Anapanasati pranayama: breathwork that leads to calmness and awareness

Anapanasati (apanasati) translates to awareness of breathing: “sati” means ‘awareness’ while “anapana” is the ‘process of breathing, inhaling and exhaling.’ This practice allows one to consciously contemplate their breathing, deeply calming their mind and body in the process.

Breath is the bridge which connects life to consciousness, which unites your body to your thoughts. When your mind becomes scattered, use your breath as the means to take hold of your mind again.

Thich Nhat Hanh

In a society where technologies, material abundance, and quality of information constantly overwhelm us and increase our levels of stress, conscious breathing has become especially relevant. There exists a clear connection between a stressed state of mind and one’s breathing quality: emotional strain is accompanied by rapid, shallow breathing, and restraint or suppression of emotions causes breathing to pause. On the contrary, steady breathing is characteristic of people who are calm, relaxed, and content, i.e. living in states that help prolong life.

In this world, there are people who never experience peace or joy and are driven insane by their never-ending flow of useless thoughts. By introducing the practice of conscious breathing into our everyday life, we can liberate ourselves from these concerning thoughts and light the lamp of awakening.

Anapanasati is a technique of training the mind and developing awareness of inhalations and exhalations.

The purpose of conscious breathing is to redirect one’s attention to the breathing process and fully experience each inhale and exhale without letting concentration wander.

It is an ideal tool for realizing life through acute awareness and active exploration of the breath.

This technique is described in ancient Indian texts and further explained in their commentaries as a system of developing the mind, to which the Buddha Shakyamuni devoted great attention in both his personal practice and the transmitting of knowledge to his disciples.

Anapanasati: pranayama and method of meditation

Anapanasati is a pranayama that helps control the mind; it is primarily a training of attention, rather than a breathing exercise in the vein of pranayama.

The practice of mindfulness, the universality of which makes it a basis for any meditation technique, is what allows us to come into contact with our physical and mental abilities and firmly connect with our conscience.

Benefits of conscious breathing

Physiological effects:

• reduced levels of cortisol (stress hormone);
• normalization of blood pressure;
• improved quality of sleep;
• stimulation of the parasympathetic nervous system.

These practices activate the parasympathetic nervous system, which is responsible for the body’s recovery, rest, and digestion, and steady the heart rate and blood pressure to ensure proper function of the body. Conscious breathing also relieves mental stress and anxiety: factors which often cause insomnia. Through mindfulness, it becomes possible to achieve a state of calmness and quickly fall asleep.

Deep, conscious breathing additionally improves ventilation of the lungs, massages the abdominal organs through the diaphragm, enhances blood circulation, and strengthens the immune system.

Psychological effects:

• decreased stress and nervousness;
• improved concentration and memory;
• development of emotional stability;
• heightened levels of awareness;
• attainment of inner peace.

Practices based on mindfulness of breathing can significantly enhance a person’s psychological state, allowing them to cope more effectively with stress, remain concentrated on various tasks, and develop closer relationships with both themself and others.

Anapanasati - a method to combat stress

The ability to return attention to the present through Anapanasati helps harness one’s emotions and reactions during times of great tension.

For instance, when an overwhelming situation such as an important conference or difficult conversation arises, devoting even several minutes to conscious breathing can significantly reduce stress and ensure a positive resolution.

Anapanasati additionally helps develop awareness of the physical body and closely monitor its reactions to stress. It grants an opportunity to consciously relax the areas that are most affected by stressful circumstances, be they the shoulders, neck, or even jaw.

How to improve the quality of sleep through breathing practices

Conscious breathing can be easily integrated into the evening routine. For example, practicing simple deep breathing exercises for 5-10 minutes before bed can greatly reduce stress accumulated during a long day, preparing the mind and body for rest.

Exercises for concentration

Conscious breathing is a powerful instrument that can improve productivity during work or study by enhancing concentration.

1. Dedicate 5-10 minutes daily, preferably before work or study, to this practice. Sit in a comfortable position, close your eyes, and concentrate on your breath. This will help clear the mind and redirect it to the task ahead.
2. Whenever you feel your attentiveness diminish, take a brief break and refocus on the steady flow of inhalations and exhalations.
3. Try to integrate conscious breathing into your everyday life; concentrate on your breathing as you go through your routine, specifically at work. Through this practice, you will regain focus and calm your mind.

