OSEA Lunch & Learn, with Rachel Posner

Practicing The Pause: A Self-Care Exploration


A Pause to Settle: Box Breathing

You can do this breathing exercise anywhere. You can stand, lay down or sit. If you’re in a chair, make sure you are sitting up straight. Set a timer for 3 - 5 minutes (depending on how much time you have). 

  1. Start by noticing the way you are breathing. Don’t worry about taking a huge inhale, just let the breath move a little lower in the body until you feel your belly moving more than your chest.

  2. Bring your focus to a long smooth exhale. Try to make your exhale as long and smooth as possible without forcing it. The breath should still be comfortable.

  3. Now begin to count the length of the inhale and the exhale. Try to make your exhale at least as long as the inhale and up to twice as long.

  4. Pause at the top of the inhale and the bottom of the exhale for a moment or two. 

  5. Count the length of each of the 4 parts to help you keep you awareness focused on your breathing.

If you’d like more guidance, you can click here for a “box breathing” guided meditation. This is a 12 minute meditation but only the first 5 minutes is consistently guided and after that, it is mostly in silence. Feel free to set your own timer and take as much time with this as you like.

A Pause to Notice: Take 5 To Check In

Click here for an audio meditation

Once you’ve listened to the audio once or twice, you’ll be able to do this on your own, anywhere, anytime. This practice will help you:

  • Check in throughout the day

  • Help regulate your nervous system and lower your stress levels

  • Increase your ability to pay attention to the needs of your body

  • Get better at responding to those needs quickly 


A Pause to Respond/Make a Plan

Given what you noticed:

  • What could you do right now to address the immediate needs of your physical body, i.e. move or stretch, get a drink of water, have a snack?

  • What could you do now or later in the day to address the needs of your physical or emotional body, i.e. take 10 to meditate or go for a walk, make a date with a friend?

  • Consider what nourishes you, doesn’t take a lot of time and could become part of your regular routine.

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Feel free to reach out with any questions at rachel@rachelposner.com