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
Popular Podcasts
Las Culturistas with Matt Rogers and Bowen Yang
Ding dong! Join your culture consultants, Matt Rogers and Bowen Yang, on an unforgettable journey into the beating heart of CULTURE. Alongside sizzling special guests, they GET INTO the hottest pop-culture moments of the day and the formative cultural experiences that turned them into Culturistas. Produced by the Big Money Players Network and iHeartRadio.
The Joe Rogan Experience
The official podcast of comedian Joe Rogan.
Stuff You Should Know
If you've ever wanted to know about champagne, satanism, the Stonewall Uprising, chaos theory, LSD, El Nino, true crime and Rosa Parks, then look no further. Josh and Chuck have you covered.