A mindful pause: 5-minute breathing meditation, in the office

About this practice

For the times in the office when a mindful pause takes up more room than you would like — 5 minutes, breathing. A guided session of about 5 minutes, suited to all levels. Nothing is recorded and no account is needed.

What this works on: a mindful pause

Between a trigger and a reaction there is a small gap. Habit closes it automatically unless something lengthens it.

It tends to show up as:

• Reacting before deciding to
• Regretting messages sent in seconds
• Regretful replies you would not repeat

A single deliberate breath is long enough to open the gap. It does not need to be a long practice to change the outcome.

Doing this at your desk

• Feet flat, back supported, screen away from your eyeline
• You can do this with your eyes open if the office makes closing them awkward
• Unclench the jaw and drop the shoulders first, before anything else

Nobody needs to know you are doing it. Keep it invisible if that makes it possible.

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. 0:00Let the first out-breath be longer than the in-breath. Nothing dramatic, just longer.
2. 0:13If the breath feels tight, do not deepen it. Just watch it, and let it find its own depth.
3. 0:29You can think about other things. When you notice, come back. That's the whole practice.
4. 0:43Let your breathing find its own pace. We're only going to watch it.
5. 0:56Feel the last part of the exhale, where it turns into nothing.
6. 1:09Let your breathing get quieter rather than deeper.
7. 1:20Notice your whole body as one shape, sitting or lying here.
8. 1:32Feel your knees. They're just hinges, but they've worked hard.
9. 1:44Feel your heart somewhere in there, doing its work without instructions.
10. 1:56Remain here for a few more breaths.
11. 2:06There is no target number here. Only the next breath, and then the one after it.
12. 2:21If you're replaying a conversation, let it play. It'll finish on its own.
13. 2:34Let the pause before the next thing be exactly as big as it is, and let your breath be exactly as slow as it is. They can coexist.
14. 2:54Give the breath that resets the day a shape, a colour, a temperature. Turning it into something specific makes it easier to hold.
15. 3:12Breathe in for four, out for six, if you'd like something to count.
16. 3:25There is no correct amount of the small gap between stimulus and reaction to be feeling right now. Whatever is here is the honest amount.
17. 3:44Notice if your attention is in the future. Bring it back to the room.
18. 3:58Let me stop talking. Follow the breath instead.
19. 4:09Let the counting do the work. When you lose the count, start again from one — no penalty.
20. 4:25Let the next breath be the start of the rest of the day.
21. 4:38Just the breath, still.

Questions people ask

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