Relieve Stress & Anxiety with Simple Breathing Techniques
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- Опубликовано: 26 апр 2020
- 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, 4x4 breathing, 4-part breath, etc.) and Pursed breathing. More breathing exercises: • Breathing Exercises fo...
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 fo...
Breathing Exercises for COPD, Asthma, Bronchitis & Emphysema:
• Breathing Exercises fo...
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Dr. Jo is a licensed Physical Therapist and Doctor of Physical Therapy.
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Relieve Stress & Anxiety with Simple Breathing Techniques
• Relieve Stress & Anxie...
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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. 
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Do you go looking for Sasquatch?
I live in Ohio's Grassman stomping grounds and yes I believe because I can't explain away things.
I did subscribe to you channel on my computer Dr. Jo!
I did subscribe Dr. Jo!
Thanks!
Hi dr jo, im 22yo and i have arthritis in my ankles which led to me walking with supinated feet inadvertently and eventually giving me a bit of a knee valgus. Recently i’ve started doing the stretches and exercices you showed in your video for knocked knees and i’ve been wondering if theses will help even someone in my case that has a chronic disease or it wont help my knees get back into a good alignment ? It’s been like two weeks since it started, before that my feet were straight, it’s just know that i can clearly feel that my leg muscles have rotated a bit. Thanks for you videos love your work !
Anxiety happens when you think you have to figure out everything all at once. Breathe. You’re strong. You got this. Take it day by day.
@karla lol (✿◠‿◠)
Thanks you for sure helped me
I've never heard anyone put it this way before but it really makes sense. Your comment made me understand the reason for my anxiety a bit more. Thank you. ❤️
When I'm so tired exercising all problem come to my mind
Thank u
To whoever is having a panic attack, please understand that you are not alone, I had one tonight aswell, fast heartrate felt through my neck and chest, fuzziness,dizziness, feeling faint, nausea, feeling of doom, overthinking, feeling like you're going to die , please know you're not alone, I'm here with you and so are people like this woman 🧡🙏namaste and greetings to all
Thank you so much! I feel the same way. I'm just hoping it gets better. 🙏 God bless you in Jesus Christ.
@@davidbueso3840 how are you feeling now
My worst fear is this constant lightheadness its just keeping me in bed all the time, it's horrible
@@adrianpaveliuc2303 that's exactly how I feel how are u doing now?
all i feel is doom too and it's really bad, it feels like im legit gonna die and ant get out of the situation im in.
I’ve been having the worst panic attacks ever to the point where i wondered if i’d ever stop shaking. This video is genuinely saving me!!
How u doing?
u good bro? i hope ur better now 🖤
You doing alright now?
me too buddy
Me right now on the train , I can feel my face numb tingling legs
A lot of times I feel stressed for no reason, this definitely helped. It feels like the tension in my head is light and calmer.
Relatable
I'm stressed right now for no reason🤷🏽♂️-starting to think I'm crazy
this! there isn't one particular thing but I just feel a bit tense and my body feels like it's reacting negatively. Hopefully these exercises will calm my nerves and be in zen mode
my stress makes my stomach hurt
Ok asking cuz im new with having stress and anxiety did anyone feel tension on neck and kind of like headaches just like your just frustrated but this happens waking up? Is that stress? I thoughti had blood pressure did some medical exams im all good did a ct scan everything came out good but still with that bad tension and headaches
You can just tell she is such a lovable person.
Theodoscious Supreme your opinion was not needed :)
@@lilysargeant911 no, i think it was
@@lilysargeant911 kjj
@@lilysargeant911what the heck is wrong with you?
this really helped me a lot with my panic attacks that was the best video ever
Glad it helped!
@@AskDoctorJo when I breath in my chest feels tight is that normal? I have asthma
Hello mam past one month im suffering with panic attack. Will this Technic helps me
I just got a hearts attacks
Ik I haven’t sleep my in like 4 days because of panic attacks ant anxiety so this helped alot
Never seen such a wholesome comment section
Sakata Gintoki🤩🤙🏽
lofi comment sections are pretty chill too.
Ikr
@@metalvz-ic7xg I WAS ABOUT TO SAY THAT
Cz its full of depressed people
I saw the dog and immediately felt so much better♥️🥺
🐾❤️
Same!! It's so cute!!
Exactly!
