Breathing Exercise #1
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- Опубликовано: 21 июн 2012
- I'm Kati Morton, a licensed therapist making Mental Health videos!
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Ive been doing this for more then 10 years and its the best quick relaxation u can get. Now im really happy that finally theres a video for everyone else to see this great relaxing exercise. I am actually from Armenia and my grandmother told me this exercise more then 10 years ago before she passed away and all my life i remembered this and did it on and off. Also people another good relaxing exercise is progressive muscle relaxation. Search it find it and defenitly do it
this video prevented me from cutting tonight. thanks!
xxponyloveremixx I hope you found peace for longer
Hi Kati,
The physiological reason a longer exhale reduces stress is the stimulation of the two parts of the autonomic nervous system: the sympathetic and the parasympathetic. The sympathetic nervous system is essentially the "fight or flight" response and the inhalation amplifies this. The parasympathetic system is for healing and digesting and the exhale brings you more into the parasympathetic system.
Good exercise!
I love that these videos are here and we can go back and watch even today in 2020
Wow! Thank you so much Kati! THAT REALLY HELPED!!! Bless you!
thankyou! You have a true gift, such a caring, calming, soothing, non invasive voice. amazing teacher/guider. thankyou so much for sharing this video, your knowledge and techniques. I was legit watching other breathing excerscises for about an hour and couldn't get myself calmed down at all. cause they were either too long or I wasn't getting engaged with the teachers style, which was not working for me. I watched this 5 min video and now I'm calm and I feel great and it's all thanks to you. I just wanted to give you a nice complement to as well as thankyou. please keep doing what your doing
Thank you so much for these exercises! My therapist does these with me when I start getting panicky in her office and it helps SO much! You are wonderful Kati- thanks for these vids!!
I love your videos Kati! Thanks for posting
very most awesome and simple! thank you
Thanks so much for this!
Just like Kati said this breathing exercise made her feel tired, I actually do this on nights when I feel anxious or upset and want to fall asleep. While lying down in bed I just focus on continuously breathing this way, and almost always manage to drift into a more restful sleep. I recommend trying it in these situations too! Thanks for sharing this video Kati!
Gracias: Thank you!
(Psychologist): I've always found the breathing skills that dictate numbers too limiting on the circumstance (a client experiencing a panic attack cannot hold for 7 and out for 8 seconds. The panic response kicks in and you feel more uncomfortable). Deep breathing is meant to be the easy one, for anywhere, anytime, and to be combined with other skills. i suggest for clients to:
1. breathe in through their nose + out through their mouth (distraction / refocus their attention).
2. make each consecutive breath last a little bit longer than the previous one (wont feel out of breath, slow at their own pace)
3. try for 5 breaths! if still anxious /stressed, do another 5! if relaxed / calm, allow breathing to return to its natural rhythm! (working towards a simple plan can be very settling)
4. BREATHE DEEPLY ('belly breathing', your stomach should rise and fall) - extended shallow breathing does next to nothing.
side note: to enhance the settling effect, remove yourself from a high stimulus environment (eg: rave club), and opt for low stimulus (eg: bedroom at home or a quiet park). Easy excuses can be a phone call or toilet break. in addition: using headphones to listen to music while you focus on breathing. lastly, starting on an exhale can help.
This is really great for panic attacks. Thanks!
this so works!!!!ty
It work very fine, thanks
Thank you so so much for this video, Kati, it helps me IMMENSELY when I start to have an anxiety attack :)
thank you sooo much this helped me loads!!
Wow. I got sleepy. Thank you!
thank you
I've been dealing with agorophobia, panic attacks, and depression for quite some time. I decided to stop my medication (for bipolar) and look for some self help online (Not the best idea I know). And your insight, soothing voice, and videos have helped me in one way or another; I'd like to take my time to thank you. I'm also well aware that if after certain amount of time I can't take care of it on my own I will go find a specialist and go from there. Anyway, thank you so much my love, wish you all the best!
Great to use right before bed :) thanks!
thank u
This normally never works for me, but I got really anxious about a presentation I have in an hour and so I came back here and lo and behold it works now!!! Kati, you work magic!! 😂
Thank you kati, I did this with you & I will save this video so I can try it again if/when I need to. I did find it hard to breathe out with my tonge behind my teeth & gums though. I will look for the other breathing excise video aswell
Thanks Kati! I just got thrown into a double date/first date situation and been freaking out for an hour. I'm so glad I could find this quickly and have it be by you (familiar face :) )
I realize you videoed this years ago but it is just what I needed to learn today. We lost our ins because of the soaring rates so I can't go to therapy. I watch your videos all the time
this is really helpful thanks :)
thanks for that
Thanks :)
thanks Kati x
Doing this right now in my workplace restroom
I still think it sounds like lamaze. :)
Whenever I get really anxious I focus on one thing, usually just breathing in and out. I never really tried doing actual breathing exercises. Usually I'm just trying to get through it. I'll try to remember for next time thanks~
i wish everyone would try this.
breathing can really help, thanks for the vid! What also helps me to relax is like a little alteration of this technique called "progressive musle relaxation" (at least in german haha I hope u know what I mean). But basically I'm just using my hands, i tense them up into fists and then relax them after some seconds. That's so much easier and faster than the whole practice where u tense up and relax all ur muscles one ofter another.so I'm more likely to use only my hands as it works much faster..
