As weird or backwards or even impossible as it may seem, the best and deepest meditation practices come when you are able to become a passive observer, not just of the world around you, but of your own self. This takes much practice, but should be something that one works toward.
Shallow not using my full lung capacity. Sometimes it is a bit painful to breath hurts my chest. I know my lung capacity is about 78% did a lung function test
Focus on the physical feeling. Decide where you feel it best, in your throat, in your chest, in your abdomen, and focus on the feeling of the air moving in and out.
I usually try to follow it as it moves through my nostrils and to my lunges, sometimes feeling the sensation of the outward and inward difference in breathes.
There is a small subtle motion of your breathe that when focused, you can trail, but it takes practice as does anything.
I try not to focus to much attention in thinking of how I’m breathing, but I take long deep Inhales,fill my lungs up, pause, exhale slowly. I do this at least three times. Then I observe ( simply pay attention to if my breathes are deep or shallow). I try the three breaths approach to try to get my mind off of observering my own breath. Hope that makes sense
You could experiment with stepping back mentally and not hanging on so hard, Be more passive and perhaps also notice what happens in the spaces between your breaths, check in between each breath to see where your mind has gone.
It's awkward at first, but becomes easier as I go. Maybe I get better at observing, or maybe what was initially controlled becomes more natural
Honestly, im still just beginning to learn how to meditate and keep my thoughts from jumping all over the place. Sometimes i find it very difficult to just do that. I use the app headspace and one technique they say to use is to either count your breaths or another one I just discovered and am working on could help you. Imagine your sitting on the side of a busybusy road. Your thoughts and feeling area the cats passing by. Focus on the sensation of where you feel your breathe the rise and fall in your body and let your mind just be. Allow those cars(thoughts,feelings) pass by and focus on your breaths.
At first, when I’m asked to observe my breath I will automatically start controlling it. But, then I will start to relax and pay attention to the voice. I do best with visualization meditation. So I end up focusing more on creating the most detailed picture in my mind.
Observe and follow your inspiration in a relaxed state. You May naturally slow your breathing, as it is a result of the observation. Observe your exhale, noticing where your body empties.
Elze Rio F.
I try by focusing on something in the room whilst breathing. It centres me. But when meditating with my eyes shut, it’s a little harder. Just keep trying to re-centre yourself when you notice you’re controlling it. Focus on counting 1-10 that helps
Practice, practice, practice. But also don't focus on the breathing itself but the sensations that arise from it. Focus on the feeling of it going in and out of your nose. It's subtle, but if you can feel it there then you can observe the effects of breathing without focusing on the breathing itself.
You should try meditation and you'll find the answer to your question..actually you can observe it if you focus on it ..if you just think about your breathing you will automatically realise and be aware of it.