5 Minute Breathing Technique To Reduce Stress & Anxiety

Huberman writes that "a Physiological Sigh is a pattern of breathing of two inhales, followed by an extended exhale. This pattern of breathing occurs spontaneously in sleep when C02 levels get too high but they can be done deliberately any time we want to reduce our levels of anxiety and calm down fast."
Check out Andrew Huberman's podcast here • Dr. Jack Feldman: Brea...
TAKE A DEEP BREATH
Greetings! I'm Mike Maher, your guide on this breathwork journey and the host of this RUclips channel. As a new father to a beautiful baby boy, I left my corporate career behind to pursue my passion - helping people harness the transformative power of breathwork. I firmly believe in the life-changing potential of the breath, and it's my mission to help individuals worldwide achieve their goals through this powerful practice.
Feeling lost despite all the breathing books and videos? Experience the difference with my bespoke 1-to-1 breath coaching. Let's chat on a free Zoom call to explore how we can unlock your physical and mental potential. Apply now - limited spaces are available!
www.takeadeepbreath.co.uk/121...
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. We use affiliate links which means if you buy something, we'll receive a commission, we appreciate the support you give us and we hope to keep adding value to you.

[@TAKEADEEPBREATH]

Feeling lost despite all the breathing books and videos? Experience the difference with my bespoke 1-to-1 breath coaching. Let's chat on a free Zoom call to explore how we can unlock your physical and mental potential. Apply now - limited spaces are available!
www.takeadeepbreath.co.uk/121-breath-coaching

[@orangecountyrocker]

My little brother overdosed few days ago. This is the video I am using to cope with my grief. Thank you 🙏

[@briangomez4496]

god bless hope you can find peace

[@TAKEADEEPBREATH]

I'm so sorry for you loss

[@daverivenbark2477]

@@TAKEADEEPBREATH I listen to u every night my friend. ❤

[@thedeepminded1]

I am so very sorry for your loss. Deepest condolences

[@commoncentscryptobudget]

I am so sorry for your loss. ❤

[@andrewsuarez5034]

My heart rate was at 126 after doing this breathing exercise my heart rate is now at 94 thank you so much I feel way better now 💯

[@mikezen99]

I find your version even better than that of the timer version provided in Dr Huberman’s channel. Thank you Mike. You are the best!

[@TAKEADEEPBREATH]

Wow, thanks!

[@shayr8384]

I get anxious about my health & panic fairly often. In a podcast, Dr Hanscom believes anxiety as a nervous system issue. His first step to gaining some comfort is using breath. I tried this today with your help and I feel relief. Thank you for this video

[@davidprendergast7697]

I listen to your breathwork videos nearly everyday. They're great. Keep doing what you do!

[@eikeverfurden9970]

I started 2 weeks ago with Wim Hof. Now I already can do his advanced course. It really changed my life.
And few days ago I found your channel.
Thnx so much for your work.
And Greetings from Germany.

[@matteolecompte5355]

Mike, your channel has assisted my life in so many ways. The breath work has given me energy. It takes away my stress and anxiety. It focuses me on a daily basis. Thank you. I will also buy a shirt soon.

[@pedromalo8066]

Simple, direct and effective, love your style, thanks Mike.

[@TAKEADEEPBREATH]

Thank you so much Pedro

[@rhysp7552]

I feel calmer already 😊

[@TAKEADEEPBREATH]

thats so cool

[@peepsgacha4378]

Your voice is so calming and the way you say “together” is so calming and feels heart warming ❤

[@floridanativelh568]

This is perfect. Not too long. Not too short. Just right 👍🏼

[@seemapatilJapan]

WOWOWOWOWO.. After a long time a fantastic guided breathing technique... Thank you

[@TAKEADEEPBREATH]

Hi Seema, its been a busy year but im back now, lots more content on its way, Mike

[@phoebewhitaker4036]

This is so lovely! There’s something so soothing about breathing alongside someone else.

