A short, steadying meditation to quiet the nervous system and re-center awareness. Designed for moments when your mind feels scattered or overstimulated.

Duration: 5 min • Modality: Breathwork • Mood: Calm

How to practice

  1. Find a quiet space and sit comfortably, spine tall but not tense.
  2. Close your eyes and bring attention to the sound of your breath.
  3. Inhale slowly through the nose for a count of four, exhale through the mouth for six.
  4. If your mind drifts, gently return to the rhythm of breath.
  5. After several rounds, let go of counting and rest in the natural rise and fall of breathing.

Why this works

Slow, rhythmic breathing at a 4:6 ratio activates the parasympathetic nervous system through vagal nerve stimulation. Extended exhalation is key because it triggers baroreceptors in the cardiovascular system that signal the brain to reduce arousal. Focusing on breath sound creates an auditory anchor that helps prevent mind wandering by occupying the auditory processing centers. This practice reduces cortical activation associated with rumination and worry. Research shows that controlled breathing can shift brain wave patterns toward alpha and theta states associated with calm alertness. The counting component provides cognitive structure without being demanding, making it accessible even when mental resources are depleted.

Inspiration

This reset synthesizes findings from multiple breathwork traditions and modern neuroscience research. It was designed to be accessible to complete beginners while still providing meaningful benefits for experienced practitioners. The focus on breath sound rather than sensation makes it unique from traditional breath awareness practices. This technique recognizes that auditory attention can be more stable than interoceptive attention for some people. It was created for moments when the mind feels scattered and needs a simple, reliable anchor to reorganize attention and calm nervous system activation.

Helpful tools

  • Quiet space
  • Timer

When to use this reset

When your mind feels scattered or overstimulated, before important tasks requiring focus, as a midday reset, or anytime you need to quiet mental chatter.

Learn more

FAQ

Can I do 'Still Point' anywhere, or do I need a completely quiet environment?

You can practice 'Still Point' almost anywhere. While a quiet environment is ideal, the focus on the sound of your breath helps create an internal anchor, making it effective even in moderately noisy settings. The goal is to redirect your attention inward.

What if I can't maintain the 4-count inhale and 6-count exhale?

Adjust the counts to what's comfortable for you, ensuring your exhale is longer than your inhale. The key is the extended exhalation, as that's what primarily activates the calming physiological response. Focus on maintaining a smooth, rhythmic breath.

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