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Box Breathing: A Simple Tool for Moments of Panic During IVF

When you’re going through IVF, moments of panic can come out of nowhere. A phone call from the clinic. An injection you’re nervous about. A sleepless night before egg retrieval. Waiting for fertilisation updates. Or even just a wave of fear that rises up when your mind spirals into what ifs.

In those moments, it can feel like your body isn’t your own—your heart races, your breath becomes shallow, and your thoughts run wild. This is where a simple yet powerful technique called Box Breathing can help.

What is Box Breathing?

Box breathing is a calming breath technique used by Navy SEALs, athletes, and even in medical settings to calm the nervous system quickly. It’s called “box” breathing because each part of the breath (inhale, hold, exhale, hold) is done for the same number of seconds—like the four equal sides of a box. You can do it for as little as you like (2 minutes) or longer. You’ll know when you’re feeling calmer again.

How to Do It:

  1. Inhale slowly through your nose for 4 seconds
  2. Hold your breath for 4 seconds
  3. Exhale slowly through your mouth for 4 seconds
  4. Hold your breath again for 4 seconds

Repeat this cycle for 4 rounds (or longer, if needed). You can also do it for 3 or 5 seconds per side of the box—choose what feels doable. There is an audio of this in our app that you can follow along with.

Why It Works (Especially During IVF)

Box breathing directly helps reset your nervous system by:

  • Slowing down your heart rate
  • Calming the stress response
  • Giving your mind something structured to focus on
  • Helping you feel in control again, even if just for a moment

During IVF, it’s common to feel like everything is out of your hands. Box breathing brings you back to your body, back to your breath—your own safe space, your own rhythm.

When to Use It:

  • Just before or after a clinic appointment
  • During an injection or blood test
  • When waiting for results
  • When fear or anxiety catches you off guard
  • At night when your mind won’t quiet down

Even a few rounds can help create a shift—from panic to presence.

Remember: your breath is a doorway. When everything feels like too much, step through it—four slow counts at a time.

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Zenbryo is your ttc Zen IVF Mindset Bestie

Zenbryo is your ttc Zen IVF Mindset Bestie

ttc: Trying to conceive and going through IVF can feel overwhelming, emotional, and exhausting. The journey is filled with anticipation, hope, and at times, frustration. That’s where Zenbryo comes in—your ttc Zen IVF Mindset Bestie, here to bring you calm, clarity, and support every step of the way.

If you’re looking for a way to ease the stress of IVF, shift your mindset, and feel more emotionally supported, Zenbryo IVF meditations and affirmations are here to help.

🧘‍♀️ Why Your Mindset Matters During IVF

IVF is not just a medical process—it’s a whole-body experience, and your mindset plays a key role. Research shows that stress reduction techniques, such as meditation and mindfulness, can support overall well-being during fertility treatments.

At Zenbryo, we focus on:
✅ IVF Meditations to help you stay centered at every stage—from preparation to the two-week wait
✅ IVF Affirmations to help you rewire your thinking and keep you feeling hopeful
✅ Breathing Exercises to bring your nervous system back into balance

By integrating mindfulness, gentle visualization, and positive affirmations into your IVF journey, you can create a more supportive inner environment for yourself—one that allows you to navigate the ups and downs of ttc with greater ease.

🌿 IVF Meditations to Support You at Every Stage

Each stage of IVF brings new emotions, from the initial decision to start treatment to the waiting period after embryo transfer. Zenbryo’s IVF meditation collection is designed to meet you where you are, including:

✨ IVF Preparation Meditations – Helping you feel emotionally and physically ready
🧘‍♀️ Egg Stimulation & Retrieval Meditations – Easing stress and promoting balance
💖 Embryo Transfer Meditations – Creating a receptive mindset for new possibilities
⏳ Two-Week Wait Meditations – Supporting patience and trust while you wait for results

Each meditation is designed to help you let go of stress, shift into a more positive mindset, and stay connected to yourself, and your embryo throughout the IVF process.

💬 IVF Affirmations to Rewire Your Thinking

Words are powerful, and what you tell yourself during IVF can shape your experience. If you’ve ever caught yourself thinking:

❌ “What if this doesn’t work?”
❌ “I feel like my body is failing me.”
❌ “This waiting is unbearable.”

Then you’re not alone. But here’s the truth: your mindset is something you CAN influence.

Zenbryo’s IVF affirmations help shift your thinking from fear and frustration to hope and self-compassion:

💭 “I am open and receptive to new life.”
💭 “I trust that my body and my path are unfolding in perfect timing.”
💭 “Every step I take is leading me toward my future baby.”

These affirmations aren’t about forcing positivity—they’re about creating space for hope and possibility, even in uncertain moments.

🌸 Creating a More Zen IVF Experience

While you can’t control every part of IVF, you can control how you support yourself through it.

I created Zenbryo, because I believe that:
💖 IVF should feel like a supported journey—not just a medical process.
🌱 You deserve to feel emotionally grounded and cared for.
🦋 A calm, receptive mindset can make a difference in how you experience ttc.

Through guided IVF meditations, affirmations, and mindfulness tools, Zenbryo is here to help you feel more peaceful, supported, and resilient on your path to parenthood.

✨ Ready to Make IVF a More Supportive Experience?

📌 Explore Zenbryo’s meditations & affirmations today!
🌿 Follow on Instagram and tiktok @zenbryo
🌸 all you have to do is listen

You don’t have to navigate IVF alone—Zenbryo is here to help make ttc a better journey. 💛