4 Count Box Breathing To Release Stress And Calm The Body

In this short guided meditation, we will work with 4-count box breathing.
We inhale for 4, hold for 4, exhale for 4, and hold for 4.

I will provide guidance and sometimes the number count to keep you on track.
This is about slowing down, pausing, and shifting in your day. It's a short break and release from the rest of life and everything going on.
You will feel a change within your body/mind and nervous system when complete.
Enjoy!

Transcript

Hello Beautiful One, And welcome to this short, Stress-relief, Box-breathing meditation. So today, We will go through a breathing practice of breathing in counts of four. This helps to reset our nervous system, To bring us back into the present moment, And I'll give guidance about letting go of things that have come up for your day. So, Let's get ready to take this pause in your day. Let's let go of anything that has happened. That sounds easier said than done, But as we move into this breathing practice, We set the intention now to release any stress, Any thoughts, Any feelings in our body that feel stuck. We open up and allow them to move as we breathe through our body today. So, Take some deep breaths and settle into your body, Settle into this present moment, Breathing in, And out. And breathing in again, Deep, Deep down into the pit of your stomach, Feeling that oxygen go through your nose, Through your throat, Through your lungs, Into the pit of your stomach, Feel it there. And release, Let it all go, Push a little bit, Just let it out of your body. Wonderful, Okay, Breathe deep again, Breathing in, And it's okay, Go at your own pace. If my guidance isn't lining up with how you're breathing, Just keep slowing down your breath. Breathing out, And breathing in, And out. Alright, Now that we have settled into our body again, Into this present moment, We're going to shift the breathing into counts of four. So, Just simple counts of four, And if you go off track from what I'm counting, Don't worry, You can always come back to it, Or continue on your own. Alright, So just in a moment, Just either finish breathing in or breathing out, And get ready, We're going to breathe in for four. One, Two, Three, Four, And now hold. Two, Three, Four, And out. Two, Three, Four, And hold. Two, Three, Four, Again, In. One, Two, Three, Four, Hold. Two, Three, Four, Out. Two, Three, Four, And hold. Two, Three, Four, Again, In. One, Two, Three, Four, And hold. Two, Three, Four, Out. Two, Three, Four, And hold. Two, Three, Four. And just return to your normal breathing for a moment there, Don't worry about the counts. And just think about feeling for a moment in your heart space. How does your body feel right now? What do you feel in your heart space right now? Do you feel calm? Do you feel relaxed? Do you feel any of that stress or any of those things you were thinking about today? And it's okay if something pops up, Or you notice it. Maybe it's there for you to work with a little bit, For you to release, Or for you to move through. Anything that comes up has a purpose and a reason, And the body is sending you a message. Alright, So just breathe a little bit again. And this time we're going to move back into the four count of breath. And I'm going to give guidance, So please count to yourself as we move into it. We're going to aim for about ten rounds this time. That first time was just three rounds to get used to it. And so now we're going to aim for ten rounds. So it'll be in for four, Hold for four, Out for four, And hold for four. Alright, So just finish the breathing pattern you have now. And we're going to start, Breathe in, Two, Three, Four, And hold. Two, Three, Four, And out. Two, Three, Four, And hold. Two, Three, Four, Breathing in calmness. Two, Three, Four, And hold. Pause in that moment. Three, Four, And out. Let go of everything. Three, Four, And hold. Rest in the pause. Three, Four, And in relaxation. Three, Four, And hold in the pause. Three, Four, And out. Let go. Two, Three, Four, And pause. The body takes that pause after every breath and before. Four, And in. Two, Three, Four, And out. And hold. Slowing it down a little more. In two, Three, Four, And hold. Two, Three, Four, And out. Two, Three, Four, And hold. Two, Three, Four. A few more times. In, Really full of calm relaxation and pause. Hold. Amazing in this pause and this hold. And out. Release if there's anything coming up, Any emotions, Any feelings. And pause. Just sit in that stillness. Three, Four. A couple more times. In two, Three, Four, And rest. Two, Three, Four, Let go. Two, Three, Four, And pause. Rest. Three, Four. Two more times. In two, Three, Four, Hold. Out. And hold. And last time. In two, Three, Four, Hold. Two, Three, Four, And out. Two, Three, Four, And hold. This time hold for as long as you can. And sit in this moment. Sit in this stillness. Sit in this pause. Maybe you noticed that there aren't any thoughts coming through your head. There's a break here in this moment. And if you think to yourself, What might my next thought be? Notice there's a stillness there when you ask yourself that question. Because you're being present in the moment. You are positing a question as to what thought you may have. And so there's a natural pause, Just like how we held our breath in that moment. And return to your natural breathing if you haven't already. And just once again, Check in with your body. How do you feel right now? Think about your heart space and notice how you feel there. Think about your mind, Your thoughts. What's going on there? And overall, Just how does your body feel having done this pause, Having taken these mindful, These connective breaths where you have changed the rhythm of your body? It does something physiologically to you. It's made a change within you. And now this feeling that you have, This calm state, This way your body is, This is something you can take into your day. This is something you can move with. If you're heading off to bed, Then wonderful, You're nice and relaxed. If you're moving to another part of your day, You've just taken this beautiful, Wonderful amount of time and you've been present, You've focused on yourself, You've done some intentional breathing. And you can return to this anytime you like. You don't have to do this full set of time. You could do a few of those box breaths. You could just take a moment and center yourself and relax into this. So thank you so much for taking this time for yourself, For going on this little box breathing journey with me. And I hope you enjoyed it. I hope you felt a shift. And you can return again and see what you experience next time. Many blessings and light to you. Have a wonderful day in whatever you're doing. Sending you so much love and joy. Namaste.