4-4-4-4 Box Breathing to Calm Your Nervous System | 5-min Breathwork
Take a mindful pause with this calming 9-minute breathing meditation.
This gentle breathwork session is designed to calm your nervous system, ease stress, and bring you back to your center. Using the powerful Box Breathing technique (4-4-4-4)—also known as Square Breathing—this practice helps you feel grounded, relaxed, and more present in just a few minutes.
Whether you’re starting your day, taking a mid-day reset, or unwinding in the evening, this meditation offers a moment of peace you can return to anytime.🌿
🧘♀️Structure of the Meditation:
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Opening Body Relaxation (2 minutes):
Start by gently tuning into your body as you’re guided to release tension from head to toe.
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Guided Box Breathing Practice (2 rounds):
You’ll be led through two full rounds of the 4-4-4-4 rhythm to establish your breath’s natural flow.
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Unguided Breathwork (5 minutes):
Continue the practice in silence, supported by soft background music, allowing you to deepen your focus and stay present with your breath.
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✨ Instant Digital Delivery: Download your MP3 file immediately after purchase and begin your journey to a more peaceful you today!
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Meditation Words & Voice: © 2025 by Stacy Zenly
Music: “Sweet Dreams, Sunray” by 369, licensed via EpidemicSound.com