Box Breathing Exercise | TAKE A DEEP BREATH | Pranayama Series
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- Опубликовано: 12 авг 2019
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Stress Relief and Reduce Anxiety - Binaural 396 Hz - Navy Seal Technique
Box breathing (or Square Breathing) can be thought of as the opposite of a panic attack. - more details are below.
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Breathing exercises are a core component of practices like meditation, martial arts, and yoga, but they can also be scattered into a busy schedule. Lynne Everatt is the co-author of The 5-Minute Recharge, a book that is specifically designed to help people attain emotional wellness in the workplace. Everatt endorses a technique called “box breathing” - a Navy SEAL tactic that is helpful in triggering relaxation intense situations.
Box breathing can be thought of as the opposite of a panic attack. It can also be performed discreetly. What you need to do is sit upright, with your feet flat on the floor. After slowly exhaling, you slowly inhale through your nose to the count of four. Your lungs fill with air while you hold your breath for another slow count of four. Then you exhale through your mouth for four more beats, and finally, hold your breath one more time for four counts before repeating the process.
About TAKE A DEEP BREATH:
Welcome to TAKE A DEEP BREATH (TADB), here you will find a huge variety of Breathing Exercises for Health, Relaxation & Motivation. Here you will also find our dedicated breathing podcast (Breathcast), where you can watch interviews with the worlds top breathing experts • TAKE A DEEP BREATH
Safety Information:
Do not practice this breathwork during pregnancy, or if you are epileptic. People with cardiovascular issues, or any other serious health conditions, should always consult a medical professional before starting breathwork. These breathing exercises are a guide only, you should always listen to your own body and not push yourself, if you feel unwell STOP. Never practice breathing exercises before or during diving, driving, swimming, taking a bath, or in any other circumstance where the loss of consciousness could result in bodily harm. Deep breathing may cause tingling sensations, a ringing in the ears, and/or light-headedness. These are normal responses and are no cause for alarm. If you faint, however, you have gone too far and should take it more slowly next time.
Disclaimer
The information provided in this video is provided for informational purposes only and is NOT to be used or relied on for any treatment purposes. All information provided by TAKE A DEEP BREATH is of a general nature, only for educational/entertainment purposes. No information is to be taken as medical or health advice. Follow this breathing exercise at your own risk. TAKE A DEEP BREATH or Mike Maher is not responsible for any losses, liabilities, injuries or damages resulting from any and all claims as a result of your reliance on the information contained in this video. There is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself.
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(This is part of the TAKE A DEEP BREATH Pranayama Series)
🌬 Grab my FREE ebook now: Reduce Panic and Anxiety with these 5 simple breathing hacks!
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Box breathing, this video is the only one that works miracles for me, thank you so so much
my dad sent me this because I freak out crying with anxiety and I can't breathe half the time, he sent me this to try, it's definetly working ❤️ thank you
Your dad should have taught you how to deal with stress when you were younger so that way you don't develop anxiety later on in the future as an adult. Let him know that next time get mad at him
@@russelldb1593While you're at it, tell him to invent a time machine. 🙄 People do the best they can. He clearly cares. Stay strong. ❤
This works if you practice it everyday 10 minutes per day for a month.
Your brain starts forming neural pathways and the longer and more consistently you practice this the stronger those neural pathways become.
Do it for one month and write a journal.
I guarantee you'll make awesome progress!
I am hoping so. I am in a dark scary place as I taper from antidepressants.
@Azula div, what if he really did.
What do you suggest do 5 minutes in morning 5 at night every day?
@Azula my dude from that statement you need to break from the Internet
Hope you are feeling better now...
After I did this. I felt euphoric. My limbs tingled. My arms became heavy. My face felt heavy and my brain felt like it had been dunked in ice cold water but not in a shocking way. I did it with my eyes closed and followed the breath noises. By the end of the time, my mind was quiet and honestly, I felt almost in a trance like state.
Who else is regularly here to start the day in a powerful way? 🌍
🙋🏻♂️ grateful to be at a point where I apply this method while practicing different activities, specially stressful ones. I never pictured breathing could be so powerful until early 2020.
Haha yes 9 am here
Dude, I am.
Just started, but cant believe how quickly the 5 minutes goes. Its like i drift off outside of space and time.
Imma start doing that also this breathing technique can make u faster and stronger and more edurant and makes u super focused and super calm and is also rlly good for your lungs and heart and makes them stronger and it helps ur fitness and back and ab muscles
Thank you, my heart was racing because of anxiety and this video helped me a lot ❤️
Same! I feel my heart race and flutters because of palpitations and this helps me feel in control .
Lies
It's made mine worse.
