Simple ways to reconnect with yourself, right here and now.

In a yoga class, a teacher might ask you to “focus on the breath.” Are you ever at a loss after receiving that direction? What should you even be noticing?

During yoga practice, breath is more than just a biological function. It's a gateway back to ourselves. It can anchor us in the moment, soften tension, and remind us of our capacity for awareness.

Here are five simple, powerful things you can bring your awareness to while focusing on your breath:

1. Sound

Close your eyes and just listen. Is your breath audible? Can you hear the whisper of your inhale or the sigh of your exhale? Some practices invite breath that’s more intentional and audible—like Ujjayi pranayama—but even your natural breath has a sound, if you really tune in. It might be soft and subtle. It might be steady or uneven. There’s no right way. Just notice.

2. Temperature

As you breathe in, does the air feel cool in your nose or throat? As you breathe out, does it feel warmer? This tiny detail is easy to miss but can ground you quickly. Especially when everything feels overwhelming, this simple contrast—cool in, warm out—can be a calming rhythm to ride.

3. Sensation of Air

Notice where you feel the air move as it enters and leaves your body. In your nostrils? The back of your throat? Can you feel it brushing across your upper lip or into your chest? Let your attention soften around these sensations.

4. Rise and Fall Movement

Breathe naturally, and observe how your body responds. Maybe your chest or ribs lift, your belly expands, your shoulders shift, or your back gently rises. Breath moves us. Bringing awareness to this movement reconnects us to our bodies, especially when we’ve been in our heads or feeling disconnected.

5. Rhythm

Is your breath quick or slow? Shallow or deep? Are there pauses between the inhale and exhale? Does the rhythm feel smooth or choppy? Your breath has its own natural cadence, and it can shift depending on how you feel. Noticing the rhythm is a way to meet yourself with curiosity, not judgment.

You don’t have to change anything.

You don’t have to control your breath.

Just observe. Gently. Kindly.

This is a practice. A way to come home to yourself.

Next time you feel stressed, stuck, or scattered, pause and choose just one of these things to notice. Your breath is always with you, and it’s always a way in.