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In general, when meditating, we recommend that you breathe through your nose. Why? It turns out that nasal breathing increases the release of nitric oxide in the body, and this improves the functioning of your lungs and your circulatory system.13 Increased nitric oxide may also assist in the lowering of anxiety, especially in socially intense situations.14 Nasal breathing, like yawning, also serves to keep the internal temperature of the brain in balance.15

So let's get going with the most basic meditation practice in the world—breathing. We'll begin with you sitting in a chair, but later you may try other postures, like sitting upright on a cushion on the floor. If you have someone reading this to you, close your eyes; it will help you to concentrate better.∗5

Sit down in a comfortable chair, in a quiet place where nothing will disturb you for the duration of the exercise. Rest your hands in your lap and uncross your legs, placing your feet flat on the floor.

Now, do nothing more than pay attention to your breath. Breathe in slowly through your nose, and notice the cool temperature of the air.

Now, slowly exhale through your nose. Notice the temperature as you breathe out. How warm is it?

Continue to slowly breathe in and out through your nose ten times, and notice how the sensations change. Take nice, slow, deep breaths in and out. Try not to think about anything other than your breath.

If your mind wanders, don't get frustrated, just return to focusing on your breathing in and out. Notice too how focusing on your breathing affects your thoughts. Notice each thought or feeling, then immediately return to your breath.

Now, shift your focus to your chest, and feel how it rises and falls with each breath you take. Slowly breathe in to the count of five, then slowly breathe out to the count of five. Do this ten times and then return to your normal breathing. Notice how it has changed, and notice if it feels different. Are you breathing slower? Or deeper? Or more shallow? How far down into your lungs can you feel the coldness of the air? Take another five breaths and notice how the sensation in your lungs begins to change.

Now shift your attention to your abdomen. Take a deep breath in to the count of five, and watch how your chest and belly moves. Which moves first, your chest or your belly? Does your belly expand when you breathe in, or contract? Take ten more breaths and watch how it changes the movement in your abdomen and chest.

Now return to your normal breathing and listen to the sounds in the room. Do they seem more intense? Notice how many different sounds you can hear, both inside and outside your body. Once more, return your awareness to your body. Does it feel more tense or relaxed? Does it feel more warm or cool? Are there any parts of your body that seem tense or uncomfortable? Just notice the tension, and take another deep breath through your nose.

Now, slowly breathe through your mouth. Notice how this changes the movement of your belly and your chest. Repeat this deep breathing ten times, counting the seconds as you breathe in, and counting the seconds as you breathe out.

Shift your attention to your mouth and feel the cold air across your tongue as you breathe in. Now feel the warmth when you breathe out. Shift your attention to the roof of your mouth, and notice how different the temperature feels. Return to your natural pattern of breathing and notice any differences you feel. Are you more relaxed or more tense? Do you feel more tired or awake? Whatever you are feeling, don't judge it. Just notice it and accept it, and return to watching your breath.

Now bring this exercise to a close. Slowly look around the room, turning your head from one side to the other. Then slowly rise from your chair. Take a moment to see how you feel standing up, and consciously breathe in and out. Slowly start to walk, and see if you can continue to be mindful of your breath as you return to your daily routines.