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Box Breath for Blissful Balance

Disclaimer: If you are recovering from an injury, pregnant, postnatal, nursing or elderly, or have recurring or chronic pain, or any circumstance, consult your doctor for approval concerning your voluntary participation. Instructions provided on the Gaia Goddess Lifestyle platform and elsewhere are in no way intended as a substitute for medical advice. Participation is done at your own risk.

Learn and practice box breathing with Rachel Nicks in this simple breathwork technique designed to help you create a moment of calm when your mind feels busy or overwhelmed. Also known as box breath or square breathing, this structured breathing exercise uses equal counts for the inhale, breath hold, exhale, and second hold, giving your mind an external point of focus to follow. By creating a steady rhythm with the breath, you can step away from the demands of the moment, soften physical tension, and reconnect with a sense of calm and presence.

Learn Box Breathing Step by Step

Rachel guides you through the fundamentals of box breathing using a four-part pattern: inhale for four counts, hold for four counts, exhale for four counts, and hold again for four counts before repeating the cycle. Keeping your eyes open at first, you’re invited to visualize your breath drawing the shape of a box, giving your attention something simple and tangible to follow. This makes box breathing an approachable breathwork practice for anyone who finds traditional meditation challenging or feels anxious about sitting still and trying to quiet a busy mind.

Use Box Breath to Calm a Busy Mind

When thoughts are moving quickly or your to-do list feels overwhelming, focusing on a predictable breathing pattern can give your mind a clear place to land. As you move through each four-count inhale, hold, exhale, and hold, bring your attention to the rhythm rather than trying to force your thoughts to disappear. Rachel encourages you to notice the body expanding with the inhale and contracting with the exhale, creating an opportunity to become more present with your physical experience while practicing conscious, intentional breathing.

View the Video Transcript.

About Rachel Nicks

Rachel Nicks is a trainer, doula, lactation counselor, actor, podcaster, and founder of Birth Queen, a nonprofit organization working to combat the Black maternal health crisis. Through her work, Rachel creates spaces centered on education, advocacy, wellness, and support for Black women and birthing people. Born in Oakland, California, Rachel is a mother of two sons and resides in New York City.

You can connect with Rachel on Instagram @birthqueenorg or visit her website.

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