5-Minute Breath Break Reset

Time needed: 5 minutes (90-90-120 seconds)

Setting: Any moment needing pause and renewal

Purpose: Using breath patterns to restore energy and presence

Box Breathing Foundation (90 seconds)

What: Establish balanced breath pattern:

- Sit comfortably with upright spine

- Begin box breathing pattern:

• Inhale slowly for 4 counts

• Hold breath gently for 4 counts

• Exhale completely for 4 counts

• Hold empty lungs for 4 counts

- Repeat 4-5 complete cycles

- Keep counts even and smooth

Notice: How controlled breathing affects nervous system, where tension releases, how mind responds to rhythm

Why: Activates parasympathetic system, creates mental clarity, establishes presence foundation

Breath Expansion (90 seconds)

What: Deepen breathing capacity:

- Place hands on lower ribs

- Feel ribcage expand in all directions

- Focus on side and back expansion

- Allow breath to move into any tight areas

- Continue box pattern with expanded awareness

Notice: Where breath naturally flows, areas of restriction, how fuller breathing affects energy

Why: Increases oxygen intake, releases physical tension, enhances respiratory efficiency

Breath Integration (120 seconds)

What: Connect breath to whole being:

- Imagine breath flowing beyond lungs

- Feel breath energy moving to fingertips/toes

- Visualize breath clearing mental space

- Notice how breath connects body systems

- Begin transition to natural breathing

Notice: How integrated breathing shifts state, where renewed energy appears, what changes in awareness

Why: Creates whole-system reset, establishes breath as resource, transitions to renewed state