Box Breathing For Grounding & Stability

If you're a more sensitive person, you might find yourself in moments of overwhelm or feeling ungrounded due to the external energy around you. Take 5 minutes out of your day to focus on this simple breathing technique that will leave you feeling grounded, centered and safe. Box breathing (also called square breathing) can help regulate your nervous system, reduce anxiety, and offer you a sense of stability.

Start in a comfortable seated position or laying down, whichever serves you best!
*This practice is also mentioned in Ali's Breathwork For Empaths Course exclusive to Insight Timer. Please refer to the course if you'd like to learn more.

Transcript

Welcome to this short box breathing practice to support you with grounding and stability.

This can be a great practice to help you regulate the nervous system,

Reduce anxiety,

And bring in a sense of stability so it's great for more sensitive people or empaths.

Go ahead and start in a tall comfortable seat.

Or you can practice this laying down on your back,

Whichever is more comfortable for you in the moment.

And start to become aware of your natural breath.

Notice how you're feeling today.

Notice if there are any feelings or thoughts that feel a bit scattered.

Any anxious feelings or strong emotions.

That's okay if they're there.

Just acknowledge them.

And you can continue with your natural breath until you feel ready to join in.

For the box breathing,

We'll start now by inhaling through your nose for four seconds.

Four,

Three,

Two,

One.

Hold the breath for four seconds.

Four,

Three,

Two,

One.

Slowly exhale through your mouth.

Four,

Three,

Two,

One.

Hold empty for four,

Three,

Two,

One.

Again,

Inhale.

Four,

Three,

Two,

One.

Hold.

Four,

Three,

Two,

One.

Exhale.

Four,

Three,

Two,

One.

Hold.

Four,

Three,

Two,

One.

Inhale.

Four.

Hold.

Four.

Exhale.

Four.

Hold.

Four.

Inhale.

Four.

Hold.

Four.

Exhale.

Four.

Hold.

Four.

Keep going at your own pace.

And we'll continue a few more rounds together.

Inhale for four.

Hold for four.

Exhale for four.

Hold for four.

Exhale for four.

Hold for four.

Exhale for four.

Hold for four.

Hold for four.

Hold for four.

Exhale for four.

Hold for four.

Gently just letting that go,

Come back to your natural breath.

Take a moment to just notice how you're feeling.

Observing if there's any shift in your energy,

Your awareness,

Or any other feelings that could have come up for you.

And you're welcome to repeat this practice whenever you're looking for a little more grounding and stability in your day.