We spend most of our lives in motion, thinking, doing, rushing (I surely did for a very long time). With all that noise it’s easy to lose sight of what’s happening inside. Sensations and emotions fade into the background. Or at least, that’s what we assume. But the body still experiences everything.
Awareness is the ability to notice what’s happening internally, while life continues externally.
Developing this awareness isn’t an instant transformation, it’s a slow, steady process that begins with one thing: pausing.
Awareness has a dual role in breathwork, as it is both a starting point and an outcome. Before we talk about techniques, breath patterns, or nervous system regulation, we begin by observing: How am I breathing? What am I feeling in my body? This is the foundation.
Awareness is built through repetition. The more often we pay attention and breathe with what we notice, the more familiar it becomes. Over time, we access deeper layers of sensation and understanding. It’s not about instant dramatic change, it’s about showing up and checking in.
Let’s be clear: you don’t need to be aware of your breath every moment of the day. That would be impossible. The body breathes and knows how to adjust automatically. Most of us only notice our breath when something disrupts it and often, this is during a crisis moment. What if we did not wait until crisis hit, to check in?
Checking in a couple of times per day asking yourself: How am I breathing and what’s that telling me about how I’m doing right now?, allows you to be intentional and gradually expands your awareness.
Often, simply observing the breath makes you aware of physical or emotional states you hadn’t noticed. That’s the starting point. It’s useful because it gives you information to work with.
Think of the breath as your baseline. Some days it feels smooth. Other days it’s short or heavy. Either way, the act of noticing builds familiarity with your body’s sensations and trust in your own system.
If you’re new to this, or seasoned breather, use this week as a reset. Sit quietly for two minutes each day. No music, no phone, no expectations.
Here’s a simple practice, not only to increase your awareness but also to improve your focus (yes this is for you my multitasking friend).
Find a comfortable position. Soften your gaze or close your eyes.
Notice your inhale and your exhale. No need to adjust anything.
Where does the breath go? Belly or chest? What’s the pace like: fast, slow, deep, shallow?
Is there tension in any part of your body? Is there any part of the body that feels comfortable?
If your mind drifts, and it will, come back by mentally saying: Inhale. Exhale.
The goal isn’t to “do it right” it’s to practice coming back. Awareness grows through repetition, not perfection.
When life feels too fast, the breath helps slow things down. When thoughts pile up, the breath helps simplify. When you feel scattered, the breath gives you one clear place to return to, your body.
You don’t need big goals. You need small steady steps. Two minutes a day is a solid start. Over time, that consistency becomes the base for deeper work.
Building a foundation takes practice, and it all starts with one small but powerful act: noticing the breath.
