Movement · Evening Wind-Down
Box Breathing
Cool-Down · Move 9 of 9 · 4–6 rounds
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.
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? →