Take A Pause: Quick Box Breath To Center & Ground Yourself

Take a moment to reset and ground your nervous system with this quick box breath! If you're feeling overwhelmed, dysregulated, anxious, or just need a moment to check in with yourself and refocus, this 4-minute box breath can help.

Beginner-friendly and something you can learn to use in your everyday life.

Transcript

Hello, Everybody, And welcome to A Moment to Breathe, A Moment to Pause, And A Moment to Tune into Yourself. Today, We'll be practicing one of my favorite breaths, A breath that you can access anywhere if you just need a moment for yourself, A moment to recenter, A moment to tune in, Or to de-stress. We're going to do a box breath. Four seconds on the inhale, Four second hold, Four second exhale, And four second hold at the bottom. Find somewhere comfortable, Whether you're sitting down, Lying down, Just somewhere that you can be undisturbed for a few moments. Take a moment to get comfortable. Maybe close your eyes or soften your gaze. Begin to relax your forehead. Release your jaw. Relax your neck. Release any lingering tension in your shoulders. Allow your tongue to release from the roof of your mouth if you happen to find it there. Releasing your core, Your hands, Your fingers. Wiggling your toes. Releasing any stress that you still find in your body as best you can. Let's take a big clearing breath together. Big inhale through your nose. Big exhale out of your mouth. Let's take one more big breath like that. Big inhale through your nose. Try to fill up your belly. Big exhale out of your mouth. And then begin to inhale through your nose for one, Two, Three, Four. Pausing at the top just for a moment. Beginning to exhale through your nose for four, Three, Two, One. Pausing at the bottom, Noticing how your body feels. And between breaths, Begin to inhale through your nose for one, Two, Three, Four. Pause. Big exhale through your nose for four, Three, Two, One. Pausing in between breaths. Beginning to inhale through your nose for one, Two, Three, Four. Holding it at the top, Relaxing your forehead. Beginning to exhale for four, Three, Two, One. Holding at the bottom. Big inhale through your nose for one, Two, Three, Four. Pause. Noticing how your body feels when it's filled with air. Begin to exhale for four, Three, Two, One. Holding at the bottom. Making sure you've exhaled all the air out of your body. We'll take our biggest inhale we've taken all day. Big inhale through your nose. Fill up your body for one, Two, Three, Four. Holding it at the top. See if you can sip in just a little bit more air. And then really big exhale for four, Three, Two, One. Taking a moment, Allowing your breath to return to normal. Taking a moment to check in with yourself, Noticing how you feel. Noticing how your body feels. Noticing how your breath feels. Big inhale through your nose. Big exhale out of your mouth. And then you can gently blink your eyes open and come back to space. Thank you so much for taking a mindful moment to check in with your body. And to love on you. Can't wait to see you next time. Well, I guess hear you next time.