscious intention. Rather than controlling the exhale, focus on the body relaxing, allowing the breath to flow naturally.
After a full inhale, hold the breath briefly (optional) and then relax the body, feeling it draw inward toward the Lower Dantian. With practice, the exhale will create a sensation of density in the Lower Dantian, which over time, becomes the catalyst for the next inhale.
Progressing Toward Effortlessness
As the components of natural breathing become more natural, shift your focus entirely to the Lower Dantian, allowing the body to breathe instinctively. Progress takes time—sometimes years—but every small improvement is a step toward effortless, natural breathing.
The Quality of Breath
The breath should be soft, slow, fine, and constant, flowing smoothly without changes in speed or interruptions. This quality may take time to develop but creates a calming, steady rhythm that supports relaxation and focus.
On Practice and Intention
Regular practice is essential, but approach it naturally and sustainably. Start with a few minutes a day, and let your sessions grow organically, you can integrate practice gradually over time.
