10-Minute Stress Interrupt (Box Breathing)

Discover the power of a quick nervous system reset. This 10-minute practice guides you through box breathing (also known as square breathing) which is one of the most effective, science-backed techniques to interrupt persistent stress, calm anxiety, and ground your mind. By focusing on a structured, equal-ratio rhythm (inhale, hold, exhale, hold), you actively signal to your body that it is safe to relax.

Looking for a quicker version? Check out the 5-Minute Stress Interrupt (Box Breathing).

Transcript

Welcome to this square breathing practice to interrupt stress. We will breathe in for a count of four, Hold the breath gently at the top of the inhale for four, Release for four, And hold the breath out for four. Please find a comfortable position and close or soften your eyes. We'll begin together. Breathe in, Release, Hold, Breathe in, Release. Let your breath return to natural once again. Notice how you feel now. You can repeat this practice anytime you need. Thank you for breathing with me. Be well.