A small beginning

Nothing to force. Just notice.

This is a short awareness practice, not a breathing test. Let your breathing stay comfortable and natural.

1. 01

   Settle

   Pause in a safe, comfortable place. Let your body be supported, with your eyes open if that feels better.

2. 02

   Notice

   Follow the sensation of a few natural breaths. There is no need to breathe deeply, hold your breath or match a count.

3. 03

   Return

   When your attention wanders, gently return to what you can feel. Finish whenever you wish, and notice the room around you.

If focusing on your breath feels uncomfortable, stop and look around the room instead. Do not practise while driving or in water. NHS guidance on comfortable breathing (opens in a new tab)