Here is the most important section of the Sutra; the 16 exercises:
- ‘Breathing in a long breath, I know I am breathing in a long breath.
Breathing out a long breath, I know I am breathing out a long breath.- ‘Breathing in a short breath, I know I am breathing in a short breath.
Breathing out a short breath, I know I am breathing out a short breath.- ‘Breathing in, I am aware of my whole body.
Breathing out, I am aware of my whole body.’
He or she practices like this.- ‘Breathing in, I calm my whole body.
Breathing out, I calm my whole body.’
He or she practices like this.- ‘Breathing in, I feel joyful.
Breathing out, I feel joyful.’
He or she practices like this.- ‘Breathing in, I feel happy.
Breathing out, I feel happy.’
He or she practices like this.- ‘Breathing in, I am aware of my mental formations.
Breathing out, I am aware of my mental formations.’
He or she practices like this.- ‘Breathing in, I calm my mental formations.
Breathing out, I calm my mental formations.’
He or she practices like this.- ‘Breathing in, I am aware of my mind.
Breathing out, I am aware of my mind.’
He or she practices like this.- ‘Breathing in, I make my mind happy.
Breathing out, I make my mind happy.’
He or she practices like this.- ‘Breathing in, I concentrate my mind.
Breathing out, I concentrate my mind.’
He or she practices like this.- ‘Breathing in, I liberate my mind.
Breathing out, I liberate my mind.’
He or she practices like this.- ‘Breathing in, I observe the impermanent nature of all dharmas.
Breathing out, I observe the impermanent nature of all dharmas.’
He or she practices like this.- ‘Breathing in, I observe the disappearance of desire.
Breathing out, I observe the disappearance of desire.’
He or she practices like this.- ‘Breathing in, I observe the no-birth, no-death nature of all phenomena.
Breathing out, I observe the no-birth, no-death nature of all phenomena.’ He or she
practices like this.- ‘Breathing in, I observe letting go.
Breathing out, I observe letting go.’
He or she practices like this.
Giving a little bit more context:
“What is the way to develop and practice continuously the method of Full Awareness of Breathing so that the practice will be rewarding and offer great benefit?
“It is like this, bhikkhus: the practitioner goes into the forest or to the foot of a tree, or to any deserted place, sits stably in the lotus position, holding his or her body quite straight, and practices like this:
‘Breathing in, I know I am breathing in.
Breathing out, I know I am breathing out.’
- ‘Breathing in a long breath, I know I am breathing in a long breath.
Breathing out a long breath, I know I am breathing out a long breath.- ‘Breathing in a short breath, I know I am breathing in a short breath.
Breathing out a short breath, I know I am breathing out a short breath.- ‘Breathing in, I am aware of my whole body.
Breathing out, I am aware of my whole body.’
He or she practices like this.- ‘Breathing in, I calm my whole body.
Breathing out, I calm my whole body.’
He or she practices like this.- ‘Breathing in, I feel joyful.
Breathing out, I feel joyful.’
He or she practices like this.- ‘Breathing in, I feel happy.
Breathing out, I feel happy.’
He or she practices like this.- ‘Breathing in, I am aware of my mental formations.
Breathing out, I am aware of my mental formations.’
He or she practices like this.- ‘Breathing in, I calm my mental formations.
Breathing out, I calm my mental formations.’
He or she practices like this.- ‘Breathing in, I am aware of my mind.
Breathing out, I am aware of my mind.’
He or she practices like this.- ‘Breathing in, I make my mind happy.
Breathing out, I make my mind happy.’
He or she practices like this.- ‘Breathing in, I concentrate my mind.
Breathing out, I concentrate my mind.’
He or she practices like this.- ‘Breathing in, I liberate my mind.
Breathing out, I liberate my mind.’
He or she practices like this.- ‘Breathing in, I observe the impermanent nature of all dharmas.
Breathing out, I observe the impermanent nature of all dharmas.’
He or she practices like this.- ‘Breathing in, I observe the disappearance of desire.
Breathing out, I observe the disappearance of desire.’
He or she practices like this.- ‘Breathing in, I observe the no-birth, no-death nature of all phenomena.
Breathing out, I observe the no-birth, no-death nature of all phenomena.’ He or she
practices like this.- ‘Breathing in, I observe letting go.
Breathing out, I observe letting go.’
He or she practices like this.….
„The Full Awareness of Breathing, if developed and practiced continuously according to these instructions, will be rewarding and of great benefit.”
…
“In what way does one develop and continuously practice the Full Awareness of Breathing … ?
“When the practitioner breathes in or out a long or a short breath, aware of his breath or his whole body, or aware that he is making his whole body calm and at peace — he abides peacefully in the observation of the body in the body , persevering, fully awake, clearly understanding his state, gone beyond all attachment and aversion to this life.
These exercises of breathing with Full Awareness belong to the First Establishment of Mindfulness, the body.
“When the practitioner breathes in or out aware of joy or happiness, of the mental formations, or to make the mental formations peaceful — he abides peacefully in the observation of the feelings in the feelings , persevering, fully awake, clearly understanding his state, gone beyond all attachment and aversion to this life. These exercises of breathing with Full Awareness belong to the Second Establishment of Mindfulness, the feelings.
“When the practitioner breathes in or out with the awareness of the mind, or to make the mind happy, to collect the mind in concentration, or to free and liberate the mind — he abides peacefully in the observation of the mind in the mind , persevering, fully awake, clearly understanding his state, gone beyond all attachment and aversion to this life. These exercises of breathing with Full Awareness belong to the Third Establishment of Mindfulness, the mind….
“When the practitioner breathes in or breathes out and contemplates the essential impermanence or the essential disappearance of desire or the no-birth, no-death nature of all phenomena or letting go — he abides peacefully in the observations of the objects of mind in the objects of mind , persevering, fully awake, clearly understanding his state, gone beyond all attachment and aversion to this life. These exercises of breathing with Full Awareness belong to the Fourth Establishment of Mindfulness, the objects of mind.
…“The practice of Full Awareness of Breathing, if developed and practiced continuously, will lead to perfect accomplishment…“
Finally: The complete translation of the most Venerable Thích Nhất Hạnh:
(You can do an online search (Google etc.) for further translations by other scholars)

Download the complete Sutra: