Guides ยท Psychology
Mindful Breathing Session Basics
Run a 10-minute mindful breathing practice
This guide provides a simple, secular mindful breathing routine, including setup, timing, attention cues, and how to handle distractions without judgment.
- mindfulness
- breathing
- stress reduction
- focus
- routine
Set the space
Choose a quiet spot, sit upright, and set a 10-minute timer to avoid clock-checking.
Breathing cadence
Inhale through the nose for 4-5 seconds, exhale for 5-6 seconds; keep breaths smooth and unforced.
Attention anchor
Notice airflow at the nostrils or chest rise; label distractions gently and return to the anchor.
Close and note effects
End by observing how you feel, jot a quick note on calmness or focus to track patterns over time.