Brief Breathing Exercise

A woman sitting in a chair with a laptop.

Take 10 slow, calm breaths. Direct your full attention to your breathing. Notice how the air feels as it flows in and out through your nostrils, how your chest expands and contracts, and how your abdomen rises and falls. Shift your focus between these areas a few times.

Allow your breathing to remain natural. There is no need to take deep breaths. Instead, pay attention to each exhalation and the sensation of releasing the air before the next breath comes naturally on its own.

Try to let go of thoughts about everything else while doing the exercise. Bring your full attention to your breathing. If thoughts about studies, responsibilities, or other concerns arise, gently acknowledge them and then return your focus to your breath. You may find it helpful to count your breaths to maintain your attention.

The goal is not to stop your thoughts or perform the exercise perfectly. Rather, the exercise is about practicing awareness of when your mind has wandered and calmly returning to what is happening right now. Each time you do this, you are strengthening your ability to be present.