10-minute guided breathing practice

About this practice

For the moments in the afternoon when you need a pause from the day's pace — 10 minutes, breathing. A guided session of about 10 minutes, suited to all levels. Nothing is recorded and no account is needed.

What this works on: mindfulness

Attention spends most of its time in the past or the future. Being present is not a state you find, it is a return you keep making.

It tends to show up as:

• Missing conversations while composing replies
• Arriving somewhere with no memory of the walk
• Eating without tasting

Every return to the senses is a repetition of the actual skill. Losing it is part of the practice, not a break in it.

Doing this at lunch

• Do it before eating rather than after, so you are not working against digestion
• Leaving the desk matters more than the session length
• Take the headphones off afterwards so the break registers

A break that happens at the same desk is only half a break.

How breathing works

A breathing practice uses the breath as the object of attention and as the control lever. Because exhaling slows the heart through the vagus nerve, it acts on the nervous system directly rather than through thinking.

• Keep the exhale longer than the inhale — that is the active ingredient
• Count the exhales and start again whenever you lose count
• Do not force depth; let the breath find its own level

What happens, minute by minute

1. 0:00Your breath is still the same. Let it flow as it does now.
2. 0:14For the next ten minutes, focus solely on the rhythm of your breath.
3. 0:28Constrict your awareness to the space where you sit, your body, and the chair beneath you.
4. 0:43Find your heartbeat, whether it's at your wrist, your neck, or somewhere else.
5. 0:56Observe the contrast between the breath entering through your nostrils and the one filling your chest.
6. 1:12Remember, the breath comes to you without your command.
7. 1:25Place your full right foot on the ground. Feel its weight.
8. 1:36Attend to the back of your knee. It's there, supporting you.
9. 1:49Lower your right shoulder slightly. It's a small adjustment.
10. 2:02Smooth out the creases on your forehead. Let it rest flat.
11. 2:14When you find yourself resisting the present, take note. Resistance is a familiar companion.
12. 2:31When you find yourself pulled away by the past or future, acknowledge it once, then return to the breath. Acknowledgment is enough.
13. 2:50Recognize the moment you realize you've wandered. That recognition is your practice.
14. 3:03If your breath feels constricted, observe it without trying to change it. It will find its own space.
15. 3:19For now, there's nothing to do but breathe.
16. 3:31If irritation arises, accept it. It's a passing feeling.
17. 3:42Trace the breath's journey from your nostrils to your abdomen and back out.
18. 3:58For a moment, let there be silence. Just the breath.
19. 4:09If a sound distracts you, let it be your focus for a moment.
20. 4:23Extend the exhale slightly longer than the inhale. That's all there is to it.
21. 4:37A moment of quiet. Let it be still.
22. 4:47Be aware if you're being overly critical. It's a common reaction.
23. 4:59If you wish, breathe in for four counts, out for six. It's a simple guide.
24. 5:12Keep it simple.
25. 5:21Feel the joints of your knees. They've been working hard.
26. 5:33Check the number of breaths you take in a minute. Keep it steady.
27. 5:47Stay with the flow of air.
28. 5:56Notice the position of your tongue at the bottom of your mouth.
29. 6:08Let your shoulders remain steady as your ribs expand.
30. 6:19Stay with the rhythm.
31. 6:27Observe the expansion of your ribs on both sides. They should be open, not compressed.
32. 6:38Compare the first breath of the day with this one. They are the same process.
33. 6:52I'll step aside. You continue here.
34. 7:02The here-and-now may settle or not. That's okay. We're practicing presence, not perfection.
35. 7:20Imagine the present moment as a cloud passing over the sky. You are the sky, not the cloud.
36. 7:38Let the breath be slow enough to hear it, just slightly.
37. 7:51This moment of presence will return. It's not a concern, but an opportunity for practice.
38. 8:10If you lose track of your focus, it's not a loss. You're still here.
39. 8:23If you feel drowsy, adjust your posture. Or let the drowsiness be there.
40. 8:36Be still. The next part will wait for you.
41. 8:47Let the counting guide you. If you lose the count, start over — no judgment.
42. 9:03Maintain the unhurried pace.
43. 9:12Take your time to open your eyes. There's no rush.
44. 9:24Notice your feet on the ground. They are your foundation.

Questions people ask

Meditation is a practice, not a treatment. If you are dealing with ongoing distress, please also reach out to a professional.