‘Counting Breaths’ to Relax – Tip Sheet

Basic Method

        Step 1

                Breath in through the nose feeling the coolness. 

      Step 2

                   When the out-breath starts, count in the mind ‘one, one ..’ so on.                    Stop counting when the out-breath ends.       

       Step 3

                Breath in through the nose feeling the coolness.  
                   During the out-breath count in the mind ‘two, two …’ so on                        till it ends.  

At every out-breath count the next number. 

Whenever you miss the count start from ‘one, one ..’.

 
When To Practice?

  When You Want to Fall Asleep 

                                                                   
‘911’ Method

        Step 1

                Breath in through the ‘Nose or Mouth’ feeling the                       coolness.                  

        Step 2

                   Breath out gently through slightly open lips like blowing air on
                   hot coffee. At the same time, count silently ‘one, one ..’ so on. 
                   Stop counting when the out-breath ends.
 

       Step 3

                Breath in through the nose or mouth feeling the coolness.

                    Breath out through the mouth like in step 2 and

                    count silently ‘two, two …’ so on till the end of the out-breath.

                   
At every out-breath count the next number. 
Whenever you miss the count start from ‘one, one ..’.

 When to Practice?

When You Wake Up From Sleep