Breath Counting
Materials Needed:
To Support Feeling:
Worried
How to Do It
Find a comfortable seated position, close your eyes, and begin by taking a few deep breaths, then focus on your breath, silently counting "one" on the inhale and "two" on the exhale, continuing up to twenty. If your mind wanders, gently return to "one" and restart the count, without judgment. Stay aware of the physical sensations of breathing and let the counting guide you to a calmer state. When you're ready, release the count and take a few deep breaths before slowly opening your eyes.
Why It Works
Breath counting works to alleviate worry by drawing your attention away from anxious thoughts and focusing it on the steady rhythm of your breath. This practice engages the parasympathetic nervous system, which helps reduce stress and promote relaxation. The repetitive nature of counting creates a mindful anchor, keeping you present and interrupting the cycle of worry, leading to a calmer, more grounded state of mind.
Guided Practice
Find a comfortable seated position, allowing your spine to be straight and your shoulders relaxed close your eyes softly and taking a few deep breaths, feeling the cool air enter your nostrils and the warm air leave. As you settle into your position, start to focus on your breath, silently counting each inhale and exhale. "one" on the inhale, "two" on the exhale, continuing up to twenty. If your mind begins to wander, gently bring it back to "one" and start again, without judgment. As you count, pay attention to the sensations associated with your breathing—the rise and fall of your chest, the subtle expansion of your belly, the feeling of air flowing in and out. Notice any changes in your body or breath as you continue counting. Perhaps you feel a shift towards deeper, slower breaths, or maybe a gentle calming of your mind. Stay with the count, letting each number anchor you more deeply into the present moment. If any thoughts, emotions, or physical sensations arise, acknowledge them without engaging. Simply notice them and gently return your focus to the count and the rhythm of your breath. Feel the steadiness and regularity of your breathing, the natural ebb and flow that comes with each inhale and exhale. Allow yourself to become fully absorbed in the simplicity of this practice, letting the numbers guide you into a deeper state of relaxation and awareness. When you feel ready, slowly release the count and take a few deep, cleansing breaths. Notice any changes in your body or mind—perhaps a sense of calm, clarity, or relaxation. Feel the weight of your body on the chair or ground, and the sensation of your feet touching the floor. Gradually open your eyes, taking in your surroundings, feeling refreshed and present.