Box Breath Exercise

Duration: 9 minutes
Props Needed: None

Level: Open (suitable for all levels)
Use When: You feel overwhelmed, need to restore inner balance, or want to ground yourself quickly before meditation, sleep, or a stressful situation.

Immerse yourself in a 9-minute Box Breathing exercise designed to calm the mind, reduce stress, and restore inner balance. This practice regulates the nervous system, fostering focus, clarity, and mindfulness. Perfect for moments of heightened nerves or when you need to reset and center yourself, this breathwork session offers a step-by-step guide to mastering the rhythm of Box Breathing.

Through a steady sequence of inhaling for 4 counts, holding for 4 counts, exhaling for 4 counts, and holding for 4 counts, you’ll cultivate relaxation, release tension, and create space for presence and ease.

Find a comfortable position—seated or standing—with a tall spine and relaxed shoulders. Follow along as I guide you through this simple yet transformative breathing technique, empowering you to reconnect with calm and clarity.

Safety Note: This pranayama class is intended for general wellness and relaxation. If you have any medical conditions, including respiratory or cardiovascular concerns, or if you are pregnant, please consult your healthcare provider before practicing this or any breathwork technique. Practice in a safe, comfortable environment, and discontinue immediately if you feel lightheaded, dizzy, or uncomfortable. This class is not a substitute for medical advice.