Here’s a simple breathing exercise for improving your focus and attention in a distracted world. No apps required – just you and your breathing.
The “100 Breaths Meditation” is a great exercise to try if you’re new to meditation or just looking for something different.
The main idea is to focus on the sensations of your breathing while counting down from 100 to 0. Start at 100 and count down by one with each exhale.
The best part about this meditation is that it’s simple and only takes about 5–15 minutes, depending on your natural breathing pace.
It’s something you can easily practice in the morning, or while sitting on the bus/train, or in the waiting room.
Here’s how to do it.
Choose a Posture
Your posture is an important but often underrated aspect of meditation.
A healthy posture can make a huge difference when it comes to minimizing discomfort or pain, as well as avoiding falling asleep, which is one of the most common problems when starting meditation.
You don’t need a special meditation pose. Start by sitting comfortably in a chair or on a cushion, with your spine upright and your head level.
If you prefer sitting on the floor, the “Half Lotus” position is one of the most common sitting postures for meditation. It’s when one foot rests on the opposite thigh, with the other leg underneath, and your hands are folded a couple inches below the navel.
The “Full Lotus” position is when each foot rests on the opposite thigh.
If you find either of these positions too uncomfortable, you can choose to sit in the traditional cross-legged form, where both feet are tucked under the knees or thighs.
Choose whatever feels best for you. I sometimes practice while lying down, but that can be difficult for beginners who easily fall asleep or daydream.
I recommend closing your eyes during the meditation to avoid visual distractions, but you can technically do this exercise with your eyes open as well (which may be a fun challenge once you get more experience).
100 Breaths Meditation: Step-by-Step Instructions
Once you’re sitting comfortably, let’s get into the core of the exercise.
The main goal is to focus on the sensations of your breathing and gently return your attention whenever you get distracted.
As the name suggests, you will follow your breath for 100 breaths, counting down from “100” → “0.”
Breathe in and out through your nose if that’s comfortable, or through your mouth if you prefer. Let your breathing happen naturally, without trying to control or force it. Don’t try to breathe faster or slower, deeper or shallower; just let your breathing unfold, and remain focused on the sensations of each breath.
Inhale and exhale. Inhale and exhale.
On each exhale, count down from “100, 99, 98, 97…” until you’ve reached 0.
Counting gives your attention a simple structure to follow, while the sensations of breathing remain your main focus.
Inhale and exhale. Inhale and exhale.
Every time you get distracted by something (a thought, sensation, memory, or mental image), just make a mental note of it in a non-judgmental tone, then return to the breath. One option is to simply say to yourself, “I got distracted,” then resume counting from the last number you remember.
Inhale and exhale. Inhale and exhale.
Hit zero.
Sometimes I continue without counting, just following the sensations of my breathing and sitting with the moment.
When you’re ready, open your eyes. You’re done.
Monkey Mind: The Nature of Distractions
Distractions are a natural part of the meditation – and life in general.
In today’s world, so much is competing for our attention that it’s easy to feel constantly distracted and scatterbrained.
This exercise gives you a chance to observe just how busy your mind can be.
In Zen philosophy, this restless movement from one thought to another is sometimes referred to as “Monkey Mind.” This meditation trains you to notice when your mind wanders and bring your attention back to your breath. Distractions will still happen, but you’ll become better at recognizing them and refocusing.
You can practice the same approach while reading a book or working on a project: notice when your attention has wandered, then return to what you chose to focus on. Each time, you’re practicing the act of coming back.
Sometimes the distraction is an urge to check your phone or switch to something easier. You can acknowledge that urge without immediately acting on it. Then you can decide whether it deserves your attention or whether you’d rather return to what you’re doing.
Breathing Is Like an Anchor
Our breathing can act like an anchor. No matter how far away our minds drift, we can always bring awareness back to the breath to keep ourselves centered in the present moment. Wherever you are, the breath is never too far – this makes it the most reliable focal point for meditation.