It’s for deep sleep
This is day 2 ,first thing in the morning…I’m a nurse and my pulse drops from >100 to
as a student in nursing, i find myself in your same shoes, i will continue to try this and see if i make any progress :)
@@Whey67 it’s been around a year and I utilize this quite often now along with mindful breathing technics and it’s very effective ,good luck 🍀
@@Whey67 it’s become second nature my friend ,good luck in your career,we need good nurses 🤙
@@adirondacktrekking1972 thank you sir, i’m a student in high school right now, i have my cna and i’m currently working towards my lpn, i cannot wait to see what this future has in stock for us
@@adirondacktrekking1972 good luck 🖤
I just heard about this yesterday from a nurse at my Drs office. I have been doing this just 2 days. I feel very relaxed after I do this. I do this a few times a day. 😊
Love box breathing. It’s so simple and effective.
This really helps whenever I'm nervous for something. Thank you! 💕
This really helps against anxiety.
Focusing on controlled breathing it's a way to instintively mechanize it in our brain later. Thank you!
Greetings from Spain!
This is how navy seals control anxiety.
I’m so grateful for this channel. Thank you .
Damn ! haven't felt this much calm & cool since last year ⚡
Veteran Affairs Whole Health recommends this channel! Thank you!!🙏🏻
This visual demonstration is just what I needed! Will bookmark and practice everyday
Yes, when you're conscious about controlling your breathing... using this technique is great. Now the question is how to train yourself to use the technique subconsciously during extended times of continuous high stress and distraction.
InFiNitE eNLighTenMenT practise, practise, until it becomes a reflex.
K L so we should practice this as often as we can through out the day ?
Anthony Gee Yes, if you find yourself reacting, stop and breath. Ask yourself is this worth your life force. The more you meditate, the more you will be able to see the reaction, eventually you will be able to choose to let it go instead. It will just take practise.
@@trinitytwo14992 Namaste
You should not alter your natural pattern of breathing.
The only way you can do that is by eating correctly and exercising.
Biochemistry: Vitamin B1, magnesium and Acetylcholine can correct shallow breathing caused by dysautonomia of the central nervous system. Sugar, alcohol and caffeine can reduce and block the receptors for these nutrients and thus put you in a state of sympathetic activation (stress response).
I use this breath exercise as the initial phase of my daily centering prayer practice and as the precursor of my relaxation guided imagery. Thanks for making it available to me and available to share with others.
Love this! Me and my dog do this together all the time 😂❤
What is his - her name?
Start and finish I love breathing with you! Such an improvement in my well being and my entire family.🌸
Superb for Covid recovery. Helps clear the lungs and get the oxygen circulating. Can help clear that ‘brain fog’. I’ve been sharing this video to Covid sufferers. Thank you for this video. It’s a simple way to start breathing exercises.
Learning to do basic things after covid is hard, I'm afraid of getting sick again,etc
@@feliciacarrington1976 Improving you lungs with breathing exercises can help prevent infections and keep them in good working order. If 4 seconds in and 4 seconds hold is too much, try 2 seconds in and a 2 seconds hold.
@@CrueLoaf Part of what makes it useful for improving your lung health is the hold though. Most people have a very low CO2 tolerance and this can have an impact in activities like cardio.
I'm currently facing anxiety disorder mixed with claustrophobia. This helped calm my nerves
A fantastic excercise. Has it all, simple controlled and no nonsense.
I need to reset my nervous system frequently throughout the day and this always helps as a quick reset
Brilliant! Simple, focussed, practical ... I’m starting to use this on a daily basis now. Thank you so much!
Thank you for this video. It’s helped me out tremendously over the past few years. 💫✨🧘♀️
Thank you for creating this video. It is very useful in reducing anxiety.
Thank you! Love your channel!
I used this method when I was a navy seal
What is the application?
When do you need to employ this type of intentional breathing?
And,
Thank you for your service to our country, and for me.
⭐🙏🇺🇸
@@RLaraMoore when you need to calm down in a stressful situation
Thank you for you service!😊
@@RLaraMoore I have heard of it being used by SCUBA divers who have to wear a mask for long periods of time. Breathing too quickly is a problem for them. I assume SEALS also use it for that reason as well as for stress relief?
