02:11

Box Breathing: Preparing For A Tough Experience

by Allison Schuette

Rated
5
Type
guided
Activity
Meditation
Suitable for
Beginners
Plays
6

The breath connects directly to our nervous system. Taking time for intentional breathing can shift us into the parasympathetic system, producing greater ease and increasing access to our decision making faculties. This micropractice is a great 2 minute reset before a meeting or tough call.

BreathingStress ReductionAnxietyNervous SystemDecision MakingMicropracticesBox BreathingPre Meeting ExerciseBreath Holding TechniqueStress And Anxiety Reduction

Transcript

Welcome,

This is Allison with Mindful Paws Center,

And I'm so glad to bring you this micro practice today.

This is a great exercise before a meeting or a tough call,

And most people call it box breathing.

So in this practice,

We're going to be inhaling through the nose for four seconds,

Holding that breath for four seconds,

Exhaling through the mouth for four seconds,

Holding the exhale for four seconds,

And then repeating this for four rounds.

So let's begin.

Inhale.

Hold.

Exhale.

Hold.

Inhale.

Exhale.

Inhale.

Exhale.

Hold.

Inhale.

Exhale.

Hold.

Great.

Thank you for this practice and giving yourself this time to reset.

Did you feel supported by this practice?

Leave a short word or phrase in the comments to let me know.

I'd love to be connected.

Until next time,

Take good care.

Meet your Teacher

Allison SchuetteTacoma, WA, USA

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© 2026 Allison Schuette. All rights reserved. All copyright in this work remains with the original creator. No part of this material may be reproduced, distributed, or transmitted in any form or by any means, without the prior written permission of the copyright owner.

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