Anxiety Therapist Shares A Guided Meditation: Box Breathing

By: Lauran Hahn, LMHC

At Mindful Living Counseling Orlando, we believe in the power of grounding practices to support clients dealing with anxiety and trauma. Guided meditation is one of our favorite tools to help you find calm and clarity in the midst of life’s challenges.

In our previous blog post, Box Breathing: A Tool for Anxiety, we introduced the concept and benefits of box breathing. Now, we’re excited to share this follow-up—a guided meditation designed to help you incorporate this powerful technique into your daily routine. Find a comfortable space, take a deep breath, and let this meditation guide you toward stillness and peace.

Welcome.
Take a moment to settle into a comfortable position.
You can sit upright with your feet flat on the floor, or lie down if that feels more natural to you.
When you’re ready, gently close your eyes or soften your gaze.

Let’s begin with a deep breath in through your nose... and exhale fully through your mouth.
Do that one more time—inhale deeply... and exhale completely.

Now, I’ll guide you through a box breathing practice.
This technique uses four equal parts: inhale, hold, exhale, and hold.
As we breathe together, I’ll count for you. Let’s begin.

Inhale. Breathe in through your nose for 1, 2, 3, 4...
Hold. Hold your breath gently for 1, 2, 3, 4...
Exhale. Slowly let the air out through your mouth for 1, 2, 3, 4...
Hold. Hold the empty space for 1, 2, 3, 4...

Let’s do that again.

Inhale. Feel the air filling your lungs... 1, 2, 3, 4...
Hold. Notice the pause... 1, 2, 3, 4...
Exhale. Release the breath fully... 1, 2, 3, 4...
Hold. Rest in the stillness... 1, 2, 3, 4...

(Repeat the cycle a few more times if you wish, speaking slowly and softly.)

Now, return to your natural rhythm of breathing.
Take a moment to notice how your body feels.
Perhaps there’s a sense of calm, clarity, or ease.

Know that you can return to this practice anytime you need to reset or center yourself.
It’s always here for you—just a few mindful breaths away.

When you’re ready, gently open your eyes or lift your gaze.
Take your time to transition back into your day.

Thank you for taking this moment for yourself.

Ready to Start Anxiety Therapy?

The therapists at Mindful Living Counseling in Orlando are here to assist you with your anxiety. To begin working with one of our anxiety therapists in Orlando, please reach out to us:

1. Fill out our New Client Consultation form here.

2. Once you complete the form, you’ll be invited to schedule a 15-minute phone consultation with one of our anxiety therapists.

3. Get ready to start healing from anxiety!

Not Quite Ready for Anxiety Therapy?

Our highly trained team is ready to help you on your healing journey and help you gain tools that will help you overcome any anxiety you may be struggling with. If you’re not ready, we understand. In the meantime, feel free to read the articles below.

Therapy Orlando Anxiety Resources

Orlando Therapist Shares Box Breathing Technique: A Tool for Anxiety

Anxiety Therapist Shares: 4-7-8 Breathing

5-4-3-2-1 Grounding Technique

51 Grounding Techniques to Help You Feel Grounded Now

Guided Meditation for Anxiety: Four Elements

An Anxiety Therapist Shares Everything You Need to Know About Anxiety

Other Therapy Services Offered at Mindful Living Counseling in Orlando, FL

We offer a range of therapy services to meet various needs! Our therapeutic options include EMDR Therapy, Trauma Therapy, Teen Therapy, and Toxic Relationship Therapy. Additionally, we provide Guided Meditations for our clients.

Anxiety Therapist Lauran Hahn

Lauran Hahn, LMHC, is an Orlando-based therapist specializes in helping clients struggling with anxiety and trauma. She also assists individuals in healing from toxic relationships and preventing them in the future. Lauran is a Certified Sensorimotor Psychotherapist, a Certified EMDR Therapist, and an EMDRIA Approved Consultant. Her goal is to help people feel calm in their bodies, at peace in their minds, and connected in their relationships.