[@aslhan_c1598]

Abused emotionally by mum...i cried like a mad whilst doing that breathwork😢❤

[@bazp7169]

Wow, what a nice calming sensation when exhaling, the longer the better for me. Think that coherant breathing has just found some competition on the relaxation front! Cheers Mike

[@alyssalee1116]

Thank you so much for this video 😊🩵 I’ve been doing this everyday for about a week and a half, and it is making a huge impact for me in my healing journey. I do this every morning and it is a great way to start off my day, centring myself and giving me some calm to approach my morning 😊

[@anattacartier2815]

Thanks for all your great work!

[@tylergerber3432]

This one is my favorite! Please do a longer version maybe? 😄

[@som1567]

Your voice is good n calming ♥️ loved the video👍

[@debmc1492]

I just found you and love your voice and thank you for sharing this excercise

[@bestyboo16]

I found the hand movements really helped to guide me on what to do thank you !

[@simoon5849]

Love it. ❤️
Can feel the instant relief.
Thanks Mike ! 🌟

[@TAKEADEEPBREATH]

Me too, so cool isn't it

[@theycallmedip]

Beautiful, thanks Mike. Ive found it to be so important to play with this as well. After doing this excercise with a pulse oximeter I've learned that gulping in as much air through the mouth into the lungs with the second inhale produces almost a kind of yawning feeling and it really causes the heart rate to plummet during the exhale.
Thanks for everything you do, you're genuinely such an inspiration in my life.
-Josh

[@CrueLoaf]

I believe that scientifically breathing-in speeds up the heart and breathing-out slows it down. So many of these fabulous exercises make more sense after knowing that.

[@souzan3838]

ありがとうございます！

[@gamergabrielplayz5926]

Thank you so much🙏🏼 it helps me a lot😇🙏🏼🙏🏼🙏🏼

[@helgaleifsdottir5191]

Thank you so much.

[@pallabsarkar1787]

Wonder ful.

[@LizBramsen]

Thank you.

[@cma3699]

Good it's working thank you

[@TAKEADEEPBREATH]

Thanks for leaving a comment

[@orepokusostrich981]

i Love it my Anxiety is Cool Down. Thank you Sir. good bless you and your Family as well.

[@AllenDiese3]

big thank you, merci ! :)

[@Ortwa]

Felt great!!! Thanks.

[@TAKEADEEPBREATH]

Wonderful!

[@nondescriptbeing5944]

This makes me feel best of any breathing exercise I’ve tried yet

[@normaquesada7307]

Thanks a lot. This breathing is really relaxing. I love your videos

[@TAKEADEEPBREATH]

Thanks Norma 🙏

[@dianegilbank5095]

Good one to add to the plethora of exercises,! Thank you very much Mike x

[@TAKEADEEPBREATH]

Thanks Diane for being part of out community

[@Miranda505]

Wow this really helps

[@andreaoneill4230]

If you breathe in 100%, then breathe in again then exhale, it lowers your blood pressure significantly.

[@cybersecuremindset]

Love it

[@karenfaulkner5922]

My New Daily Practice😊😊😊

[@a111oveWrldWde]

Thank You!
❤️‍🔥❤️‍🔥❤️‍🔥🌏🌍🌎

[@LuisGarzaHo]

It really helped me❤

[@glenngibson9201]

Thank you for this. Another tool in the toolbox.

