04:47

4-4-4-4 Box Breathwork

by Rachel Brodeur

Rated
4.7
Type
guided
Activity
Meditation
Suitable for
Everyone
Plays
1.8k

Ever need a quick nervous system reset? Try out the box breath work method. You will inhale to a count of 4, pause for a count of 4, exhale to a count of 4, and pause again for a count of 4. Notice the difference a few minutes of conscious breathing can do for your whole being!

BreathworkBreathingRelaxationMindfulnessBox BreathingNervous System ResetBreath RetentionCleansing Breath

Transcript

Hi and welcome.

Let's get right into the boxed breathing.

If you've never done it before,

It's so simple and very effective.

Today's boxed breathing is a four,

Four,

Four,

Four.

The inhale is a count to four.

There's a pause at the top,

Another count of four.

Exhale down to a count of four and then another pause at the bottom,

Count of four.

So find a comfortable position to lie down or sit upright,

Maybe even against a wall.

Allow your eyes to close or at least soften your gaze.

We'll start with one round of cleansing breath.

Deep breath in and out.

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,

Four.

Hold two,

Three,

Four.

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,

Four.

Hold two,

Three,

Four.

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,

Four.

Hold two,

Three,

Four.

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,

Four.

Hold two,

Three,

Four.

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,

Four.

Hold your breath for as long as you can.

You'll know when it is ready to take another deep breath in.

And then a few rounds of cleansing breath to end this practice.

Inhale fully.

And exhale.

Two more deep breath in.

And out.

Last one.

And out.

Thank you for joining this simple yet effective breath work.

Come back to this anytime you need a five minute reset for your nervous system and I'll see you next time.

Meet your Teacher

Rachel BrodeurMassachusetts, USA

4.7 (86)

Recent Reviews

Seth

January 23, 2026

Namaste 🙏🏻

Karl

July 10, 2025

Excellent box breathing meditation! Rachel does a great job of getting into this quickly and keeping a very accurate 4-4-4-4 count- which I really appreciate! Thank you!😊 🙏❤️ Karl

Julie

July 3, 2025

Thank you.

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© 2026 Rachel Brodeur. 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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