Mindfulness Exercise
Relaxing by Rhythmic Breathing
Use a steady four-part breathing rhythm to give your attention a simple place to return and allow your body to settle.
BookmarkAbout This Practice
This practice uses a steady four-part rhythm: breathe in for four, hold gently for four, breathe out for four, and hold gently for four. The count gives attention a simple, repeating task and a clear place to return whenever the mind moves away.
Keep the breath smooth and every part of the cycle comfortable. Do not strain or take unusually large breaths. If the count or breath holds feel uncomfortable, shorten every part evenly or return to normal breathing. The purpose is the steady rhythm, not reaching a particular count.
Guided Practice
Choose the practice length that suits you today.
Relaxing by Rhythmic Breathing
Practice Methods
Meditation
Sit or lie down comfortably, with your eyes closed or resting softly. Follow along with the audio recording.
Writing
There is no writing version for this practice.
Inner Child
There is no inner child version for this practice.
Mirror
Use a mirror only if seeing yourself helps you remain present while breathing. Keep your gaze soft and natural. Breathe in for a count of four. Hold gently for a count of four. Breathe out for a count of four. Pause for a count of four. Continue without forcing the breath. If the count feels uncomfortable, shorten it or return to natural breathing. Notice your face and body without judging whether you look relaxed. The practice is the steady rhythm, not a particular appearance.
Real-World Practice
There is no real-world version for this practice.