Breath counting is a simple meditation technique where you focus on your breathing by counting each inhale and exhale, helping to calm the mind and increase focus.
A beginner's guide to: Breath counting
breath meditation, counting meditation, mindful breathing, focused breathing
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Find yourself a comfortable seat.
Remove any distractions and set your timer.
Take a couple of slower breaths to help you settle and then simply get started.
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What is breath counting?
Breath counting is a meditation technique that anchors your attention to the simple act of breathing. By counting each inhale and exhale – usually in cycles from 1 to 10 – you can quiet your mind and bring it back to the current moment. It’s an incredibly popular and accessible practice, perfect for beginners. Breath counting helps improve concentration and encourages relaxation by gently guiding your awareness back to your breath when your mind starts to wander. It’s an easy technique that can be done anywhere, whether you’re at home, at work or even commuting. If you’re looking for a straightforward way to start meditating, breath counting offers an ideal starting point to build mindfulness and mental clarity. Ready to begin? Breathe through your nostrils and start counting!
What breath counting looks like
Why breath counting is good for you
Breath counting reliably steadies emotions and sharpens attention. Count your way to better self-control, improved stress recovery and clearer emotional awareness.
Stronger sustained attention
Focus area: Focus (Impact rating: High)
Sharper emotion recognition
Focus area: Emotional awareness (Impact rating: High)
Lifts mood slightly
Focus area: Lightheartedness (Impact rating: Medium)
Faster emotional reset
Focus area: Recovery (Impact rating: Medium)
Improves mental flexibility
Focus area: Creativity (Impact rating: Medium)
Real people's experiences
Starting breath counting? Read this first
Ready for a meditation technique that is not only easy but also effective? We bet you can’t wait to get into this one. Before you settle in, there are some important considerations to explore. Take a look through the essential information on this breath counting meditation technique so that you can fully enjoy this excellent activity.
Safety
⚠️
Opt for a space where you can give your full attention to the practice.
What you might experience
🤔
"How do I even sit for this?"
😅
"Why does my mind keep wandering?"
😊
"Is this working or not?"
😕
"Why do I feel anxious now?"
🙂
"That was easier than I thought."
Getting started guides coming soon...
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What you need to know about breath counting
Let's compare a few ways to start breath counting meditation for the first time: self-led (using online guided sources) or in a group.
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Ancestry, history, facts and other trivia
The “Box Breathing” method used by Navy SEALs is a combination of counting and deep breathing.
Who often counts their breaths as part of performance training?
Breath counting has roots in ancient meditation practices, especially in Buddhism and yoga.
Breath counting in Zen Buddhism is called "susokukan," a method for calming the mind.
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Academic research we rate
Differential effects of mindful breathing, progressive muscle relaxation, and loving-kindness meditation on decentering and negative reactions to repetitive thoughts.
Feldman, G., Greeson, J., & Senville, J. (2010). Differential effects of mindful breathing, progressive muscle relaxation, and loving-kindness meditation on decentering and negative reactions to repetitive thoughts. Behaviour Research and Therapy, 48(10), 1002–1011. https://doi.org/10.1016/j.brat.2010.06.006
Breath Versus Emotions: The Impact of Different Foci of Attention During Mindfulness Meditation on the Experience of Negative and Positive Emotions.
Beblo, T., Pelster, S., Schilling, C., Kleinke, K., Iffland, B., Driessen, M., & Fernando, S. (2018). Breath Versus Emotions: The Impact of Different Foci of Attention During Mindfulness Meditation on the Experience of Negative and Positive Emotions. Behavior Therapy, 49(5), 702–714. https://doi.org/10.1016/j.beth.2017.12.006
Sudarshan Kriya Yoga Breathing and a Meditation Program for Burnout Among Physicians
Korkmaz, A., Bernhardsen, G. P., Cirit, B., Koprucu Suzer, G., Kayan, H., Biçmen, H., Tahra, M., Suner, A., Lehto, S. M., Sag, D., & Saatcioglu, F. (2024). Sudarshan Kriya Yoga Breathing and a Meditation Program for Burnout Among Physicians. JAMA Network Open, 7(1), e2353978. https://doi.org/10.1001/jamanetworkopen.2023.53978
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