Mindful breathing (attention anchor)

What it is and where it comes from

Using the breath as an attention anchor — simply noticing the air going in and out, without changing it — is the most common entry point into mindfulness. Thich Nhat Hanh, the Vietnamese monk and teacher, described it as accessible at any moment of the day precisely because it requires no equipment or special posture: just noticing that you are breathing. Unlike paced breathing techniques (box breathing, 4-7-8, coherence breathing — see `packages/breath-engine` for their deterministic timing), here the breathing rhythm is not changed: the one already present is simply observed.

• Thich Nhat Hanh, The Miracle of Mindfulness (1975) — Describe la respiración consciente como práctica accesible de mindfulness en la vida cotidiana.

How to practice it

1. 1.Sit or lie down comfortably and close your eyes, or soften your gaze.
2. 2.Notice where you feel the breath most clearly: nose, chest, or belly.
3. 3.Simply observe the air going in and out, without trying to change its rhythm or depth.
4. 4.When you notice the mind has wandered to a thought, gently return to the sensation of breathing.
5. 5.There is no correct number of breaths or a wrong way to do it — the practice is noticing and returning.