Anapanasati means “mindfulness of breathing.” It is the full breath-awareness practice taught in the Buddhist tradition, and anapana is its simplest first step.
If you have searched for both words and wondered whether they are the same thing, here is how I understand the difference.
What is Anapanasati meditation?
Anapanasati comes from the Pali words ana (in-breath), apana (out-breath) and sati (mindfulness). It is described in a classic teaching known as the Anapanasati Sutta, where breath awareness is used to develop attention, calm and insight step by step.
Anapana vs Anapanasati
| Anapana | Anapanasati | |
|---|---|---|
| Focus | The natural breath at the nostrils | Mindfulness of breathing, often through the whole body |
| Approach | Observe only, keep it narrow | Broader, can follow stages of body, feeling, mind and thought |
| Common use | The starting step of Vipassana in the tradition I follow | Taught in several Buddhist traditions |
The two overlap a lot, and teachers use the words differently. In my own practice I start with anapana, so I would call this a difference of emphasis rather than a hard line.
Benefits of Anapanasati meditation
People report calmer breathing, a more settled mind and a better ability to stay with difficult feelings. One randomised controlled trial of Anapanasati looked at anxiety, verbal aggression and depression and reported encouraging results. That is a single trial, so I treat it as a promising sign, not a guarantee. For my own experience of the related practice, see anapana meditation benefits.
If you are struggling with anxiety or low mood, please see a doctor. Meditation works best alongside proper care, not instead of it.
How to practise Anapanasati in ten minutes
- Sit upright and relaxed, eyes closed.
- Breathe naturally and feel the breath.
- Notice whether it is long or short, deep or shallow, without changing it.
- Widen your attention to feel the breath moving through the whole body.
- When thoughts arise, note them, then return to the breath.
- Close by sitting still for a minute before you open your eyes.
FAQ
Is Anapanasati the same as anapana? They are closely related. Anapana is the simple observation of the breath. Anapanasati is the broader practice of mindfulness of breathing.
How is it different from breathwork? Breathwork changes the breath. Anapanasati watches it. My breathwork training page covers the active style.
Where do I start? Start with five minutes of anapana and build from there.
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