Guided meditation
Breath Counting Meditation
Breath counting is one of the oldest meditation techniques, found in Zen and other traditions. You count each exhale from one to ten and start over whenever you reach ten or lose count. It is a clear, measurable way to train attention.
10 gentle prompts · any length
Start this meditationFree, with optional voice guidance, music and nature sounds.
The guided script
Read through it here, or let Relax show one prompt at a time while you breathe.
- Breathe naturally. Don't control the breath, just notice it.
- On your next exhale, silently count: one.
- Next exhale: two. Keep going, one count per breath.
- When you reach ten, start again at one.
- If you lose count, no problem. Simply begin at one.
- Let the numbers be soft, almost a whisper.
- Notice the small pause at the end of each exhale.
- Thoughts may pull you away. Return to the count.
- Each return to one is a small act of focus.
- Keep counting, gently, breath by breath.
Tips
- Losing count is part of the practice.
- Count on the exhale, not the inhale.
- Great for beginners who want a clear task.
Questions
How long is this counting breaths meditation?
As long as you like. Choose anywhere from 3 to 90 minutes in Relax and the 10 guided prompts spread across your session, looping gently in longer ones.
Can the meditation be read aloud?
Yes. Turn on "Read the guidance aloud" and your device's built-in voice reads each prompt. It works offline and nothing is sent anywhere.
Do I need any experience?
None at all. Each prompt tells you exactly what to do. If your mind wanders, that is normal; simply come back to the next prompt.
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Breathing techniques to pair with it
Calm Breathing
A gentle rhythm with a slightly longer exhale. The easiest way to settle in.
Box Breathing
Four equal sides: inhale, hold, exhale, hold. Steady and grounding.
4-7-8 Breathing
Long hold, longer exhale. The classic wind-down before sleep.