Breath-watching is a method that can be done anywhere, at any time, even if you have only a few minutes available.
Watch the In Breath—Close your eyes and start watching your breath. First the inhalation, from where it enters your nostrils, right down into your lungs.
Watch the Gap That Follows—-At the end of the inhalation there is gap, before the exhalation starts. It is of immense value. Watch that gap.
Watch the Out Breath—-Now watch the exhalation.
Watch the Gap That Follows—-At the end of the exhalation there is a second gap: watch that gap. Do these four steps for two to three times – just watching the breathing cycle, not changing it in anyway, just watching the natural rhythm.
Counting In Breaths—–Now start counting: Inhalation – count 1 (don’t count the exhalation), inhalation – 2, and so on, up to 10. Then count from 10 back to 1. Sometimes you may forget to watch the breath or you may count beyond 10. Then start again, at 1.