Box breathing is a powerful technique used by athletes, military personnel and wellness practitioners to quickly regulate the nervous system and restore calm. Also known as square breathing, this practice involves breathing in equal counts - inhale for 4, hold for 4, exhale for 4, hold for 4—creating a rhythmic pattern that balances your autonomic nervous system.

By equalising the inhale and exhale, box breathing activates your parasympathetic nervous system (your body's "rest and digest" mode), helping to reduce stress, lower heart rate and bring mental clarity. It's particularly effective during moments of overwhelm, anxiety, or when you need to centre yourself before an important moment.

In this video, Gracie guides you through the foundational box breathing technique, offering a simple yet transformative tool you can use anywhere, anytime. Whether you're navigating a stressful workday, preparing for sleep, or simply need a moment to reset, this breath will bring you back to balance.

Benefits:

• Calms the nervous system and reduces stress

• Improves focus and mental clarity

• Lowers heart rate and blood pressure

• Creates emotional equilibrium

• Can be practiced anywhere, anytime

Take four minutes to find your centre.