3 Minute Calm Overwhelm | Box Breathing

Feeling overwhelmed, anxious or mentally overloaded? This gentle 3 minute box breathing practice is designed to help calm the nervous system, regulate the breath, and bring you back to the present moment.

Using a simple breathing rhythm, you are guided to breathe in, hold, breathe out, and pause gently between each breath, creating a steady pattern that can help reduce stress, anxiety, and overthinking.

Ideal for moments of emotional overwhelm, ADHD overwhelm, stress relief, grounding, and nervous system regulation.

There’s nothing you need to force. Just one breath at a time.

Gratitude to Matt Moore Zzyzx for the music

Transcript

Welcome. This short track. Is to help you if you're feeling overwhelmed. And we will be doing bots. So there should never be any strain with the breath. If you feel there is. You can breathe in and out deeply. Also if you have any heart conditions, This isn't suitable for you. So what we'll be doing, We'll be breathing in. And then holding. Breathing out. And then hold it. And I'll trace my fingers around here. So you can have a visual for that. So let's begin together. Breathing in. Hope. And I. . . And Hold. And I. And Hold. And out. And Hold. And I. . . Allow the breath now. To return to its usual pace. And notice how you're feeling. And take a deep breath in. And the way. Thank you for listening. Have a wonderful.