When you’re navigating infertility, fertility treatment, reproductive loss, or uncertainty about the future, stress can build in ways that are difficult to anticipate or manage. Sometimes, having a simple practice to return to can help you find a moment of steadiness.

This short, guided four-sided breathing exercise introduces a technique similar to box breathing. The practice follows four steps: inhaling for a count of four, pausing, exhaling for a count of four, and pausing again before beginning the next breath.

The guide also encourages gentle belly breathing, inviting you to notice the movement of your breath and bring your attention back to the present moment.

You might find this exercise helpful before an appointment, while waiting for news, or during an emotionally demanding day.

A gentle reminder: Breathing exercises feel different for everyone. If focusing on your breath or belly feels uncomfortable, you can adapt the practice, return to your natural breathing rhythm, or simply listen to the guidance without following every step.

There is no particular feeling you need to achieve. This is simply one tool you can explore when you want to pause and reconnect with yourself.