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Breath Counting

A practice card

A simple count, one number for each out-breath up to ten, then back to one — somewhere small for a busy mind to land.

When
When your thoughts are looping and you want something simple enough to actually hold onto.
How
Breathe naturally. On each out-breath, silently count: one, two, three.
When you reach ten, start again at one.
If you lose count, or notice you're past twenty, just start over at one.
Keep going, breath by breath, count by count.
Now
begin
3:00

Count each out-breath. One to ten, then start again.

After
Losing the count is normal — most people do, often and quickly. Starting over without judging yourself for it is most of what makes this practice useful.

This is a teaching, not treatment. If you’re struggling, a doctor or therapist can help. If you’re in danger right now, call your local emergency number or a crisis line (in the US, call or text 988).

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