Movement · Evening Wind-Down
Box Breathing
Cool-Down · Move 9 of 9
Why this one
We end on the breath. Box breathing, equal counts in, hold, out, hold, is the quickest way to settle the nervous system and tell the body it’s time for sleep.
Hold 20–45 sec
Breath, Slow, relaxed breathing
How to do it
Lying comfortably, breathe in through the nose for a slow count of four. Hold, easy, for four. Breathe out through the nose for four. Hold, empty, for four. That’s one round, picture tracing the four equal sides of a square.
Keep in mind
Keep every side of the box the same gentle count. If four feels long, use three, and never strain for the holds.
Every move: lightly lift your pelvic floor, a gentle lift, never a clench, and breathe slow and full (hold the stretches for about 5 easy breaths, at least 30 seconds). New to the lift? →