Relieve Stress & Anxiety with Simple Breathing Techniques

Relieve Stress & Anxiety with Simple Breathing Techniques



Breathing exercises can be a great way to help relieve stress and anxiety. This video focuses on two relaxing breathing techniques: Square breathing (aka box breathing, 4×4 breathing, 4-part breath, etc.) and Pursed breathing. More breathing exercises: https://www.youtube.com/watch?v=-7-CAFhJn78

I start off with Square breathing. It’s so good at helping to relieve stress and anxiety that it’s sometimes used in the military to help calm nerves before stressful situations.

It’s performed just how it sounds–using your breath to make a square. Use imagery as well and imagine making a square or following something with a square pattern with your breath. Each position is 4 seconds. Breathe in for 4 seconds, hold your breath for 4 seconds, breathe out for 4 seconds, and hold your breath again for 4 seconds.

Pursed breathing is another breathing technique that can help relieve stress and anxiety, and it can also help make your lungs stronger. For this one, use diaphragmatic or belly breathing. Breathe in for 4 seconds, and then breathe out with pursed lips for 8 seconds.

Related Videos:

Breathing Exercises for Relaxation or COPD:

Breathing Exercises for COPD, Asthma, Bronchitis & Emphysema:

===========================================

Dr. Jo is a licensed Physical Therapist and Doctor of Physical Therapy.

SUPPORT Ask Doctor Jo on Patreon for as little as $1 a month, and get cool rewards: http://www.patreon.com/askdoctorjo

===========================================

Relieve Stress & Anxiety with Simple Breathing Techniques

https://www.askdoctorjo.com/breathing-techniques-stress-relief

DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Ask Doctor Jo, LLC, its officers, employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.

hi everybody it's Doctor Jo and mr. Bear, and today I'm going to show you two simple breathing techniques to relieve stress. so let's get started. before we get started, if you haven't already, make sure and click the subscribe button and make your subscription to either public or let me know that you subscribe because I always try and respond to my subscribers. so for the first breathing exercise or technique, this one is really great. it's nice because it helps, it helps relieve stress, it helps relieve anxiety. they actually use it in the military for special ops missions to help relax the military folks before they go into battle or things that will get them really stressed out and anxious. so this is just either called box breathing or square breathing, and it's kind of like it sounds. you have to use a little bit of imagery with this, so even if you have to look at something that's a box, sometimes that helps with your breathing technique. but it's really simple and so all you're gonna do is you're breathing in for four seconds. imagining you're going up the square, then you're gonna hold your breath for four seconds. then you're gonna breathe out for four seconds, and then you're gonna hold your breath again for four seconds. so you're really just making that square with that four seconds. breathing in, holding it, breathing out, and then holding it again. so this one you know if you feel like you're gonna pass out, don't keep holding your breath, but it's four seconds so it should be pretty doable. so I'm gonna count for you instead of actually holding my breath just so you can do it. this is great because again it's nice and that helps you relax. you can do maybe four to five sets at a time just to kind of help get you relaxed. so get in a nice good comfortable position, so you can really get that breath, breathing in. so let's start here, and again even if you have to make the image with your finger or if you use your eyes somewhere like a photo or painting on the wall or something, make sure that you're using that imagery as well because that helps you relax. let's start here in the corner. so we're going to go up one, two, three, four. hold your breath one, two, three, four. breathe out one, two, three, four. hold it again one, two, three, four. and then breathe in again one, two, three, four. hold your breath one, two, three, four. breathe out one, two, three, four. and hold your breath again one, two, three, four. so again mine's usually the hardest is after you breathe out, and then you're whole trying to hold your breath, but again once you do more, you'll start feeling that you have more you know strengthen your lungs to do it and hold it pretty easily. so again maybe four to five times, it just depends on how stressed out you are. a lot of times even like if you're going to the doctor's or something you get a little anxious with, that if you do some of that in the waiting room, that'll help you kind of relax and calm down. so it's a really nice technique to use almost anywhere, but especially when you have a lot of stress or anxiety. so the next breathing technique is going to be when you're breathing out with pursed lips. and what pursed lips do is it makes your lungs work harder because the opening is smaller. so again don't keep going and if you're feeling like you're passing out, you know maybe do less seconds for it. but really try and build up to it it's gonna help your lungs get stronger. it's gonna help relieve your stress and your anxiety, and just kind of help relax you in general. so for this one what you're gonna do is you're gonna do some belly breathing, or the diaphragmatic breathing. and that's really just breathing in through your belly instead of through your chest. and sometimes it's hard to get that down, but if you put your hand on your belly, you you can feel it go in and out, and that's a good way to get that belly breathing. so you're gonna breathe in through your belly for four seconds, and then you're gonna purse your lips and breathe out for eight seconds. so again, I'm gonna count for you so you can do it along with me if you want to instead of actually doing the technique itself, but I'll kind of start with my pursed lips for you just so you can kind of remember to do that. so let's start again. and again with this you know you can do it anywhere from you know three to five reps just to kind of get you nice and relaxed. so if you want to put your hand on your belly, you can. so you're going to breathe in for four seconds, so one, two, three, four, purse your lips and breathe out one, two, three, four, five, six, seven, eight. so you can see that's a little bit longer than you would think. so I will do it once just so you can see. if you can't get all the way to that eight seconds that's okay, but the more you do I think the easier it'll be. so breathe in … and you can make those noises while you do it – so that was eight seconds, and so if you can blow the whole time like me, that's great, but if you can't that's okay too. you know try and get to six next time. try and get to seven next time. try and get to eight seconds. but again both of these breathing techniques you don't have to do them back-to-back because sometimes it might make you feel a little bit lightheaded if you haven't done this for a while. again don't go until you feel like you're gonna pass out or anything, this is really supposed to kind of help relieve the stress or relieve that anxiety and just help you relax in general. so there you have it that was two simple breathing techniques to relieve stress. if you'd like to help support my channel, make sure and click on the link over there, and don't forget to subscribe by clicking down there. and remember be safe, have fun, and I hope you feel better soon.

#Relieve #Stress #Anxiety #Simple #Breathing #Techniques

source

Previous

How To Overcome Depression Naturally In 30 Days Or Less

Next

6 Ways to Process your Feelings in Writing: How to Journal for Anxiety and Depression

Related Articles

Added to wishlistRemoved from wishlist 0

Prenatal Yoga Workout | 30 Min Full Body Pregnancy Safe Workout ❤ ALL TRIMESTERS

Added to wishlistRemoved from wishlist 0

Menopause Relief: Strategies That Truly Work

Added to wishlistRemoved from wishlist 0

Foods to Eat vs. Foods to Avoid: PCOS EditionWith OB/GYN Dr. Michael Baracy #pcos

Added to wishlistRemoved from wishlist 0

How to balance hormones naturally in Men & Women | Foods & Tips for hormonal imbalance