Anchor & Count Breath

Anchor & Count Breaths

Sit or stand with the spine straight, but not rigidly held
and become still. In this posture, embody a feeling of dignity.

Feel your breath at each of these areas, then pick one and anchor your attention there while you count your breaths.

  • Bring your attention to your nostrils and feel your breath pass in and out.
  • Shift your attention to your navel and feel it rise and fall as you breathe.


Count your exhaled breaths in bouts of 10 with attention on each of the above areas.
1-10, 10-1, 1-10, repeat