Box Breath - To Balance

02:38

02:38

Box Breath - To Balance

by Soluna Society

Rated

5

Type

guided

Activity

Meditation

Suitable for

Everyone

Plays

29

A powerful technique used by athletes, military personnel and wellness practitioners to quickly regulate the nervous system and restore calm. Also known as square breathing, this practice involves breathing in equal counts - inhale for 4, hold for 4, exhale for 4, hold for 4 - creating a rhythmic pattern that balances your autonomic nervous system. By equalising the inhale and exhale, box breathing activates your parasympathetic nervous system (your body's "rest and digest" mode), helping to reduce stress, lower heart rate, and bring mental clarity. It's particularly effective during moments of overwhelm, anxiety, or when you need to centre yourself before an important moment. In this audio, Gracie guides you through the foundational box breathing technique, offering a simple yet transformative tool you can use anywhere, anytime. Whether you're navigating a stressful workday, preparing for sleep, or simply need a moment to reset, this breath will bring you back to balance.

Breathing Technique Stress Reduction Anxiety Relief Mental Clarity Relaxation Nervous System Mindfulness Box Breathing Nervous System Regulation Present Moment Focus Breath Counting Seated Position Eye Softening

Meet your Teacher

Melbourne VIC, Australia

Meet your Teacher

Melbourne VIC, Australia

Transcript

So box breath is a technique that I love to use that's super simple and you can use it anywhere and essentially it can really calm your nervous system, Regulate yourself and bring you back to the current moment. So what I'll be doing is instructing you to breathe in for four, Hold for four, Out for four and then hold for four and we'll be doing it together. Um if that doesn't feel good for you you can always go to three seconds instead of four. But wherever you are you can lie down or you can be in a seated position like me and just gently close your eyes or soften your gaze and we'll begin by releasing the breath that we're holding at the moment. So emptying your lungs, Breathing in for one, Two, Three, Four, Hold two, Three, Four, Out two, Three, Four, Hold two, Three, Four, In two, Three, Four, Hold two, Three, Four, Out two, Three, Four, Hold two, Three, Four, In two, Three, Four, Out two, Three, Four, In two, Three, Four, Out two, Three, Four, In two, Three, Four, Out two, Three, Four, In two, Three, Four, Out two, Three, Four, In two, Three, Four, Out two, Three, Four, In two, Three, Four, Out two, Three, Four, In two, Three, Four, Out two, Three, Four, In two, Three, Four, Out two, Three, Four, Out two, Three, Four, In two, Three, Four, Out two, Three, Four, In two, Three, Four, Out two, Three, Four, Out two, Three, Four, In two, Three, Four, Out two, Three, Four, Out two, Three, Four, In two, Three, Four, Out two, Three, Four, Out two, Three, Four, In two, Three, Four, Out two, Three, Four, Out two, Three, Four, Out two, Three, Four, Out two, Three, Four, Out two, Three, Four, Out two, Three, Four, Out two, Three, Four, Out two, Three, Four, Out two, Three, Four, Out two, Three, Four, Out two, Three, Four, Out two, Three, Four, Out two, Three, Four, Out two, Three, Four, Out two, Three, Four, Out two, Three, Four, Out two, Three, Four, Out two, Three, Four, Out two, Three, Four, Out two, Three, Four, Out two, Three, Four, Out two, Three, Four, Out two, Three, Four, Out two, Three, Four, Out two, Three, Four, Out two, Three, Four, Out two, Three, Four, Out two, Three, Four, Out two, Three, Four, Out two, Three, Four, Out two, Three, Four, Out two, Three, Four, Out two, Three, Four, Out two, Three, Four, Out two