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. Subscribe To My Newsletter: https://moirakfitness.activehosted.com/f/28 Join My FREE High Vibe Life Community: https://www.facebook.com/groups/811935653862055  Join My MAKE Wellness VIP LIST:  https://forms.gle/kMuGfriQCeRxzG8p8 FREE Habit Tracker https://bit.ly/HighVibeHabitTracker Rise up planner + Book Of Proof Journal https://bit.ly/moirakucababooks  Rise Up Course https://bit.ly/moirariseupcourse Follow Me On Instagram: https://www.instagram.com/moirakucaba/?hl=en 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