1-Minute Boxed Breathing

A simple technique to bring yourself back to the present moment.

Find a comfortable position, seated or lying down.

Allow your shoulders to soften and your jaw to relax.

Gently close your eyes or soften your gaze.

Begin by exhaling fully through the mouth.

Now inhale slowly through the nose for 4…

Hold at the top for 4…

Exhale gently through the mouth for 4…

Pause at the bottom of the breath for 4…

Again—

Inhale 2…3…4

Hold 2…3…4

Exhale 2…3…4

Pause 2…3…4

Continue for two or three more rounds, letting the breath move smoothly and without effort.

When you’re ready, allow the breath to return to its natural rhythm.

Notice any subtle shift in your body or mind.

Next Step

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Reiki and yoga are complementary wellness practices and are not a substitute for medical or mental health care.

— Gayatri, Yoga Instructor & Reiki Practitioner