Welcome to another episode of Healing 101, where we talk about the journey of healing—raw, real, and full of hope. Today, I want to share with you a simple yet powerful practice that helped me find my way back when I was drowning in pain: box breathing.
There was a time when my mind had reached its limit. I could hardly help myself. Basic self-care felt impossible—cleaning my house, eating, even getting out of bed. I would lie there for hours, sometimes talking to myself, lost in the echoes of my own voice. Maybe it was the neglect I had endured during the abuse, the isolation that had become a second skin.
I remember going days without food, my body shaking from the hunger, but I couldn’t move. I couldn’t even muster the energy to care. My mind was exhausted, my spirit drained. Then, in the middle of that struggle, I came across an Instagram post. It talked about breathwork—something I had never considered before. Desperate for anything that could help, I tried it.
And in that moment, something shifted.
Box breathing, a technique so simple yet so powerful, became my anchor. Breathe in for four seconds. Hold for four seconds. Exhale for four seconds. Hold again. Repeat.
With each breath, I felt a tiny flicker of control returning. My mind, which had been spiraling endlessly, found a moment of stillness. The weight on my chest lifted, if only slightly. But that slight relief was enough to give me hope. It was the first step—one breath, one moment of clarity.
If you’re struggling, if your mind feels like it’s at war with you, I want you to know this: healing is a journey of discovery. You have to constantly seek knowledge, tools, and strategies that work for you. For me, it was breathwork that opened the door. For you, it might be something else. But the answers are out there, waiting to be found.
So today, I encourage you—pause. Breathe. Try it with me now.
Breathe in… 2…3…4… Hold… 2…3…4… Exhale… 2…3…4… Hold… 2…3…4…
You are not alone. And with every breath, you are one step closer to healing.
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