Breathing Techniques in Zazen: Cultivating Stillness from Within

In Zazen, or seated meditation, the breath is more than just a physical function—it is the bridge between body and mind, between presence and distraction. For those new to the practice, understanding the proper breathing techniques in Zazen can transform the experience from restless sitting into a deep state of inner calm.

Whether you’re a beginner or seeking to deepen your mindfulness, this guide will help you explore the core breathing techniques in Zazen—and how they can enhance your meditation journey.

Why Breathing Matters in Zazen

Breathing in Zazen is natural, unforced, and continuous. Unlike other meditation methods that emphasize controlled inhalation or visualization, Zazen encourages effortless awareness of breath as it is. This approach aligns with Zen’s fundamental principle: letting go of striving and simply being.

When we anchor ourselves in breath, we create a point of stability amid the chaos of thought and sensation. In this stillness, clarity arises.

1. Breathing Through the Nose

In Zazen, the breath should always be taken through the nose. Nasal breathing warms, filters, and slows down the breath, which naturally supports calmness. Mouth breathing is discouraged, as it can trigger shallow, irregular patterns associated with tension and distraction.

Gently place the tip of your tongue against the upper palate, behind the front teeth. This subtle position keeps the jaw relaxed and prevents the mouth from falling open.

2. Deep Abdominal Breathing (Fukushiki Kokyū)

One of the foundational breathing techniques in Zazen is abdominal, or diaphragmatic, breathing—known in Japanese as fukushiki kokyū. Rather than raising the chest, allow the belly to expand on the inhale and contract on the exhale.

This deep, natural breathing:

• Grounds your energy in the lower abdomen (hara)

• Promotes mental and physical stability

• Slows the heart rate and reduces anxiety

To cultivate this, place gentle attention on your lower belly. You don’t need to control the breath—just follow it.

3. Counting the Breath (Sūsokukan)

For those who struggle with wandering thoughts, sūsokukan, or breath counting, is a valuable support. This technique involves silently counting each exhalation, from one to ten, then starting again.

• Inhale naturally

• On the exhale, mentally say “one”

• Repeat until “ten,” then restart

If you lose count or become distracted, gently return to “one” without self-judgment. This helps train the mind to stay with the breath and improves focus over time.

4. Letting the Breath Breathe Itself

Eventually, all techniques in Zazen dissolve into shikantaza—”just sitting.” At this stage, even counting may be dropped. You sit, breathe, and allow everything to be as it is.

The breath is no longer something you do—it is something you observe. Each breath rises and falls like waves on the ocean. Nothing to change. Nothing to fix.

Final Thoughts: The Breath as a Gateway

Mastering breathing techniques in Zazen is not about perfect form—it’s about becoming intimate with the present. Whether you’re counting breaths, observing the hara, or just sitting, the breath serves as a faithful guide.

In a world that rushes, Zazen invites us to breathe slowly. In a mind that spins, it teaches us to return—again and again—to the quiet rhythm of life.