Breathing is something we all do, yet the way we engage with it can profoundly shape our physical, emotional, and mental well-being. This blog post builds upon insights I shared in two recent Perspectives on Mindfulness sessions at SAP with 50 participants each, where we explored the difference between mindful breathing and breathwork. While both approaches may seem similar, they serve distinct purposes. Understanding the difference can help you choose the right practice for your needs—whether it’s cultivating presence or transforming your energy.
Mindful Breathing – The Art of Simply Being
“Mindfulness means paying attention to what’s happening in the present moment – in the mind, body and external environment, with an attitude of curiosity and kindness.”
―Mindful UK Report
Mindfulness is unintentional, the focus is not on trying to reach a certain outcome, but rather on simply being present with one’s experience. It is a practice of perceiving, listening, and receiving. It is about discovering who is it that is experiencing the breath in this moment, and what is determining the breath.
When we engage in mindful breathing, we:
- Observe the breath as it naturally flows
- Become aware of the sensations of breathing
- Create space to explore without expectation
- Receive each breath as it comes, without interference
- Let go of control and simply be
Mindful breathing is a gateway to deeper awareness. It helps us develop a non-judgmental relationship with our thoughts and emotions, allowing stress to dissolve as we witness rather than react. It’s less about doing and more about allowing.
Think of it as sitting by a river, watching the water flow. You’re not trying to change the current; you’re simply noticing how it moves, deepening your connection to the present moment.
Breathwork – The Art of Conscious Transformation
“To work with the breath is to receive the gift of the breath with gratitude and appreciation, thereby prolonging the life energy.”
–Vilas Turske
Breathwork typically involves the use of conscious breathing practices that are intended to improve physical and mental well-being. The body plays a central role in breathwork as it provides a way to connect the physical and emotional experience.
In breathwork, we:
- Direct the breath with awareness
- Use structured breathing techniques
- Practice with a clear intention—whether to relax, energize, or release emotions
- Engage the breath as a tool for transformation
- Take an active role in shaping our experience
Breathwork is more like learning to navigate the river. Instead of just watching, you use the current to guide your journey—sometimes gently floating, sometimes paddling with purpose. You influence the breath to bring about states of relaxation, heightened energy, or emotional release.
Which Practice is Right for You?
Where mindful breathing helps you observe, breathwork helps you shift your internal state. Both practices share a key principle: awareness of the body. In mindful breathing, we observe how the breath moves through the body. In breathwork, we engage the breath to explore the relationship between our inner and outer world.
While breathwork may seem more active and mindful breathing more passive, neither is about force. Both are about listening, receiving, and discovering. The key difference is whether we allow the breath to unfold naturally or consciously direct it to shape our experience.
Ultimately, the breath is a bridge between the body, mind, and spirit. Whether you choose to observe it or guide it, every breath is an opportunity to connect more deeply with yourself. Would you like to experience both?
If you want to cultivate awareness, mindful breathing is a great place to start. It’s gentle, grounding, and helps develop presence.
Take a moment to settle into a comfortable position, allowing your body to relax. Gently bring your awareness to your breath. Notice your inhale—feel the air moving in. Notice your exhale—feel the breath leaving your body. Direct your attention to the sensation of breathing in your back, perhaps sensing subtle movement in your ribs or spine. Without trying to change anything, simply observe your natural rhythm.
Is your inhale longer than your exhale, or vice versa? Allow yourself to be a quiet observer of your breath, just as it is. Notice the small pause after each inhale and after each exhale—does one feel longer than the other? Stay with this awareness, discovering the unique flow of your breath in this moment. There is nothing to do, nothing to fix—only the gentle act of being present with your breath.
To get more energy or relax, breathwork can be a powerful tool.
Find a comfortable seat with your feet firmly connected to the ground. Close your eyes and gently bring your awareness to your lower back. Notice how your breath moves in and out of this space, expanding and softening with each cycle. Now, let’s begin guiding the breath with intention.
With your next inhale, visualize your breath flowing from your lower back, moving up through your ribcage, flowing along your spine, and gently reaching the crown of your head. As you exhale, imagine your breath cascading down your spine from the crown of your head, releasing into the earth beneath you. Repeat this breath cycle several times, allowing each inhale to gently lift and energize you, and each exhale to anchor and calm you.
The Gift of Life
The breath is the thread that weaves through our entire existence—from the very first inhale at birth to the final exhale when we transition from this life. Every moment in between is a continuous exchange, a cycle of receiving and releasing. Breathing is more than just a biological function; it is a profound reminder of our connection to life itself. Each inhale is a gift, an opportunity to welcome vitality, presence, and renewal. Each exhale is a letting go, a surrender to the natural rhythm of existence.
When we begin to explore our breath, we do so not by force, but by listening—turning inward to observe how the breath moves through us. This quiet observation allows us to cultivate deeper awareness, balance, and appreciation for the simple yet powerful act of breathing. When we honor the breath, we honor life itself.
“Breath is the bridge which connects life to consciousness, which unites your body to your thoughts.”
―Thich Nhat Hanh