Box Breathing To Slow Down + Settle

A gentle box-breathing practice. We’ll breathe in an easy 4–4–4–4 rhythm to settle the nervous system, quiet the mind, and bring you into a state of soft presence.

Perfect for right before bed / meditation, or anytime you want to shift into calm. Simply let your whole system exhale and prepare for rest!

Vibe: softening, evening reset, melt into calm.

Transcript

This is Casey.

This is a guided gentle box breathing practice to help you unwind and slow down your thoughts and find some inner stillness.

This practice is perfect for evenings or even right before a long meditation or whenever you need to soften your system.

The breath pattern is simple.

We will inhale for a count of four,

Hold the breath full for a count of four,

Exhale for a count of four,

Hold the breath empty for a count of four,

And then we'll repeat for a few rounds.

The inhales and exhales will both be through your nostril,

So through the nose.

Whenever you are ready in a comfortable position,

Go ahead and keep a soft gaze or maybe close down your eyes.

Allow your body to naturally relax and soften,

Melting any tension through your breath,

Through your intention,

And then go ahead and empty all the air out of your lungs and together we'll inhale for four,

Three,

Two,

One,

Hold,

Three,

Two,

One,

Exhale,

Three,

Two,

One,

Hold,

Three,

Two,

One,

Inhale,

Three,

Two,

One,

Hold,

Three,

Two,

One,

Exhale,

Three,

Two,

One,

Hold,

Three,

Two,

One,

Inhale,

Three,

Two,

One,

Hold,

Three,

Two,

One,

Exhale,

Three,

Two,

One,

Hold,

Three,

Two,

One,

Inhale,

Three,

Two,

One,

Hold,

Three,

Two,

One,

Exhale,

Three,

Two,

One,

Hold,

Three,

Two,

One,

Inhale,

Three,

Two,

One,

Hold,

Three,

Two,

One,

Exhale,

Three,

Two,

One,

Hold,

Three,

Two,

One,

Inhale,

Three,

Two,

One,

Hold,

Three,

Two,

One,

Exhale,

Three,

Two,

One,

Hold,

Three,

Two,

One,

Inhale,

Three,

Two,

One,

Hold,

Three,

Two,

One,

Exhale,

Three,

Two,

One,

Hold,

Three,

Two,

One,

Inhale,

Three,

Two,

One,

Hold,

Three,

Two,

One,

Exhale,

Three,

Two,

One,

Hold,

Three,

Two,

One.

Slowly resume your usual breathing pattern.

Continue to keep either a soft gaze down or your eyes closed.

And for a few moments,

Just notice the shift in your internal world.

Perhaps your pace feels a little slower,

The mind has quieted down,

Your breath is a bit more steady.

Feel free to stay here for as long as you wish or slowly blink your eyes open.