Me too omg 🥺
I LOVE DOGS THEY ALWAYS MAKE ME FEEL BETTER
i wake morning super anxious and disoriented for about 2 hours i just feel flight or fight in full force, doing these really help
Any update I'm having this exact same issue anything that helped besides this?
Since none replied I'll reply it gets better!
@@andrewrichards3269 by how much
@@jinkojonko5304 alot
Same
I will slay demon with breathing technique
I see what you did there 😏
Weeb alert
😂😂demon slayer
BiG bRaIn MoDe: On
Ah yes *anxiety breathing*
I was just crying because I don’t do well after being yelled at so this really helped me calm down, thank you so much
Update: thanks for the support :) I honestly don't remember writing this but thats besides the point. i'm doing pretty decent now
You're welcome.
Hope all is well with you, god bless you 🙏❤️
God bless 💖✨
I want a unknown friend same as me, to share thoughts ans be helpful to each other.. let me
Know if we can be unknown friends, I am
Girl, mid 30, this pandemic season put me to depression trying to get out of it
Hi
Sending much love to people who are struggling with anxiety right now. We’ve got this! ❤️ you are so strong and this feeling will leave as fast as it came in.
Thank you so much for this. It seems so simple but I've struggled with shortness of breath for years from anxiety and this is the first breathing technique that's ever been effective for me.
You're welcome.
Me too, and since my anxiety causes me to breathe difficultly I overthink and feel like I have COVID-19. Especially since that’s such a big part of why I have been so anxious lately
@@angie_xoxo1920 same! when i get busy or when something gets my attention, i know i can breathe well. but when i remember that im having difficulty in breathing, it comes back :(((((
@@tanmaymehta9432 yes, i'm getting better. videos of patrick mckweon helped me a lot! you should try to watch it too!
all we need is control :) get well!
@@tanmaymehta9432 no not really, there are times when i still remember my breathing problem, but the control is already there. it won't last for hours anymore. just know that you'll recover whenever it attacks, know that you are in control, by practicing proper breathing☺️
Not me starting to cry the moment i open video cause she seems like such a lovely person
Not me ready to fuxking report this comment😄
@@odessawales huh why??
Had a lump feeling in my throat and this literally helped it by 80 %. Thank you.
You're welcome.
Same , I've had that the last 2 days
How are you now?
@@Gonnie6969 oh i always come back to this whenever i feel the same and it always help. Right now, im doing great. Hope you also found relief from the video.
@@BasicsCorner still?
Leaving home causes severe anxiety for me and I’ve been needing to learn some exercises! This really helped!
I have the same problem, but then if I stay home for too long I get anxiety from that too. Lmfao I can’t win with it
@@Suave2459 SAME. it really sucks but i promise it does get better.
I needed to see this comment. Thank you and just know that you arent alone and you’re extremely strong
@@layalbangash thanks!! i’m so proud of you :)
I have seizures because anxiety and stress I fill like I can go out just been looking for options
Relieving Stress and Anxiety is something that is very important to me. Thanks 😊 ❤️
You're welcome.
@@AskDoctorJo this was a very good video Ms. Jo. I'm studying to be a cna in my highschool and I read somewhere that if a resident has a panic/anxiety attack, tell them to try to breath as slow as possible. Do you think that works with the box? I feel like it kind of works with everything in general lol
Thanks. It's definitely worth trying!
Steve...me too... We slay the anxiety dragon by playing music... I feel like you are a musician as well...we just let go...you know how everyone says that? Lol... Playing music is the key for us ✌️
SInce I found this liitle gem a week ago I have done it 4-10 times a day, depending on the day. I carry Dr Jo everywhere I go. No whale song. No guru's. No BS. And after doing these excercises little or no stress!
Amen!
I didn’t even know I’ve been suffering from panic attacks for the past 3-4 years, but I’m glad videos like this exist to help calm me down.
I have a hard time visualizing during box breathing, so I find it helps to look at something square, orr rectagular and actually count the cornerss as I breath/hold/slash breath. It helps me keep better rythm. It helps a lot to wind down after workouts and before bed.
Omg, this feels like magic. Thank you so much, anxiety cured🦸😊
You're welcome!
Doctor jo’s smile made me feel good! Such a wonderful soul!
😎
i woke up in the middle of the middle of the night with my heart pounding really fast. this really helped me calm down, thanks ❤️
You're welcome.