[@wanderingturtle7616]

Oh wow… fantastic 🤩
I can exhale fully after this.
Thank You 🙏

[@user-zo2ln1en4l]

Thankyou this was really good feeling super Calm

[@TAKEADEEPBREATH]

so happy it helped you

[@antonymmoore9623]

You are Frickin Legend Mike 🙌🙏🙏

[@feebi9395]

Brilliant I love your videos

[@nikitaniogon1]

Really good! It is working, thank you

[@TAKEADEEPBREATH]

thanks

[@Cimarron-or6iz]

Mike your exercises have change my life
Thank you 🙏

[@TAKEADEEPBREATH]

wow thank you

[@katrinajones9823]

You're phenomenal. Thank you! Xx

[@nicd3798]

My go to every night thank you it calms me 😅

[@abdulsami5085]

thank you soooo much

[@TAKEADEEPBREATH]

Thanks right back at you x

[@abdulsami5085]

@@TAKEADEEPBREATH ✌

[@raquelbrandao773]

Thank you😊

[@user-qt1zm9nu8n]

Thank you so much

[@TAKEADEEPBREATH]

You're most welcome

[@vuelacomopoppins994]

Thank you so much ❤❤❤

[@aliaabu-aisha8517]

I use ur breathing vedios everyday. Thanks

[@esratontubuldac9326]

Thank u for the podcast link its 🤩 super 👍

[@TAKEADEEPBREATH]

Our pleasure!

[@moosemanzz]

This is great! I am definitely adding this to my daily routine. PS -- I loved your Functional Breathing Essentials class, and I do routines from it every day.

[@TAKEADEEPBREATH]

Wow thanks so much, xxx Mike

[@carinacullen3815]

Hi there, do you think it is possible to also get the same kind of benefit if you breathe through your mouth on the inhale? After a botched up operation I struggle to breathe through my nose unless I put nasal pipes in, which is fine if I'm at home but sometimes I might feel a bit anxious in other places where I don't have my pipes on me. Do you think there's benefit in doing it slowly through the mouth then?
Thank you for your videos! It helped me so much after struggling to breathe due to a failed operation. It creates so much calm.

[@RudyRender]

Wow it really works. Why does this work so well when breathing in through the nose, then the mouth?

[@sallen8a]

I’ve heard this song being used with other meditations, really like it. Anyone happen to know who it is?

[@EdHarroldLifeWithBreath]

Go Be Great Mike 👍

[@aussiegirl-jx7nj]

Thanks for this, good info. I had to read the transcript though, as the music was louder than your voice.

[@johnmartinsen963]

Another great video! I'm pretty much stress/anxiety free after following the channel for years, but I shared with friends that struggle.
After using your videos almost daily for a couple years I came up with an idea for a new one. If you make some modifications for whatever reason, that's fine but this is my suggestion.
Six rounds of 40 moderate paced (Wim/no talk) with 2x2min, 1x2.5min, 1x3min, 1x3.5min and 1x4min holds, followed by relaxing meditation with heart coherence embedded tempo. Any thoughts?

[@avalancheonmaui963]

I like the suggestion! 4 minutes would be a challenge and I sometimes do a heart coherence video afterwards as well...

[@aurearnulf]

I love your video it’s relaxing 😎🤩🫠🐉🌈❤❤❤🤩😎

[@lipaam]

thank you for this video. doing it along with you as you do it, reallly helps in terms of coregulation. Can you pleae share what he background music is. it's really nice

[@TAKEADEEPBREATH]

If you like this breathing exercise, you'll love my new app The Breath Source, download now and get started for FREE click here thebreathsource.pxf.io/tadb

[@davidmg1925]

Can we have a version with out the irritating music in the back ground.?
I packed it in at 1:49!!!
Shame other wise quite good.
Serioius post- just delete the sound track and re-upload.

[@allpointstoone4346]

That's a great pace for this breathing exercise. Will you be making a longer version of this? It would be great if it had the music continue for a while to rest within the peaceful relaxed feeling. Thanks for the great work you are sharing.🙏

[@parthenonpudenda]

can u post the music playing in the background? its just as relaxing as this exercise 🙏🏽💚

[@parthenonpudenda]

what is the name of the background music???

