Box Breathing For Nervous System Regulation

Take a moment to pause with this 4-minute guided box breathing meditation led by Ashlee Sunshine. Designed to support nervous system regulation, this simple breathwork practice offers a structured way to reconnect with your body when you feel stressed, distracted, or overwhelmed. Box breathing follows four equal phases: breathe in, pause, breathe out, and pause again. Follow the gentle guidance as you settle into a steady rhythm, bringing your attention back to the breath whenever your mind wanders. Practice before a challenging conversation, between tasks, or whenever you need a moment to regroup. No meditation experience is needed. Keep the breath comfortable, and return to your natural breathing whenever you need.

Transcript

Join me for this short breathwork meditation where we will be utilizing the box breathing technique This is one of my favorite breathing techniques to use when I'm feeling overwhelmed, Anxious or stressed to help calm my nervous system and bring me back into the present moment So we're gonna be breathing in through the nose for four seconds We're going to hold the breath for four seconds. And then we're gonna exhale for four seconds. And then we're going to hold the breath out for four seconds and then we will repeat for a total of four rounds If you'd like to close your eyes or gaze down at the ground, You can option to bring a hand to your heart center on the chest or two hands. And let's take a deep exhale to begin, Letting all the breath out. We'll begin together. Inhale for four. Hold for four. Exhale for 4 Hold for 4. Next round, Inhale for four. Hold for 4. Exhale for 4 Hold for 4 Two more times. Inhale for four. Hold for 4. Exhale for 4. Hold for 4. Last round. Inhale for four. Hold for 4. Exhale for four. Hold for four. And now returning the breath to normal breathing, You can relax your hand. Your eyes, Your body and just checking in with your body and just noticing how you feel now compared to the beginning of the practice without judgement or labels Just noticing You can continue to do this breath work technique as many times as you like until you begin to feel calmer. Sometimes it can take a few rounds of this breath work for it to work depending on how your feeling. Thank you so much for joining me for this breathwork meditation May it bring you more peace and calm in your life like it has for mine