06:20

6-Minute Box Breath

by Emma Gillis

Rated
4.7
Type
guided
Activity
Meditation
Suitable for
Everyone
Plays
27

This short guided Box Breathing practice is designed to gently settle your nervous system and bring you back into a sense of steadiness. Using a simple, rhythmic pattern, you’ll be guided to slow your breath in a way that supports calm and presence. This practice is especially helpful if you’re feeling anxious, overwhelmed, overstimulated, or simply in need of a pause. There’s no need to force the breath or “do it right.” You’re invited to move at a pace that feels supportive for your body. This practice is suitable for: Moments of stress or emotional overwhelm. Transitions between tasks or before sleep. Building a daily regulation or grounding habit. You can return to this practice whenever you need a few minutes to reconnect with your breath and come back into balance.

BreathingRelaxationAnxiety ReliefStressGroundingMindfulnessMind Body ConnectionBox BreathingBreath AwarenessEnergy CultivationBody Relaxation

Transcript

Welcome to today's guided box breath meditation.

This practice can be done either lying down or seated.

So find a comfortable position,

Allow your eyes to close or your gaze to lower.

Take a moment to settle into your body,

Let your shoulders soften,

Let your jaw loosen and allow your whole system to arrive.

A box breath is done by inhaling to a count of four,

Holding our breath for a count of four,

Exhaling for a count of four and holding our breath again for a count of four.

You can inhale through your nose and exhale through your nose.

Let's practice around together.

Exhale everything and then through your nose,

Inhale two,

Three,

Four,

Hold two,

Three,

Four,

Exhale two,

Three,

Four,

Hold two,

Three,

Four.

Notice how this felt in your body.

Let's continue into another round.

Inhale two,

Three,

Four,

Hold two,

Three,

Four,

Exhale two,

Three,

Four,

Hold two,

Three,

Four.

Inhale two,

Three,

Four,

Hold two,

Three,

Four,

Exhale two,

Three,

Two,

Three,

Four,

Inhale,

Exhale.

Continuing now in a rhythm that feels most comfortable for you.

You might like to extend the count or breathe intuitively.

Allow every inhale to bring a sense of new energy to the body.

Every pause a chance to be with that energy.

Every exhale a release and softening.

Each cycle of breathing is an invitation to simply be with your body.

Separate to the outside world and the noise of any need to control your breath.

Letting go of the count,

The holds and allowing your breath to return to its normal cadence.

Taking a moment here to notice what has shifted in your body.

You can stay here for as long as you need.

It's always there to return to,

As is this practice.

Thank you for joining me today.

Meet your Teacher

Emma GillisGalway, Ireland

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© 2026 Emma Gillis. 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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