Excellent tips - I work in a reasonably high stress environment and people often poke fun when I take 20 seconds to breathe and centre myself - yet they're the ones who sit tearing their hair out while I get on calmly :-)
Thank you i don't know what to do been suffering from sleep paralysis since 15 😔..i hope this will help
Wow you are good
This exercise indeed do makes you sleepy... I wonder if it can help me fall asleep faster.
Try adding in some visualisation as well, when you breathe in picture a white healing light and you can add any positive thought that you want, when you're holding it in you absorb it and when you breathe out imagine a dark energy leaving your body, i.e. take in calmth and peace and let out your anxiety or anger. :)
Thanks Kati! I need these breathing techniques after the passing of my brother in November. I’m wondering if anyone one else has experienced deep , long yawning at the breathing in for four part? Is there something I may need to do differently maybe?
it helps me to sleep fast reapeat it 3 to 4 times before sleep in 2 mins you fall sleep
I watched and tried 3 or 4 videos before this one and I can't tell you how relaxed it made me. I definitely need help with anxiety and feeling overwhelmed. This exercised my whole body, almost like a reboot. Is it ok to do like thru out the day?
Yes, I do all through out the day, for my panic attacks
I've so much anxiety hope this helps
hi katie this is a really helpful video thanks xxx i suffer from anxiety which really gets me down at school. I'm always crying and upset and get so nervous. When i told my teacher after she sensed something was wrong i had my first full - blown panic attack in front of all my classmates. I just wanted the whole world to swallow me up :( Can you suggest anything to help me? I have exams next week and i'm so nervous i'm just gonna start crying and not be able to control myself.... xxx
This helped me alot today (^_^) subscribed.
this helped me a lot i forgot how to breathe
I find that I get lightheaded when I hold my breath for any length of time. Is this normal, am I doing something incorrectly, or should I not do this exercise?
R.D. Dragon make sure you are breathing through your belly not chest
Can asthma mess with deep breathing exercises like make them too hard to do correctly
IT HELPED
i still cant breathe a bit
but ok
Hi my name Michelle Juarez. An me an my husband Raymond Cisneros .an he has bad anxiety. He drive me crazy . i told him we go started doing our breathing treatment
To DRAGON. It mite help to expand ur lungs a bit more. ..becoming lite headed is fine if sitting. ..but to much or to little oxygen in blood. ..unturned morning. ..from 1 to 10 breaths. ..1 I am breathing in. ..1 I am breathing out. .2 I am breathing in. ..2 I am breathing out and so on till ten. ,if u lose fox..start at one infill you can get from one to ten living in ur breath. .this is a great way to relax and balance mind and body. .to expand lung function. .. breath normally, ,count ur in breath and out breath. Lets say ur 5 seconds in and out. ...breath 5 in and 10 seconds out. Don't do for vary long, maybe 5 full breaths. ...this will expand ur lungs and purify as it pushes out old dead air. ..and makes room for fresh air to move in. ..namista
madam I am from India jagannath dham my question is that when I was playing or skipping I am feeling quick breathing what can I do for avoid quick breathing
:)
Is it one mississipi...two mississippi..?
"for some reason" ...... "why I dont know" ....
Is it okay to not place your tongue behind the teeth while doing the breathing method?
Fiona Poh Yes.; Never even heard of this method until she said it. Never do I do it and it works on me no matter what ;)
Fiona Poh i think the tongue thing is not required, i mean she doesnt even say why you do it, so she doesnt even know, this is my opinion, that the tongue thing is used to keep the tongue still for entering into a super deep level of meditation, if your meditating for say 2 or 3 hours, and wanted to go so deep that you entered into astral projection, you would want to keep everything still, the eyeballs, the tongue etc, positioning the tongue like this allows you to keep it from moving about, this tricks the mind into believing your asleep and thus you enter astral projection level depth, but for general relaxation you dont need to position the tongue like that, in fact it would be just a pain in the ass lol... just my opinion...
Thanks! I don't think I will do the tongue thing.
+Sebastian Caine Is Astral Projection same as Autoscopy?
Siju George Have you experienced either of these phenomenon?
im only 8 i dont wanna die i feel like imma pass out i wanna go to the doctor :'C im crying alot
Maybe you're having a panic attack. Please talk to a parent
I like this girl ;)
She's pretty and there's something inside of her.
Where can I meet special women like you...?
Breathing IN is not the relaxing part, breathing OUT is.
ur really suppposed to breathe in and out thru the nose...not the mouth
+Jennie Joyz Why?
She talks to much. Lol