2d (edited) • Breathwork
Breathwork
If you only learn one breathwork practice, learn this one.
Box breathing is a simple way to settle your nervous system when you're stressed, wired, or can't focus. Four equal parts — in, hold, out, hold.
Try it today — 5 minutes:
1. Sit or lie down somewhere comfortable. Close your eyes if you like.
2. Breathe in through your nose for a count of 4.
3. Hold gently for a count of 4.
4. Breathe out through your nose for a count of 4.
5. Hold gently for a count of 4. Repeat for 5 minutes.
Keep it easy. If a count of 4 feels like effort, use 3. The pattern matters more than the number. Your shoulders should drop, not rise.
Use it before training, before a hard conversation, or to wind down at night. Then tell us in the comments: what did you notice after 5 minutes?
Safety note: We only practice gentle breathwork in this group — no forceful or intense techniques. Always practice sitting or lying down, never while driving or in water, and stop if you feel dizzy. This is education, not medical advice. If you are pregnant or have a heart or respiratory condition, consult your doctor before starting any breathwork practice.
— Coach Ben
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Breathwork
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