Hello, my friends,
I’m so glad you’re here.
Today, I’d love to share a simple yet powerful practice with you — something I turn to whenever I need to feel grounded, calm, and present again.
It’s called Box Breathing, also known as Square Breathing — and it’s one of the most effective (and beautifully simple) ways to regulate your nervous system and come back to your center. Whether you’re feeling anxious, overwhelmed, or just need a moment of quiet, this technique can help you reconnect with your breath and yourself.
👉 You can find the meditation at the end of this blog post and try it for yourself!
What is Box Breathing?
Box Breathing is a mindful breathing technique based on four equal parts — inhale, hold, exhale, hold — each for a count of 4 seconds.
It’s often used by therapists, mindfulness teachers, and even Navy SEALs to build focus, reduce stress, and promote inner calm.
Here’s the simple rhythm:
- Inhale for 4 seconds
- Hold for 4 seconds
- Exhale for 4 seconds
- Hold for 4 seconds
Repeat this cycle for a few minutes, and you’ll start to notice your mind quieting and your body softening.
As you become more comfortable with this rhythm, you can gradually increase the count to 5, 6, 7, or even 8 seconds.
The most important thing is to always listen to your body and choose the pace that feels right for you in the moment.
🌿 What You’ll Experience in This Meditation:
This 9-minute audio practice is broken into three parts:
- A calming 2-minute body relaxation to help you release tension from head to toe
- Two rounds of guided box breathing, where I guide you through this breathwork
- A 5-minute silent breathwork session, supported by peaceful music, to continue the rhythm at your own pace
Why Try Box Breathing?
Box Breathing is one of the easiest and most accessible ways to:
- Calm your nervous system
- Reset during stressful moments
- Enhance focus and clarity
- Cultivate emotional balance
- Prepare your body for rest
Whether you’re starting your morning, taking a mindful break in the middle of your day, or winding down in the evening — this practice is a beautiful way to pause and return home to yourself.
Stacy Zenly 
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