The Power of the Pause
- Sally Cross
- Oct 13
- 2 min read
By Sally Cross, Author of Books & Blogs on Midlife, Intimacy & Relationships.
How often do you go through the day holding your breath without even realising it? A tricky email, a tense conversation, a never-ending to-do list — and suddenly your body is braced, chest tight, shoulders creeping up around your ears.
This is where box breathing comes in — a beautifully simple practice that invites your whole system to soften and return to balance. 🌿
What Is Box Breathing?
Box breathing, sometimes called four-square breathing, follows an easy rhythm:
Inhale through your nose for 4
Hold for 4
Exhale gently through your mouth for 4
Hold again for 4
Imagine drawing a square with your breath — steady, even, contained.
It’s a practice used by everyone from mindfulness teachers to athletes and first responders, because it works.
Why It Works
When you regulate your breath, you regulate your nervous system. That means:
✨ Less anxiety and overwhelm
✨ A calmer heart rate and clearer head
✨ Greater focus and emotional steadiness
✨ The ability to respond rather than react
Each slow, measured breath signals safety to your body, and when your body feels safe, your mind can rest.
How to Practise
Find a comfortable seat, feet on the ground. Close your eyes if that feels right. Breathe in for four counts, hold for four, out for four, hold for four. Repeat the cycle for two to three minutes — or as long as it feels soothing.
You don’t need candles, cushions or perfect posture: just your breath, your body, and a few moments of willingness to pause.
Reflect
After a few rounds, notice what shifts:
💜 Has your breath deepened?
💜 Has your mind slowed?
💜 Do you feel a little more anchored, a little less rushed?
These tiny pauses matter. They’re not just breathing exercises — they’re acts of self-kindness. Each one whispers, “I’m safe. I’m here. I’m enough.”
Take that with you into your week — and if you try it today, I’d love to know what difference you noticed. 🌿
Sally x
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