Four Sides Of Stillness: Box Breathing

This 5-minute guided meditation introduces Box Breathing, a simple yet powerful breath technique that promotes calm, balance, and mental clarity. Through a steady rhythm of inhaling, holding, exhaling, and pausing—each for four counts—you’ll create space within the breath and yourself. This practice helps regulate the nervous system, reduce stress, and improve focus. Ideal for grounding during busy days or anytime you need a clear, centered reset.

Transcript

Welcome to A Dash of Meditation and the Introduction to Breathwork series.

Today we'll explore the box breath,

Also known as the four-count breath.

This technique can help lower blood pressure and heart rate,

Regulates the nervous system,

And enhances self-awareness and emotional resilience.

Let's begin.

Take a moment to find a comfortable seat.

Sit tall with your spine long and relaxed.

Let your shoulders soften and create space in your jaw.

Place your hands in your lap,

Palms facing down to ground or up to receive.

Gently close your eyes and bring your awareness inward.

Let the world outside fall away.

We'll begin with a few cleansing breaths.

Inhale deeply through your nose,

Let your belly expand.

Exhale softly through your mouth,

Let your body release.

One more,

Inhale deeply,

Exhale slowly.

Now we'll begin with the box breath,

A practice of equal length inhale,

Hold,

Exhale,

Hold.

Each part of the breath becomes a corner of the square,

Anchoring you in calm.

We'll use a gentle count of four.

Let's begin.

Inhale two,

Three,

Four,

Hold two,

Three,

Four.

Exhale two,

Three,

Four,

Hold two,

Three,

Four.

Continue with me,

Inhale two,

Three,

Four,

Hold two,

Three,

Four.

Exhale two,

Three,

Four,

Hold two,

Three,

Four.

Let the breath draw a square in your awareness.

I'll go quiet and allow you to take several rounds on your own.

Box breathing tones the vagus nerve.

It balances the sympathetic and parasympathetic systems,

And it creates space between thoughts,

Reactions,

And moments.

Wherever you are,

Let's take one more full round together.

Inhale two,

Three,

Four,

Hold two,

Three,

Four.

Exhale two,

Three,

Four,

Hold.

Release the technique and let the breath return to a natural rhythm.

Feel how your body has shifted.

Take one final deep breath in,

Exhale,

Let it go.

And when you're ready,

Open your eyes.

Until next time,

Breathe evenly,

Move mindfully,

And carry this square of calm within you.

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