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  • Writer's pictureAndrea of Gaia

Breath In Peace, Breath Out Stress: Breathwork for Stress Relief

Updated: Jul 10


The Magic of Box Breathing

The incredible power of Box Breathing – a practice that unlocks a world of serenity, well-being and so much more for anxiety and stress release!! (click here for more benefits)

Picture this: Inhale for four, hold for four, exhale for four, and linger for another four counts, creating a harmonious square pattern of tranquility. 📐✨ The magic lies in its simplicity, but ohh, the impact is profound!

Try it....take a moment right now. Sit comfortably and Follow the image below.

Inhale (4 seconds): Begin by taking a slow, deep breath in, through your nose. Count to four as you inhale, ensuring your breath is deep and comfortable.

Hold the Breath (4 seconds): After you’ve inhaled, hold your breath for a count of four. Keep your lungs filled and your body relaxed during this brief pause.

Exhale (4 seconds): Slowly exhale for another four seconds, allowing the air to leave your lungs in a controlled and gentle manner.

Hold the Breath Again (4 seconds): After exhaling, pause for a count of four before beginning the cycle again.

This breathing method forms an invisible square pattern; each breath and hold is equal in duration, which helps create a balanced and harmonious rhythm in your breath.

Allow yourself to stop the thoughts even if just for a moment.

When I feel my body tense up, or I am preparing myself for a situation that may create tension or stress I like to use this technique to center myself enough to step into any situation. Sometimes I feel my body yawn, mid-breath. This is awesome! It is my body acknowledging the release of stress.

Box Breathing Technique offers several benefits:

  1. Improves Neurological Health and Stress Relief: Box breathing balances the autonomic nervous system, promoting relaxation and reducing stress. It can enhance your overall well-being by providing valuable relaxation and stress management.

  2. Aides Insomnia: Box breathing can guide your breath into a steady rhythm, promoting relaxation and potentially aiding in sleep. "Breathing at a frequency of 0.1 Hz, as in this technique, initiates synchronization and enhances parasympathetic activity, which can improve sleep onset and quality" according to The Minds Journal.

  3. Deepens Shallow Breathing: Slow breathing techniques like box breathing can counteract hyperventilation, which often accompanies anxiety and stress. Slowing the breath rate helps reduce the body’s response to increased carbon dioxide levels and decreased oxygen levels.

hand on stomach and heart while practicing breathwork

💫 Let the power of Box Breathing whisk away stress, bringing a natural calm to your nervous system. Feel your focus sharpen as mental clarity takes center stage. 🎯✨ This practice isn't just about breath; it's a journey to emotional balance, promoting a calm and collected state. And when it's time to unwind, let Box Breathing be your guide to restful sleep, transforming your bedtime ritual.

🌈 Embrace the magic of Box Breathing – a mindful reset button during life's hustle. Elevate your moments, one breath at a time! 🌬️

Andrea of Gaia showing breathwork techniques
Andrea of Gaia and Lightbringer of ZPA

For more about breathwork, please reach out to: Zero Point Activation to attend a Journey or private breathwork sessions or check out our events in a city near you!

Check us out at for videos about how to guide yourself to a more peaceful life.

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