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Breathing anchor

Five easy out-breaths with the room still in view.

A person sitting upright, breathing out slowly through softly parted lips.
Before you start. If you have a health condition, are pregnant, or take medication, check with your doctor before trying this. Stop if you feel dizzy, short of breath, unwell, or distressed, and breathe normally.

No breath holds. A small anchor when you want company for a few minutes.

Step by step

  1. A person sitting in a room, looking around at a plant, a picture, a lamp and a cup.

    Look around (30 seconds)

    name one ordinary object you can see.

  2. A person sitting upright, breathing out slowly through softly parted lips.

    Out-breath (70 seconds)

    five easy out-breaths. In is whatever length feels natural.

  3. Two bare feet resting flat on a wooden floor.

    Feet (40 seconds)

    press your feet down. The practice can end here.

Where this comes from

Using the breath as an anchor for attention is one of the oldest meditation practices. It comes from traditions including Buddhism and Hinduism and is now part of modern mindfulness programs.

Why it can help

Your breath is always with you, so it is an easy place to bring a busy mind back to. You do not need to change it, just notice it. Healthdirect describes focusing on the breath as a simple way to meditate for a few minutes a day. This version keeps your eyes open and has no holds.

Sources

For any health concern, talk to your GP or a doctor. HomeCircle is support, not medical care.

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