4½-Minute Box Breathing: Quick Anxiety Relief, Calm Focus & Nervous System Reset | Episode 203

Feeling fried or foggy? In just 4½ minutes, Moira guides you through a beginner-friendly 4-4-4-4 box breathing sequence (inhale 4, exhale 4, hold 4 at the top and bottom) to calm anxiety, regulate your nervous system, and recharge your energy,anytime, anywhere. Inspired by years of practice with world-class facilitators (think Laird Hamilton, Gabby Reece, and Wim Hof), this short “Monthly Meditation” is your pocket reset.

What you’ll get:

• A simple, science-backed box breathing practice (no experience required)

• An instant stress + cortisol cooldown and focus boost

• A mid-day ritual to transition from work mode to mom mode (or anywhere you need a state shift)

• A repeatable framework you can use multiple times a day

Timestamps

• 0:00 Welcome + why breathwork works

• 1:38 Guided 4-count inhale/exhale

• 3:51 Add a 4-count hold at the top

• 4:46 Add a 4-count hold at the bottom

• 5:53 Close + how to use this daily

How to use this episode: Save it. Breathe with Moira before a big call or when your brain is buzzing. Come back any time you need a state change in under five minutes.

If this helped, share it with a friend and tag @moirakucaba. Your energy is contagious.

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Watch On Youtube: https://www.youtube.com/@moirakucaba5802 Keywords: breathwork, box breathing, 4-4-4-4 breathing, anxiety relief, nervous system reset, stress relief, mindfulness, Wim Hof, Laird Hamilton, Gabby Reece, Moira Kucaba, High Vibe Life Podcast, quick meditation