Introduction: “I didn’t realize how much I could rely on my breath.” 

Eventhough I’ve made morning and evening meditation a habit, there are still moments when anxiety suddenly wells up.
I’ll open social media and before I know it, my mind is elsewhere, swallowed by distractions.
Even when I tell myself “Take a deep breath,” sometimes I just can’t move, stuck in shallow breathing.

That’s when I discovered the breathing practice called Susoku-kan included in the Gassho app, guided by a temple abbot.
Its simplicity and depth offered support, and little by little, a sense of calm returned to my daily life.

Breath and Anxiety: A Change I Could See in Numbers

One day, I consciously counted my breaths.
In a moment of anxiety, I realized I was breathing more than 20 times per minute.
It was striking to see how anxiety naturally leads to shallow, rapid breathing.

So, what happens when I practiced Susoku-kan?
Simply inhaling through the nose and slowly exhaling through the mouth —
my breathing settled to fewer than 10 breaths per minute,
and my heart rate naturally calmed down.

It may seem like a small numerical change,
but the feeling of “anxiety quieting from within” made a profound difference.

How Long Before It Feels Effective?

Honestly, I was skeptical at first, wondering “Is this really working?”
But after about three days of practice, I noticed a shift.
In moments of anxiety, I found myself naturally able to pause and take a breath.
Gradually, Susoku-kan became my go-to habit for coping with anxiety.

An Unforgettable Moment with Susoku-kan

The most memorable experience was right before an important presentation.
My heart was pounding, my hands were cold, and my mind went completely blank.
Then I remembered: “Let’s try Susoku-kan now.”
I closed my eyes, inhaled through my nose, and slowly exhaled through my mouth.

After repeating this for about a minute,
a sense of “I am here” quietly returned.
Thanks to that, I was able to approach the presentation calmly —
an experience I still clearly remember today.

Why Does Counting Help Calm Anxiety?

After repeating this practice,
I began to wonder: “Why does simply counting help me feel so calm?”

When I’m anxious, my mind always drifts to the past or future:
“I should have done that differently,” “What will happen next?” —
There’s almost no room for “this present moment.”

But when I count my breaths, my awareness naturally comes back to “now.”
This wisdom, treasured in Buddhist meditation for centuries,
quietly serves a purpose even in modern life.

Sharing with Family

Recently, my elementary school child faced their first big challenge.
Being naturally anxious, we’d tried all kinds of encouragement before.
That time, I simply said:
“Let’s inhale to a count of four and exhale to a count of six.”

To my surprise, they enjoyed it —
and now, in moments of nervousness, they often say “Let’s do it together.”

This “breathing to ease anxiety” practice feels especially valuable
because it’s simple enough for all ages to try together as a family.

A Breathing Practice That Requires No Extra Effort

One phrase from the temple abbot’s video stayed with me:
“You don’t have to carve out time for this. Even just during a red light or a commercial break is enough.”

Hearing that,
the pressure I’d felt to “make special time” instantly eased.
Waiting on a train platform, standing at the elevator,
just after sending an email —
taking just one minute to breathe during those gaps in the day.

It feels like I now have more “moments to return to myself” woven into daily life.

The Power of Breathing, Backed by Science

The effects of breathing techniques aren’t just about subjective feelings —
they’re also supported by science:

・Breathing more than 16 times per minute increases the likelihood of anxiety and tension (2018 study).

・Just five minutes of diaphragmatic breathing lowers cortisol, the stress hormone (Harvard University study).

・Japan’s Ministry of Health, Labour and Welfare — the government agency overseeing public health and welfare — officially recommends breathing exercises as a stress management method.

Knowing this gave me confidence:
“The changes I’ve felt were real after all.”

Susoku-kan in My Daily Life

Since learning this practice,
the feeling that “I am allowed to be here, just as I am”
has naturally returned to my everyday life.

It requires no special tools or dedicated time.
Susoku-kan creates a “place for the heart” within any kind of day —
an indispensable part of my life now.

Conclusion: A Small Step You Can Take Today

When we think of meditation or self-care,
we tend to imagine “special time and preparation” is required.
But after discovering Susoku-kan, I realized that just one mindful minute focused on the breath is enough.

Next time you feel anxious,
try this for just 30 seconds: inhale through your nose, exhale through your mouth.
That alone can bring a gentle, spacious feeling back to your heart.

・A small step you can take today:
・Sit with a straight spine and feel your breath quietly for just one minute.
・Try three cycles of inhaling through the nose and slowly exhaling through the mouth.
・Before a nervous moment, invite those around you to “do it together.”

I encourage you to try this small breath practice today.

Team Gassho — Yuka