If you feel that you have pull the breath in, you really have to fight to pull it in, that’s really unnecessary — because the breath is going to come in and go out on its own without your having to fight. In fact, it’s much better for the body if you don’t fight.

"When you breathe in, know you’re breathing in; when you breathe out, know you’re breathing out. Notice where in the body you have the sensations that tell you, “Now you’re breathing in; now you’re breathing out.” Notice how the sensations feel. Do they stay comfortable all the way through the in-breath, all the way through the out-? If there’s some stress and strain at the end of the in-breath or the end of the out-breath, it’s a sign that the breath is too long. Allow it to be little bit shorter. Or if the in-breath doesn’t feel satisfying, you might want to try a little bit longer. See how the rhythm of the breath affects your sense of the body.

And see how your conception of the breath affects your sensation of the body. If you feel that you have pull the breath in, you really have to fight to pull it in, that’s really unnecessary — because the breath is going to come in and go out on its own without your having to fight. In fact, it’s much better for the body if you don’t fight. What’s happening is that you’re trying to force it in a way that it doesn’t naturally go.

So just tell yourself: Whichever direction the breath is going to come in and out of the body, wherever it’s going to come in and of the body, let it do its own thing. Your only duty is to keep track of the sensations and to allow those sensations to be comfortable. Because the more comfortable they are, the easier it is to stay with the breath.

What you’re trying to do here is to get the mind to settle down in the present moment with a sense of ease, with a sense of belonging."

~ Thanissaro Bhikkhu "Stay with the Breath"

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