Tactical & Focus
10-Count Breath Tracking
- Structure
- Inhale, exhale, count "1". Inhale, exhale, count "2". Up to 10, then restart.
- Benefit & Nervous System Impact
- Purely cognitive anchor to prevent mind wandering; Downregulating.
- Duration & Rationale
- 10-15 min.
- Best For
- Insomnia, racing thoughts, mindfulness training.
- Good If Combined With
- Body scanning, Yoga Nidra.
- Source / Origin
- Mindfulness-Based Stress Reduction (MBSR)
- Intensity & Safety
- Low.
Related techniques
Anti-G Straining Maneuver (AGSM / "Hick" Breath)
Tactical & Focus
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Iron Shirt Breathing (Tie Shan Shan)
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The Stoic Pause (Prohairesis)
Tactical & Focus
Engages the prefrontal cortex (Logos), overrides the amygdala; Downregulating.