Permission Breath Counting
In this technique, you will distract yourself from anxiety by focusing on numbers, and you will hold your breath in order to achieve this.
First, I want you to inhale and hold your breath. You must keep holding your breath until you can visualize the number “1” and the number 1 is the only thing on your mind. You can visualize any form of the number “1” you want (for example, Roman Numerals, cursive, typing, ballons…). Once you have achieved that goal, you have permission to exhale.
After you exhale, I want you to wait until the number “2” is the only thing on your mind. Once you have achieved that, you have permission to inhale. Then wait for “3”, exhale, wait for “4”, inhale, and so on. The key is that you have to hold your breath until the next number and only the next number is on your mind.
How does it work?
Permission Breath Counting works by automatically punishing and rewarding you for thinking. If you are thinking too much, you have to punish yourself. You have to hold your breath. If you’re going really bad, then after 40-50 seconds, your mind will say, “We have to breath!” and so you’ll start focusing on the number. In contrast, you reward yourself for being mentally quiet by being allowed to breathe relatively smoothly.
Some tips on Permission Breath Counting
The technique a little bit subjective because it’s possible to count while you’re also thinking about other things. But I want you be as strict as possible. For example, I want you think “3… 3… 3… Ok, I’m just thinking about the number three. Now I can finally exhale.”
If you ever notice that you are “cheating” (for example, after counting from 10-15, you suddenly realize that you were thinking about something else the whole time), that’s OK. You don’t have to go back to one. Just re-apply the task as soon as you notice that you are cheating.
Close your eyes and try Permission Breath Counting now for three minutes.
OK. I tried it!
What did you notice? If you feel calmer, then this is probably a good technique for you. If you feel more anxious or do not notice any difference, then this technique is probably the wrong fit for you.
When should I use Permission Breath Counting?
This technique is often the strongest Yoga Style technique because there is a consequence for not doing it - you have to hold your breath. I use this technique when I just can’t shut off my brain and it’s been 10 or 20 minutes. If you could read my mind when I do it, it sounds like “Worry Worry Worry” then finally “1” … “Worry Worry Worry” then finally “2”. But then, after a few minutes, the anxiety breaks and my mind is relatively quiet in between the numbers, at which point, I switch to an "American-style" distraction such as work, chores, exercise, or reading a book, etc.
Permission Breath Counting is often also the best technique for falling asleep. It’s like a version of counting sheep, except you have to hold your breath until the next sheep arrives. Eventually, the numbers just become a part of a dream.