Box Breath ~ To Balance

Box breathing is a powerful technique used by athletes, military personnel and wellness practitioners to quickly regulate the nervous system and restore calm. Also known as square breathing, this practice involves breathing in equal counts - inhale for 4, hold for 4, exhale for 4, hold for 4—creating a rhythmic pattern that balances your autonomic nervous system.

By equalising the inhale and exhale, box breathing activates your parasympathetic nervous system (your body's "rest and digest" mode), helping to reduce stress, lower heart rate and bring mental clarity. It's particularly effective during moments of overwhelm, anxiety, or when you need to centre yourself before an important moment.

In this video, Gracie guides you through the box breathing technique, offering a simple yet transformative tool you can use anywhere, anytime. Whether you're navigating a stressful workday, preparing for sleep, or simply need a moment to reset, this breath will bring you back to balance.

Transcript

So box breath is a technique that I love to use that's super simple and you can use it anywhere and essentially it can really calm your nervous system, Regulate yourself and bring you back to the current moment. So what I'll be doing is instructing you to breathe in for four, Hold for four, Out for four and then hold for four and we'll be doing it together. If that doesn't feel good for you you can always go to three seconds instead of four. But wherever you are you can lie down or you can be in a seated position like me and just gently close your eyes or soften your gaze and we'll begin by releasing the breath that we're holding at the moment. So emptying your lungs, Breathing in for one, Two, Three, Four, Hold two, Three, Four, Out two, Three, Four, Hold two, Three, Four, In two, Three, Four, Hold two, Three, Four, Out two, Three, Four, Hold two, Three, Four, In, Hold, Hold and one more time together. Breathing in, Holding, Breathing out. Now you can return to your regular breath cycle. So finding your own pace of breath, Keeping your gaze closed, Noticing how that breath felt in your body. Do you feel lighter, Calmer, More regulated? And when you're ready you can open your eyes and return back to the world.

Reviews

A great intro into breathwork !