[@RickyCespedes]

It takes time for blood pressure to go down when you get anxiety or panic. But the first thing that happens before the blood pressure goes down is emotional and mental clarity. Thats what breathing exercises do. Then in few minutes the blood pressure goes down with it. The mind gets balanced first then the blood pressure follows. It may take 20 or 40 minutes. Or 5 minutes fir the blood pressure to follow sometimes but it will follow and go down. Then mind and body is balanced. But sometimes the breathing exercises help anxiety and blood pressure very quickly fir some. It may also take 10 mins to 45 min exercises to help. Depending on the severity of the anxiety. So its different but sometimes it takes time.

[@alvinfishman9184]

What effect on the body does a two part inhale have versus a long slow inhale?

[@murdockdisraeli3015]

I agree with @allpointstoone4346 - may we please have a longer version of this? Pretty please?

[@aletharayls6507]

So when you breath thru the nose does your stomach go in or out? Then out through the mouth stomach go in?

[@yoRyann27]

1:57 (just so i can repeat the following along) 😂 such a helpful video man, thank you for what you do on this channel.

[@Phoenix-Ash1111]

Thank you so much I feel really relaxed thank you sending you love and light 🤗💜🇨🇦

[@TAKEADEEPBREATH]

So cool to read this xxx

[@SahithNayudu]

Where can I find this background music?

[@Nortrin]

🙏🏻❤️

[@ssenjuti7770]

I couldn't take such long breaths or breathe out like this but I followed and did whatever I could, I'm having a lot of palpitations now, I need something to soothe me.

[@patrickbrowder6857]

Okay, I'm ready to tackle the dentist!

[@krisgor6105]

❤

[@sarabjeetbhalla4616]

Hey.Ihave been doing breathwork for 2 months now . In the start,I had to focus all my attention on it and my mind quited down. Now my body has gotten used to it but my mind keeps thinking even during the exercises. It has significantly brought down the results. How do I overcome this?It happens while doing other things too .I can't fully focus on them.

[@NC2407]

Yy

[@Star5dg]

Do this with headphones on. Amazing

[@elieg.8920]

I do quadruple breathing ..hophelly one day a study can come out on this , and name it after me after this comment.

[@NikkiJayArtistry]

how does your "ahhhhh" sound like part of the music

[@SA-qn7pm]

Practice starts at 1:54

[@gracieturner8756]

i thought mouth breathing was bad? i did it all through my nose just in case as i’ve seen barbara oneills videos on it but great exercise regardless :)

[@ToraSan]

1:34 begins

[@waynegotdoeee7684]

Why does double inhale help you relax fast

[@jaspergabriels8933]

i feel also dizzy from it

[@user-ri3hc2xs2u]

This is great! Just my 2 cents-I don’t believe you’re supposed to breath out through the mouth. I’m also not saying this to be an instigator, but research shows it’s best to always use the nose.

[@TAKEADEEPBREATH]

agreed for functional breathing purposes, there is some interesting things going on however when we mouth breathe, sing, sigh etc, can be very relaxing, and this video is actually blowing off co2 which in the short term can feel very relaxing, its a funny only subject breathwork as lots of things happening

[@TeeGar]

I do full rectal breathing.

[@TAKEADEEPBREATH]

Me too

[@riversideproductionztv]

After the 10 rounds of breathing I started to laugh 😃 Is this common?

[@amberf7438]

Nasal breathwork is best.

[@jaspergabriels8933]

that breathing out for so long i can't seem to do ??

[@nondescriptbeing5944]

Might take practice

[@mvann5]

Thus us interesting but the loud music sure distracts me.

[@bnplaza]

Great video but exhale through your nose not your mouth . In our mundane lives we exhale through our noses this isn't any different.

[@_Delta_P_]

This gave me a panic attack

[@DonPascquale]

same 🤣🤣

[@priyavrindha_winwithin]

Hi Mike , I'm a sport & performance psychologist from India - could you pls help me with your email wanted to get in touch regarding a collaboration . You're doing fantastic work

[@TAKEADEEPBREATH]

[e-mail]