A gentle introduction to noticing your breathing.
Choose a comfortable pause
Sit or stand in a position that feels safe and relaxed. Notice the natural rhythm of breathing without forcing deep or rapid breaths. If focusing on breathing is uncomfortable, choose a neutral sensory anchor such as the feeling of your feet on the ground.
Treat wandering attention as normal
When thoughts move toward your to-do list, notice that and return attention gently. A short, repeatable pause can be easier to maintain than a strict long session. This is not a test of concentration or emotional control.
Recognize the limits
Breathing exercises are not a substitute for professional care, and they are not appropriate for every person or situation. If you experience dizziness, distress or symptoms of a medical condition, stop and seek relevant guidance.