Counting Backwards

  1. Find a comfortable position and set a timer for 15 minutes.
  2. Begin by breathing gently, fully.
  3. As you exhale, mentally say “fifty”.
  4. As you inhale, mentally say “forty-nine”.
  5. Exhale, “forty-eight”. Inhale, “forty-seven”, and so on
  6. Count backward on both the in-breath and the out-breath until you reach “twenty” – then count only the exhales, until you reach zero.

Record this on Voice Memos if it helps to listen instead of reading.

Length of Exercise: Approx. 10 mins.

USE: For calming, when feeling overwhelmed

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