Center & Regulate:
Progressive Box Breathing

Duration: 25 minutes
Level: Open (suitable for all levels)
Props Needed: None (optional eye mask to take you more inward)
Use When: You want to build emotional resilience, stay grounded through life’s fluctuations, or train your nervous system to stay steady through changing rhythms.

Explore the power of breath adaptability in this immersive 25-minute pranayama session. This class builds on traditional Box Breathing by introducing progressive tempo training—a practice designed to help your body and mind stay calm, clear, and centered even as the pace of life changes.

We’ll move through a series of breath patterns—starting with an 8-count (slow and grounding), shifting into a 4-count (centered and steady), and concluding with an activating 2-count (energizing and focused). Each round is supported by gentle breath holds and grounding recovery pauses, allowing your nervous system to integrate and reset as the tempo shifts.

This practice helps train your inner steady state—so that no matter how fast or slow life moves, you can stay present, connected, and in your power.

Let the music guide you. Let the breath lead. All you have to do is follow along.

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.