How Breath Counting Helped Calm My Anxiety
When anxiety hit, my mind raced. I would overthink, worry, and replay the worst scenarios in my head.
Trying to “calm down” never worked. But then I learned something simple: Breath Counting.
It changed everything.
What Is Breath Counting?
Breath Counting is a mindfulness technique where you count each breath as you inhale and exhale.
It sounds simple — but by focusing on your breath and counting, you quiet busy thoughts. You anchor your mind to something calm and steady.
It’s often used in somatic therapy and meditation because it promotes deep relaxation and shifts your nervous system into a calmer state.
How I Practice Breath Counting
- I sit quietly and close my eyes.
- I inhale slowly and count “one” in my mind.
- I exhale slowly and count “two.”
- Inhale and count “three.”
- Exhale and count “four.”
I keep counting each breath up to ten, then start again at one.
If my mind wanders (and it does), I gently start over without judgment.
Each session lasts about 2–4 minutes — just like the exercise says on my Breath Counting card:
“Breath counting is a simple technique where you count each breath as you inhale and exhale. By focusing on counting, it quiets busy thoughts and promotes a sense of calm and relaxation.”
How Breath Counting Helped My Anxiety
When I started, my mind would wander after the first few breaths.
But slowly, I could count longer without losing focus. And with each session, I felt:
- My heart rate slowing
- My chest feeling lighter
- My thoughts getting quieter
- My whole body softening
Instead of trying to fight anxiety, I simply gave my mind something calm to focus on — and that changed everything.
Why Breath Counting Works
When we’re anxious, our brains are stuck in the "fight or flight" mode — scanning for threats, worrying, overthinking.
Breath Counting interrupts that loop by giving your brain a different task: counting and breathing.
It activates your parasympathetic nervous system — the part that helps you relax — and reminds your body that you are safe.
How I Stay Consistent Using My CBT Cards
New habits are hard to build, especially when you're busy.
That’s why I use my CBT Exercise Cards.
One of my favorite cards reminds me to practice:
“Breath counting is a simple technique where you count each breath as you inhale and exhale. By focusing on counting, it quiets busy thoughts and promotes a sense of calm and relaxation.”
Whenever I pull this card, it’s a cue to pause, breathe, and reset — even if it's just for a few minutes.
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When I Use Breath Counting
I practice Breath Counting:
- When my mind feels cluttered
- Before important meetings
- At night when I can’t sleep
- Anytime I feel overwhelmed
It’s a simple, portable tool that’s always with me.
Related Reads You Might Like:
- How I Used Somatic Therapy to Calm My Body
- How I Use CBT Cards to Calm My Morning Anxiety
- 3 Somatic Exercises That Help Me Sleep Better
Final Thought
You don’t have to silence your mind completely.
Just give it something calm to count on.
Start small. Start today. Start with one card.