03:05

SOS Breathing Pause

by Katharyn Havey

Rated
4.6
Type
guided
Activity
Meditation
Suitable for
Everyone
Plays
6.6k

Take a 3-minute pause from your day. In this guided practice, Katharyn leads you through "boxed breathing", a method to calm the sympathetic nervous system, decrease heart rate, decrease blood pressure, and aid digestion.

BreathingPauseCalmHeart RateBlood PressureDigestionBox BreathingBreath CountingBreathing AwarenessGuided Practices

Transcript

Inhale 2,

3,

4,

Hold 2,

3,

4,

Exhale 2,

3,

4,

Hold 2,

3,

4.

Inhale 2,

3,

4,

Hold 2,

3,

4,

Exhale 2,

3,

4,

Hold 2,

3,

4.

Inhale 2,

3,

4,

Hold 2,

3,

4,

Exhale 2,

3,

4,

Hold 2,

3,

4,

Exhale 2,

3,

4.

Exhale Inhale Exhale Inhale Exhale Inhale Exhale Breathe in and out Inhale Exhale Inhale Exhale Final inhale and exhale And blessings friends.

Meet your Teacher

Katharyn HaveyLos Angeles, CA, USA

4.6 (298)

Recent Reviews

Anasztázia

March 1, 2025

I loved this guided meditation and I'm grateful that I found it.

Adriana

February 8, 2025

Just the perfect 👌 short breathing meditation 🧘‍♀️ I needed to calm 😌 my anger 😠 and frustrated emotions. I feel more relaxed now 💖

Sian

August 24, 2023

Lovely being guided to do this, thank you Katharyn 🙏

Lin

February 25, 2023

Thank you. Was fumbling around meditations library, nothing was helping, until this short, practical one. Thank you so very much. I will keep it for future SOS moments 🙏🏾🌻💚

Sky

September 4, 2022

Thank you!! I’m saving this track for my SOS playlist. I’ve been working hard to not hit myself when I feel panic attacks coming on. And this meditation is one of my new tools. I really appreciate how this track started right away with no “intro” bc in those tough moments, I need a breathing guide right away. Thank you so much for everything. May you have peaceful moments. 🌻✨

Kiel

April 1, 2022

Simple and easy.

Jacqueline

February 9, 2022

I needed this today, for real. Thank you for making it.

Madeleine

October 31, 2020

Simple and powerful

Joe

July 16, 2020

Nice meditation. A quickie 😎. Thank Katharyn

Zen

July 9, 2020

That was very relaxing.

Becca

May 22, 2020

As the title suggests, with no instructions other than, "inhale," "hold," and "exhale."

Hadyn

May 8, 2020

Thank you, very simple and easy for my mind not to wander!

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© 2026 Katharyn Havey. 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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