@@vanceogden2482 yes its used for panic management
Do this exercise before bed - really calms me down and supports me with my anxiety
Hi everyone I hope this exercise is helping you, if you want you can now purchase a mp3 version so you can keep forever as an MP3 You can download this as a digital MP3 track here: ► takeadeepbreath.dpdcart.com/product/209022
Wait a minute, the instructions in the video say,breathe out through your nose but the instructions in the description say ' breathe out through your mouth'. What's correct? Or are both ok?
please open a lbry channel. Better than You Tube. Decentralised, no adds and crypto tips. There is also Brand New Tube. Use duck duck go or Yandex as a search engine. Not Google
@@siddharthshekhar909 its normally in through ur nose and out through your mouth
I love staring off my day with this breathing exercise 😍🫁🫀
Worked very well for me for Anxiety-lowered by heart rate
Thank you so much class channel
Stunning, Thank you 🙏🙏
I love your videos! Thanks for sharing and making this practice as simple as possible for everyone.
Your channel has real value. Thanks!
I do Wim hof when I wake up and I started a routine to do this daily before bed. I hope every reaches towards inner peace. Namaste
Namaste dude
Thank you for this information 💕
Thank you for fulfuling our demand...
Another awesome video from, take a deep breath!😀
👍👍The most suitable breathing exercise to balance the mental state in a positive way.🙏🙏
Thank you so much. Loved it!. Will be applying this to my bedtime routine regularly
Gracias! Por el canal!
So therapeutic to breathe like this and love the backing music
Merci. Gracias por el video, desde Francia
I am so gratefull ❤ Thank you for your help🩷.
This is fantastic,so simple but so effective.
I use this all the time. Thank you
it works so well
Really enjoying this breath video I find it really relaxes me and the music is so calming and peaceful ❤
This is a beautiful vid. Thankyou.
Entry level to meditation. A perfect intro how to breath.
Super clear and straightforward thanks. Good you skip any longwinded explanation and just jump to the practice.
This is sooooo Merry !
This was much easier & comfortable for me to start with versus the rapid breathing. Thank you!
Sooooo gooood!
Just what I needed, thank you ♥
i love this video ❤️ it helps me to breathe when i have anxiety ❤️
❤️ Stay Strong
❤
Just been introduced to box breathing and it is brilliant for anyone suffering from anxiety Thankyou for sharing❤
This one and Wim hoffs breathing works great.
Thank you so much
I just started today and I really feel my mind and body at a calm
i am addicted to box breathing.. it just feels so good
It helps my breathing. Thank you
thank you for sharing. it works very well.
Thank you so much for sharing
Really calms the mind. 🇳🇴🇪🇷💙
Thanks for sharing.
I am on it everyday and night until i feel it's okay.
Thanks a lot !
I don't want an ad for Wix Mr. RUclips, I am having a fucking heart attack
Thank you thank you thank you
Thank you very much. 🙏
thank you for this exercise
Simply brilliant 🎯
Thanks for making the video it really calms my daughter down, she listens to it be cause she has panic attacks so it's really helped
Consider her diet too. Also, no mouthwash ever and no fluoride. I've studied nutrition and wellness for a decade. I know exactly what I am talking about. Nutrition is very key.
Great tool, I hope to use it regularly together with the other videos. Greetings from Italy!
This helped me bring my BP down right in the dr office I shared this with my dr because he wanted to know
How I was able to lower my BP so quickly
Very informative video. I used to practice deep breathing but not like this. It's very clear now.
Great video
Thank you so much, truly
Thank you for this video I have regular day stomach aches and today was a really bad one and this helped a little bit ❤️🔥❤️🔥
this made me feel alot better Currently dilinv wifh anxiety and not breathing well through the day. always out of breath even after weight loss
Btw this video calms down my heart rate a lot
Saved my life
My first time trying it out sure help out thank you so much
Thank you so much for this video. It really helps.
Thank you so much to my Manager/Trainer Kelsi for sending this video to me ❤
thank you so much.
I have an anxiety disorder which was diagnosed last summer. I'm so glad this video exists, as it helps relieve stress and ease my chest pains. Thank you ❤️
It helps my anxiety too!! :)
@@desfleursbymadi I also find it helps general chest pains too
Love this video. TY
Thank you sharing this beautiful information. Lot learn from your channel.
I am practicing pranayama daily which is amazing for physiological and mental health as well 🙏❤️
Amazing trick this worked straightaway
Very useful video
Multumesc, toate clipurile sunt de folos
sefu !
This is a really good vid to relax and practice belly/diaphragm breathing, thx
Refreshing
It is helping me sleep
Box breathing is probably the best breathing technique there is. I haven't tryed them all but this seems to work well.
Calm vibes
It's very good 👍
I strongly believe this training is most effective for my body and mind. I have been tried a lot of this kind of exercise but box breathing is completely different, always gives peace of my mind, even when I'm suffering anxiety caused by caffeine addiction☕. Thank you. Hope this method help more people .
Do you breathe out through mouth or nose?
@@jenniferlee9029nose
@@jenniferlee9029
nose