I suggest to beginners the method of “Following the length of the breath.” The student lies, back down, on the floor. Then I invite all of the participants to gather around so I can show them a few simple points:

1) Although inhaling and exhaling are the work of the lungs, and take place in the chest area, the stomach area also plays a role. The stomach rises with the filling of the lungs. At the beginning of the breath the stomach begins to push out. But after inhaling about twothirds of the breath, it starts to lower again.

2) Why? Between your chest and stomach there is a muscular membrane, the diaphragm. When you breathe in correctly the air fills the lower part of the lungs first, before the upper lungs fill with air, the diaphragm pushes down on the stomach, causing the stomach to rise. When you have filled your upper lungs with air, the chest pushes out and causes the stomach to lower again.

3) That is why, in former times, people spoke of the breath as originating at the navel and terminating at the nostrils.

For beginners, lying down to practice breathing is very helpful. The important thing is to guard against making too much of an effort: too great an effort can be dangerous for the lungs, especially when the lungs are weak from many years of incorrect breathing. In the beginning, the practitioner should lie on his or her back on a thin mat or blanket, the two arms loosely at the sides. Don’t prop your head on a pillow. Focus your attention on your exhalation and watch how long it is. Measure it slowly by counting in your mind: 1, 2, 3. . . After several times, you will know the “length” of your breath: Perhaps it is 5. Now try to extend the exhalation for one more count (or 2) so that the exhalation’s length becomes 6 or 7. Begin to exhale counting from 1 to 5. When you reach 5, rather than immediately inhaling as before, try to extend the exhalation to 6 or 7. This way you will empty your lungs of more air. When you have finished exhaling, pause for an instant to let your lungs take in fresh air on their own. Let them take in just as much air as they want without making- any effort. The inhalation will normally be “shorter” than the exhalation. Keep a steady count in your mind to measure the length of both. Practice several weeks like this, remaining mindful of all your exhalations and inhalations while lying down. (If you have a clock with a loud tick you can use it to help you keep track of the length of your inhalation and exhalation.)

Continue to measure your breath while walking, sitting, standing, and especially whenever you are outdoors. While walking, you might use your steps to measure your breath. After a month or so, the difference between the length of your exhalation and inhalation will lessen, gradually evening out until they are of equal measure. If the length of your exhalation is 6, the inhalation will also be 6.

If you feel at all tired while practicing, stop at once. But even if you do not feel tired, don’t prolong the practice of long, equal breaths beyond short periods of time—10 to 20 breaths are enough.Excerpted from ‘The Miracle of Mindfullness’ by Thich Nhat Hanh