In short: count each out-breath from 1 to 10, then begin again at 1. If you lose count, start over without judging yourself. Counting is a beginner's helper used across Buddhist traditions to settle a busy mind; once the mind is calm, you drop the numbers and simply follow the breath, as the Buddha taught in mindfulness of breathing (MN 118).
How to do it (5–10 minutes)
- Sit comfortably, back upright but relaxed. Let the breath be natural.
- Count on the out-breath: breathe in, breathe out, "one". In, out, "two"… up to ten.
- At ten, begin again at one.
- Lost count? Start at one. Every restart is a moment of waking up.
- When the mind is calm, let the numbers go and just feel the breath.
Read the full guide
Where it comes from
The Buddha's own instruction on the breath doesn't mention counting. It begins simply: "Just mindful, they breathe in. Mindful, they breathe out." (MN 118). Counting was added by later Buddhist teachers as a support for beginners, and it appears in the classic meditation manuals of several traditions. Think of it as training wheels: useful at first, put aside when you no longer need them.
The 16 steps of the Buddha's breathing meditation: Ānāpānasati.
Variations
- Very restless? Count both in and out: in "one", out "one", in "two", out "two".
- Getting sleepy? Count to 5 instead of 10, and sit up straighter.
- Going well? Stop counting and follow the breath from start to finish.
Try it
A 1-minute calming version: open Practice and choose Breathe. How long to sit: how long should you meditate.
Questions people ask
Is counting breaths a Buddhist practice?
Yes, as a helper. The Buddha taught mindfulness of breathing (MN 118) without counting; later Buddhist teachers, including in the classic meditation manuals, recommend counting as a way for beginners to settle the mind before following the breath directly.
What if I lose count?
Go back to one. Losing count isn't failure; noticing it is the moment of mindfulness.