N E W S L E T T E R
December 2025 Issue #2
ALL ABout action
Box Breathing Tutorial (Instructional Guide)
All About Action is where knowledge meets transformation. This space is dedicated to helping you move beyond information overload and into real, practical change—so you can start living your holistic lifestyle with clarity, confidence, and intention. A full explanation and tutorial of Box Breathing from a holistic and alternative wellness perspective—highlighting its physical, mental, and energetic bene-fits:
🧘♀️Step 1: Get Comfortable
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Sit upright or lie down in a quiet, comfortable space.
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Close your eyes if it feels safe.
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Relax your shoulders and jaw.
🟦 Step 2: Understand the Box Pattern
You’ll breathe in a 4–4–4–4 rhythm:
Inhale (4seconds)
Hold your breath (4 seconds)
Exhale (4 seconds)
zHold again (4 seconds)
This creates a square or “box” rhythm in your breath cycle.
⏱️ Step 3: Start Breathing
Begin the pattern and repeat it slowly:
1️⃣ Inhale through your nose — 1...2...3...4
2️⃣ Hold your breath — 1...2...3...4
3️⃣ Exhale slowly through your mouth — 1...2...3...4
4️⃣ Hold again — 1...2...3...4
Repeat this cycle for 4–6 rounds (or 2–5 minutes total).
🧘♂️ Step 4: Maintain Awareness
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Focus on your breath and the count.
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If your mind wanders, gently bring it back to the rhythm.
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It’s okay to adjust the timing if 4 seconds feels too long or too short.
🌟 Step 5: Close the Practice
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Let your breath return to a natural pace.
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Take a moment to notice how your body feels—lighter, calmer, more focused.
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Optional: Reflect or journal about your experience.
Optional: Place your hand on your heart or belly and say:
“I am calm. I am centered. I am present.”
Holistic Integration Tip
Use Box Breathing before meditation, during moments of overwhelm, or as a daily reset to help align your mind, body, and energy. It's a powerful, non-invasive tool that supports overall well-being—physically, emotionally, and spiritually.
Thank you for joining us on this journey toward a more grounded, energized, and intentional life. Well-ness isn't about perfection—it's about progress, awareness, and honoring what your body and mind truly need. As you explore these practices, be kind to yourself, stay curious, and know that lasting change happens step by step.
The information provided on this website is for educational and informational purposes only and does not constitute medical, legal, or professional advice.
Until next time, stay well, stay connected, and continue to show up for yourself.—The James-Core Wellness Team