• Preparation: locate a calm, convenient location away from distracting external factors, e.g. pets, people, loud noises. Sit in a cross-legged position, holding your back straight and relaxing your shoulders. Ideally, practice in the early morning.
• Adjustment: close your eyes or let your eyelids droop in order to minimize visual distractions. Calm your mind and body by taking several deep breaths, fully experiencing each inhalation and exhalation. Once again, adjust your position by moving your attention through the body: make sure that your head is slightly pulled back, the crown of your head stretches upward, and your hips and arms are fully relaxed.
• Focus on breathing: follow the natural rhythm of your inhalations and exhalations. Notice the nature of your breathing, be it long and steady or rapid, shallow, and tense. Observe it as it is. Observe it continually, trying not to lose your concentration. Follow the technique that is most effective for you: counting during inhales and exhales, observing sensations of the body, etc.
  • Counting during inhalations and exhalations: gradually lengthen your breathing, increasing the duration of your inhalations and exhalations. Integrate counting into your breathwork, e.g. inhale for five counts, exhale for five, then increase to six, seven, eight, and so on until you’ve reached an appropriate level of discomfort. This value varies between individuals and can be anything from 10-15 to 40 and above. To complete the pranayama, gradually return to your regular rhythm of breathing, decreasing the length of your inhalations and exhalations in a similar manner as before.
  • Concentrating on the abdominal area: as you continue to breathe, try to devote attention to the abdominal area and observe the movements of the body there. If they are difficult to perceive, place both palms on the stomach and feel them rise and fall. Simply notice the connection of this movement to the breath while maintaining a regular breathing rhythm.
  • Following the breath: imagine that your inhale begins at the tip of the nose and travels to the abdominal area while your exhale travels in a reverse manner, moving from the abdomen to the nose. Between them is a space through which the breath passes in and out. Use this sensation as a basis for your practice, following the breath’s natural flow.
• Gradual amplification: as you gain awareness of your body and your mind becomes stable, an opportunity arises to monitor arising thoughts more closely. The practice becomes a contemplation of important innate truths that liberate the mind from suffering, rather than a mere observation of the breath.

Breathwork should be neither strenuous nor done effortlessly; it is best performed in a balanced way. If necessary, you may enter Savasana upon completing the practice to facilitate the even distribution and absorption of prana (life energy).

Recommendations for the duration of practice

Set aside as much time for practice as your situation allows. You can start with 5-10 minutes a day and gradually increase the duration as you develop a deeper sense of concentration and calmness.

• Expecting instant results: it can be quite difficult at first to harness your thoughts and concentrate on the breath, and this is completely normal. Practice requires time and regularity, so show patience and perseverance even if you see no clear results.
• Incorrect posture: discomfort or pain can easily distract you from practice, interrupting your concentration. It is therefore important to find a comfortable and accessible posture that will allow you to relax while remaining vigilant.
• Mental activity: even if it is concentrated on the breath, it is normal for the mind to wander. Simply note that your attention has strayed and redirect it softly back to the flow of inhales and exhales. This process of regaining focus on one’s breathing is the essence of mindfulness practice, which teaches you to be attentive of your thoughts and emotions without developing attachment.

Advice for beginners

Hatha-yoga: an effective preparatory stage for developing conscious breathing and mindfulness is hatha-yoga. Mastering asanas prepares the body for meditative practices, improves posture, and balances energy flow.

Diet: food directly affects a person’s physical and psychological state, as well as their level of energy. Pranayama is best performed on an empty stomach or several hours after eating.

Shatkarmas: yogic cleansing techniques improve overall wellbeing and prepare the body for deeper, more intense practices. If nasal congestion hinders your breathing, you can perform jala neti (nasal rinsing) prior to practice.

Yama and Niyama: observance of the ethical principles of yoga creates inner harmony, which is vital for proficiently and effectively performing pranayama.

The practice of experiencing inhalation and exhalation through the nose helps the practitioner develop awareness and concentration. It can significantly enhance productivity, decrease stress and anxiety, and become a valuable instrument in your everyday life.

Immersed in the flow of important tasks and endless thoughts, we often forget the true purpose and value of our existence and repeat our mistakes as we run along this jumbled path. Yet even in this chaos, there exist practices that help change this course of action.

Awareness of breathing is something truly wonderful that anybody can practice. So can you, simply by taking a few minutes to just sit quietly, close your eyes and concentrate on the steady rhythm of your breath.

Practice with patience, balance, clarity, and wisdom, let go of all attachments and rejoice in your great opportunity.

To delve deeper into this practice or to learn its proper technique, please read through the original sources and their commentaries. And, if given this wonderful opportunity, always seek guidance from experienced teachers or practitioners of pranayama and meditation.