using System;
using System.Text.RegularExpressions;
public class Example
{
    public static void Main()
    {
        string pattern = @"(?m)^\={4}[\r\n]([\s\S]+?(?=^\={4}[\r\n]))^\={4}[\r\n]";
        string input = @"fdfdsfds
====
fdff
=====
nested
=====
fdfsf
====
=====
sfdfds
=====
====
dfdfsd
====
";
        RegexOptions options = RegexOptions.Multiline;
        
        foreach (Match m in Regex.Matches(input, pattern, options))
        {
            Console.WriteLine("'{0}' found at index {1}.", m.Value, m.Index);
        }
    }
}
Please keep in mind that these code samples are automatically generated and are not guaranteed to work. If you find any syntax errors, feel free to submit a bug report. For a full regex reference for C#, please visit: https://msdn.microsoft.com/en-us/library/system.text.regularexpressions.regex(v=vs.110).aspx