@@detourfn469 were you okay?
I'm watching this one year later. And I got my first panic attact before exam in school in the bathroom. I was filling like I was going to die. And this was a normal day for me. And this morning I found this. OMG, it's helped me more than you think. I love it😍
Glad it helped.
That second exercise is a warm up we always used when I was in a choir! Except we would exhale for as long as possible. Got to 25 seconds so I'm glad my lungs still have some strength in them 💪
Jumped from neck pain relief to relief from anxiety 😂, thanks Doctor Jo, you're great!
You're welcome, and thanks!
Saw this video 3 years ago...and today on June 2024 I was stressed out...and was looking for some breathing exercise and found this gem 💎 again. U r doing good work doctor 💪🏻🙏🏻🗿
Thanks.
I love box breathing anytime I feel overwhelmed! This technique is so helpful!
The way you keep smiling and looks happy while explaining makes this video more effective
i couldnt stop crying over school, so i left class and came here and now im stable again. ❤️❤️❤️❤️ these vids really help! can u do one where u dive straight into it? i love ur dog btw😃🤚
Aww what grade are u in?
I've been feeling anxious for hours now. I've tried doing so many things to try and make myself happy, or distracted. Like watching "funny" videos, study, dance. Nothing worked. Then I stopped to think about what to do, again, and realized I could even breathe properly for hours, let alone do anything else. Just breathe like this was a great moment for my day. This was great. Thanks for the video
You're welcome.
I'm very sick right now and this video is so amazing! Between the dog, your calming personality, and the breathing exercises this was so helpful thank you! I will 100% be coming back if my anxiety gets bad :)🐾
You're welcome!
This really helps with daily stress, in such a calm mood now
I wish I could talk to people like you everyday. These videos help so much. I’m a very depressed and anxious person, and I struggle everyday. I was a skeptic of these breathing exercises, CBT etc. I can say with confidence that they really work. I can almost instantly feel the tension and muscle pain disintegrate, even if it is only for a short time.
I find a lot of the times sufferers like me want it to all just go away, and be “normal”, but normal isn’t the same for everyone, and there is not a gold standard for how we are “supposed” to feel.
In an ideal world we would all be stress free and feel okay all of the time; but that’s not reality. Sometimes all you need is a break and a couple minutes to decompress, and that’s exactly what these exercises provide for me. I know this video is old, but the meaning and expression behind it is still relevant and I appreciate your time providing this to me.
I'm glad it's helping.
@@AskDoctorJo I need help doctor.i have been going tru it for one and half years now.i just wish it goes away.
having a lot of anxiety due to my relationship because i am a big overthinker and i've been feeling sick from it all morning and this really helped. thank you for your time
You're welcome. I'm glad it helped.
Using my daughters cell but yeah I just got out the hospital I felt like if I was going to have a heart attack so scary I drove my self to the hospital I was stepping on it once I got to the entrance my body gave out my arms felt weak my chest was in pain never ever had experience this what I was told to do breathing exercises thank God I found this video thanks I'm still scare to go to sleep hopefully in following check up I get more info about this type of attack so scary as a single parent is worst day of my life thinking I would never see my daughter my dad past last year out of COVID is just my mom n my daughter now thinking leaving them by them self is so scary
Woww I love this woman, she is kinda friendly and interactive and grounded. I loved her she is so lovable. Anyways thanks for this beautiful video because I really struggle from a lot of anxiety attacks
Thanks, and you're welcome.
I literally have the worst anxiety and my doctor keeps telling me it’s all just in my head and these really helped thank you so much
You're welcome.
Same here but thank God there was a good doctor passing by my bed when he heard wat the lady was telling them he came in a explain better now I'm looking into these type videos this is the best one
Thought are important to secure a better future.
Thank you for this!! I've been having a lot of stess and anxiety these months and having truble sleeping... this helped a lot❤
You're welcome!
I been having panic attacks since me and my girl ended things and I was having one so I searched this up and the box method straight up almost made me fall asleep. Thanks for this🙏🏻
You're welcome.
Thank you so much for sharing these techniques! The square breathing really helped, my hands kept on shaking today, but after watching this video it stopped. :)
You're welcome!
