Box Breathing For Anxiety Relief & Nervous System Regulation

This calming breathwork meditation guides you through gentle box breathing to settle your mind, ground your body, and shift your nervous system from stress into balance. Through intentional four-count breaths, you’ll return to the present moment and create space for clarity and peace.

This meditation is ideal for anyone who feels anxious, overstimulated, or disconnected from their body and needs a simple way to return to center. It’s especially supportive during stressful seasons, emotional transitions, or moments when you need immediate grounding.

What to Expect: A guided box breathing pattern: inhale 4, hold 4, exhale 4, pause 4. A grounding reset for anxiety, overwhelm, or emotional heaviness. Activation of your parasympathetic nervous system for calm and safety. A practice that supports emotional regulation and mindful presence. A simple technique you can use anywhere throughout your day

Music Composer of Binaural Brainwave (Alpha): Chris Collins

Transcript

Hello and welcome.

My name is Staré and I'm so grateful you're here.

Today we're practicing one of my favorite grounding techniques,

Box breathing.

It's a simple powerful way to regulate your nervous system,

Slow the mind,

And guide your body back into a calmer,

More present state.

I've used this breathwork technique with so many of my clients because the effects are immediate.

It helps ease anxiety,

Reduce tension,

And reconnect you to your center in just a few minutes.

We'll start with a few cleansing breaths and then I'll guide you through the first two cycles with a steady count.

After that,

I'll drop the count and simply cue the breath so you can settle into your own natural rhythm.

Take a moment to soften your shoulders,

Relax your jaw,

And find a comfortable position.

I do suggest for this to be done sitting up as opposed to laying down,

But do what is best for you.

Let's begin.

Take a deep inhale through your nose.

Feel your chest and belly expand and exhale slowly through your mouth,

Letting everything soften.

Again,

A deep open inhale and a slow,

Gentle exhale.

One more cleansing breath.

Inhale fully down to the core of your belly.

Exhale completely,

Letting it out.

Inhale.

Allow your breath to return to a soft,

Steady rhythm.

And now we will begin.

Inhale,

Two,

Three,

Four.

Hold,

Two,

Three,

Four.

Exhale,

Two,

Three,

Four.

And pause,

Two,

Three,

Four.

Inhale,

Two,

Three,

Four.

Hold,

Two,

Three,

Four.

Exhale,

Two,

Three,

Four.

Pause,

Two,

Three,

Four.

Now that your body has settled into the shape of the breath,

I'll drop the count and simply guide you through the pattern.

Inhale.

Hold.

Exhale.

Pause.

Hold.

Exhale.

Pause.

Keep flowing with the rhythm,

Soft,

Steady,

Letting each breath bring you deeper into your body.

If your mind wanders,

Gently return to the flow.

Inhale.

Hold.

Exhale.

And pause.

Let your breath become spacious and grounding.

Now I want you to bring your mind to one word,

Something you want to call into your life.

Maybe it's peace,

Clarity,

Ease,

Compassion,

Or grounding.

Choose whatever feels true for you in this moment.

And as you inhale,

Imagine that word filling your body as if you're breathing it into yourselves.

And as you exhale,

Imagine releasing anything that no longer serves you.

It might be worry,

Tension,

Fear,

Self-doubt,

Or overwhelm.

Inhale what you want to call in.

Exhale what you're ready to let go of.

Allow this rhythm to wash through you,

Calling in softness,

Releasing heaviness.

Take a few more breaths here.

When you're ready,

Gently return to your natural breath.

Feel the calm settling into your chest,

Your shoulders,

Your mind.

Know that you can come back to this practice anytime,

Whenever you need grounding,

Clarity,

Or a simple moment to recenter.

Thank you for sharing this space with me.

Thank you for showing up for yourself.

And when you're ready,

Slowly open your eyes Thank you for joining us.