HT Physio – Over-Fifties Specialist Physio
One Incredible Breathing Exercise for Instant Relief of Pain & Stress
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*About Will Harlow*
Will Harlow is a physiotherapist, best-selling published author and YouTube creator who specialises in helping people over the age of fifty. Will is a fully qualified physiotherapist with a Master’s degree from Brunel University in London. His credentials include a BSc and MSc. More about Will Harlow here: https://willharlow.com/
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the way you breathe has a massive effect on your pain and stress levels and in today's video I'm going to show you one great breathing exercise to help bring down stress and alleviate pain if you don't know who I am my name is will harow and I'm the over 50s specialist physio here at HT physio INF farum and today I'm going to be revealing one great breathing exercise to help you suffer with less pain and less stress so I'm going to show you the exercise in just a moment but because breathing exercises do involve sometimes a little bit of stress to the respiratory system this is not going to be suitable for everyone please do get checked out by your doctor before you give it a try and if it causes you any pain just avoid it anyway let's have a look at the exercise now so here's one of my favorite breathing exercises which is perfect for a wide range of people and the goal of this exercise is to bring down the activity of the central nervous system so it should calm you it should decrease pain it should de increase stress levels and it's super easy to do it's called box breathing and it's got tons of scientific research behind it I'm going to show you how it works and then we're going to do it together as long as it's safe for you to do so so this is the principle of box breathing okay so it means we've got four breathing stages and they're all going to be of equal length so we start down here we've got our inhale first bringing air into the lungs then we've got our hold which is when our lungs are full and nothing's happening then we've got our exhale breathing out and then when the lungs are empty we've got another hold okay it's as simple as that now when we're breathing normally what we tend to have is either very shallow breathing so there's no hold we're completely missing it and when we're breathing in other states we tend to have very long exhales and shorter inhales now neither of those things are bad but doing box breathing can be both meditative because you have to concentrate CU it's not natural but it can also calm the central nervous system because we're controlling the length of each of these stages in a very deliberate way so I'm going to show you how this works we're going to start down here with an inhale okay and we're going to work first of all for 3 seconds in each stage so we're going to do a 3 second inhale a 3 second hold a 3 second exhale and then a 3 second hold and then repeat okay so let's start with the inhale I'm going to time it as we go let's have a look on my stopwatch so are you ready we're going to start with the inhale ready three 2 1 hold hold and in hold out and hold and that's as simple as that so that was a 3 second box breath but most of the research is done on slightly longer intervals so let's try 4 seconds and see how that feels so we're going to start again inhaling first we're going to start in three 2 2 1 hold and out and hold and in and hold and out and hold just like that so that was the 4 second box breath now for many people doing more than that can be difficult but we can try and go for a sixc box breath which seems to be even better at decreasing stress and tension and pain so let's have one more go we're going to go for a sixc box breath hopefully do this with me at home as long as you feel that you're not getting laded or out of breath we're going to start here again on my count we'll go 3 2 1 in hold out and hold and in and hold and out and hold simple as that sixc box breath I could actually feel the relaxation starting with that breathing Cadence so for me I would head for the sixc Box Breath You might want to start with three or four see how you go work your way up some people find that they get great results doing seven or 8 seconds in each phase but whatever it is keep all the four phases the same practice it when you feel stressed five minutes of practice is enough to make a considerable change to your physiology and to the way you feel give it a go and I hope it helps so that's my one incredible breathing exercise for less pain and less stress I hope you found this video useful if you've learned something new today then please do drop us a comment below because I love to read your thoughts and it does help us to improve the channel so thank you if you do that and if you want to get more from me you can pick up a copy of my book it's called thriving Beyond 50 and you can find it on Amazon using the link below it's got loads more advice and exercise on all things to do of your health over 50 inside anyway thank you so much for watching I truly appreciate your time and I'll speak to you again on the next video
#Incredible #Breathing #Exercise #Instant #Relief #Pain #Stress
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I have crps.
This and various other breathing through the pain… it doesnt takr the pain away. But it stips the panic of the pain if that makes sense
Can it relief instantly for asthma
6 sec was alsome my lower back pain is numb and almost gone even though i am 25 but the reason for that is probably because pour posture
how long session do you do and will it help level of tranquility to do more?
while performing breathing exercises, i cramp in my ribs
I've found calm measured breathing like this to be very beneficial indeed.
Thank you, your videos are so interesting and valuable.
❤Came across this video so glad to have stumbled across it. I have a burs fractute with propulsion whichnis extremely painful. When I am waiting for my meds to kick in I used this technique it helped greatly.
very exelent
Is holding alright for people with hypertension?
Once again brilliant 👏
Thank you so much for this tip. Excellent exercise!
Thanks Will I am in lots of S I pain will try these
very useful for night time "wake ups"
It really helped that you guided us! I’ve done it on my own but always felt panicky on the holdings. The stop watch timer helped also. Thank you.
Thank you !
Thanks a lot for this ❤️👌🏼
Thank you Will. I lost my wonderful twin sister and have had horrible anxiety for three decades. Why don't GPs know these methods to inform us? I had to get off the drugs they push for depression and anxiety. Thank you again, I follow everything you do and apply your methods for exercise as applicable to my abilities. You're the best. ❤
Could this be a good exercise for COPD?
My husband and I appreciate your over 50 exercises in breating stretching they work for us Thank you. God bless us all.
You are amazing 👍😊
Can one breathe out through nose
Will try, update to follow ! Thanks Andrew
Thank you very much for breaht exercise very good for calm down. ❤😊
Boy, I was really watching the stop watch, hahaha!!
👍👍👍👍as usual!!!
I was taught this breathing in 1968 by Kurt Thomas at a choral workshop and have been teaching it to my choirs and at singing lessons since then. It also develops the ability to have proper breath control in singing.
A further comment – the out breath can be easily twice the inhale. Jack in Japan.
Thank you Will. I am 89 ,have COPD, and am extremely fit, using a very similar method.As every one else -used to smoke heavily those years ago in the R.A.F. Helpful also at night for getting back to sleep. Jack in Japan.
Will you have helped me so much Thank you you are so good ❤
I have been doing some of these exercises – neck, knees and found them to be very helpful
Why does it get very difficult to breath when we age, as a swimmer i was shocked.
I think i know, but…
I still gurgle/ snore when i tape my mouth 😑
🌟🙏🏼🌟