I had anxiety attacks recently and my doctor recommended breathing exercises to relieve anxiety and stress, and to strengthen my lungs. Came to RUclips and found this video. I felt so much better after doing these breathing exercises! I subscribed in an instant. Thank you for this Doctor Jo! Will watch this video regularly...
Thanks, and you're welcome. I'm glad it helped.
Wonderful to hear, breathing exercises are so powerful!
The part when you said 1 2 3 4 it really helped with my panic attacks
ocd and anxiety has been really bad lately. i’ve got uncontrollable shakes and it’s super frustrating. tysm for this 💞
You’re welcome.
This actually helps me because I have really bad anxiety attacks and I can help my friends and family and people that needs help with these techniques. And I love this video
Thank you for this!!! Been having horrible anxiety attacks for 2 months and this seriously helped me ❤️
You're welcome!
I checked this out as I am suffering from bereavement. The second technique is a winner. This is exactly what I used to do to maximise my dive times 25 years ago. I always found shallow diving relaxing but didn’t realise it was to do with my breathing as I would breath in for 5 seconds then breath out for about 30 seconds. I’m currently breathing out for 15 seconds but will gradually extend the time with practice. Thanks.
You're welcome.
This is the best video ever,periodt. Every time I have an panic attack, feel anxious or tense I came here and feel so safe.Thank you so much for helping me,I literally feel so better after watching this video❤❤❤
You're welcome.
Thank you so much for these exercises. I was actually looking on youtube for breathing exercises as my vocal coach referred me to them. But I also suffer with quite bad anxiety from time to time. I found these exercises super helpful. Thank you.
You're welcome.
Thank you! This really helped with my anxiety during a panic attack, it made me very relaxed and be able to fully calm down under 10 minutes. I appreciate you!
You're welcome!
Thanks for this! I started feeling very anxious at work and did the boxed breathing for about a minute and it helped a lot!
You're welcome!
Thanks, Dr. Jo, for an simple presentation to help with relaxing and it helps!
You're welcome!
Thank you so much Dr Jo! I have been going through a lot of anxiety and have been feeling very depressed and this really helped a lot. God bless kind and gentle people like you🙌🙌
You’re welcome, and thanks!
I'm so thankful to you because I've been so anxious 😰 before I use your techniques and now I'm filling so much better. Thank you so much 🥰
You're welcome.
I have just finished working. My body hasn't caught up with the holiday vibe. I'm tingling all over and nothing brings relief...except the breathing techniques....❤. Thank you so much. There is still some tension but so much less tingling. I'm going to repeat both exercises until the anxiety dissipates.
You're welcome.
I wish I met you for real. You’re really kind helping person
Thanks.
I’ve spent the past 24 hours having a nervous breakdown and it was still ongoing at 3AM. Thank you.
You're welcome. I hope you are feeling better now.
One other method i try is imagine what you have than 'hold it' in your hand /mind. It help us have the sence of gain and security. Not sure if you can use it though.
Thank you so much, I’ve been going through a lot recently and this helped calm my nerves greatly!
You're welcome!
I have panic attacks almost every single day. If I’m lucky it skips a day or two. Sometimes it happens suddenly and I feel like I can’t breathe at all. I have a few different videos I listen to when I need to calm down and this is now one of them. Thank you so much for this.
You're welcome.
what are your other videos?
this helped so much with my anxiety attacks and helped me relax
Thanks so much..actually I was suffering from tension without any cause, the night before my exam..and doing these exercises really helped🥺thank you!
You're welcome!
I had shortness breath problems.After doing these breathing exercises,I can breathe better.Thank you very much
You're welcome.
This breathing exercise really helped me to come out of my postpartum stress.
I’m feeling good now.
Best video ever.
Thank You 🙏🏻 Doctor
You're welcome.
How long do you did the exercise?
Doc*: "Get in a nice comfortable position..."
Me: *twisted on sofa* and watching thia video.
I'm not usually stressed out. I didn't even know this existed but it intrigues me. Hopefully this actually works!
Lucky you. Enjoy your awesome gift.
I have a major problem with panic attacks when I'm on the bus or just generally in public myself. Feel like I'm going to lose control, can't breathe, sweating, trembling etc. This video helped me not hyperventilate.
It’s the same with me on trains - you are not alone
3years later and it took me a doctors appointment for another epileptic stress reminder to make me find you. Which I am so grateful for. Just two minor changes in my stress levels can change my whole life. