Create Calm Meditation: Relax With Box Breathing

This gentle 5-minute meditation uses the grounding rhythm of box breathing to help you slow down, soften your nervous system, and return to a state of calm. Through intentional breath and mindful awareness, you'll create space in your body and mind, easing tension and reconnecting with a sense of safety and presence. Perfect for moments when you feel overwhelmed, activated, or simply need to reset.

Music from Uppbeat

Transcript

Find a comfortable seat or lie down somewhere you can fully soften. Close your eyes gently. Take a deep breath in through your nose. And a long slow exhale out through your mouth. Let your shoulders melt down your back. Let your belly soften. Let your body know we are slowing down now. Box breath is simple but powerful. We inhale for four. Hold for four. Exhale for four. Hold for four. This rhythm signals safety, Bringing your system back into balance, And allowing everything to calm down. Let's begin together. Inhale through the nose for one. Two. Three. Four. Hold for one. Two. Three. Four. Exhale through the mouth for one. Two. Three. Four. Hold for one. Two. Three. Four. Again, Inhale. One. Two. Three. Four. Hold for one. Two. Three. Four. Exhale. One. Two. Three. Four. Hold for one. Two. Three. Four. Again, Inhale. One. Two. Three. Four. Hold for one. Two. Three. Four. Exhale. One. Two. Three. Hold for one. Two. Three. Four. Exhale. One. Three. Hold for one. Hold for one. Two. Three. Three. Four. Hold for one. Two. Three. Hold for one. One. Two. Three. Four. Hold for one. Two. Three. Four. Exhale. One. Two. Three. Four. Hold for one. Two. Three. Four. One. Exhale. One. Hold for one. Three. Four. Hold for one. Two. Three. Hold for one. One. Two. Hold for one. One. One. Hold for one. And a slow, Complete exhale. And when you're ready, Open your eyes.