06:36

Box Breathing To Reset Your Busy Day

by Rachel Fearnley

Rated
4.7
Type
guided
Activity
Meditation
Suitable for
Everyone
Plays
1.7k

Use this box breathing practice as a way to find greater balance and harmony in your day. This practice uses the count of 4,4,4,4 to guide you through your practice. Allow the metronomic counting of this practice to guide you out of your busy thinking mind and towards a deeper connection with your breath. If you want to learn more about your breath, please check out my 10-day breath course 'Heal Your Life from the Inside Out.

BreathingResetBalanceHarmonyMindfulnessRelaxationPeacePhysiologyBox BreathingMindful ObservationPhysiological ChangesNatural BreathingRest And RelaxationBreathing AwarenessInvitations To Peace

Transcript

From wherever you are be it seated,

Lying down or standing,

Whether you're by yourself or with other people.

Let's begin by inviting in a greater sense of calm and softness through your entire being.

Just taking a few moments to connect into the fact that you're breathing.

Let's just begin by taking a nice full deep breath in and exhaling it all out.

Then begin to inhale for 2,

3,

4.

Hold 2,

3,

4.

Exhale 2,

3,

4.

Hold 2,

3,

4.

Exhale 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.

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.

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.

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.

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.

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.

And then release the breath.

And just for a few moments allow your breath to come back to a natural rhythm.

And just take some time just to notice the imprint of that breath.

Just feeling the subtle shifts and changes that have taken place in your physiology,

In your body,

In the state of your breath,

In the fluctuations of your mind.

Just simply notice.

Observe what is there.

And then taking a little bit of time if it's available to you just to rest and relax.

Otherwise continuing on with the rest of your day with a greater sense of calm and presence.

Meet your Teacher

Rachel FearnleyBali, Indonesia

4.7 (104)

Recent Reviews

Mark

December 5, 2025

As with all your guided practices absolutely wonderful. To me it's beauty is that it was so simple yet effective and that you were doing the counting allowing me to concentrate solely on the breath With many thanks & Bright Blessings to you & yours

Adelaide

May 15, 2025

Just what I needed to slow down my mind after a busy day, thank you 🥰

Judyth

June 19, 2023

Beautiful practice: calming and centering. Thank you.

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© 2026 Rachel Fearnley. 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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