Breathing and counting is a simple skill that can really keep your mind busy and help you focus on something other than your distress, they can also help relax to aid in falling asleep. Here are some examples.
Breathing:
1. Place your hands on your stomach. Practice taking a breath from your diaphragm. Imagine your lungs and diaphragm filling up with air like a balloon. Feel your stomach expand and contract as you inhale and exhale. Keep your inhale controlled.
2. Breathe in for a count of four, and then hold your breath for a count of four. When you come to four, exhale slowly for the count of eight.
3. Repeat the exercise ten times or until your notice your body and mind calming.
Counting:
Count your breaths. Sit in a comfortable chair, put one hand on your belly, and take slow, long breaths. Imagine breathing into your stomach instead of your lungs. Feel your belly expand like a balloon with each inhalation. Start counting your breaths. When you inevitably start thinking about whatever it is that’s causing you distress, return your focus to counting.
Count anything else. If you’re too distracted by your emotions, simply count the sounds that you’re hearing. This will take your attention outside of yourself. Or try counting the number of cars that are passing by, the number of sensations that you’re feeling, or anything else you can put a number on, such as the branches of a tree you’re looking at.
Count or subtract by increments of seven. For example, start with one hundred and subtract seven. Now take that answer and subtract seven more. Keep going. This activity will really distract you from your emotions because it requires extra attention and concentration.
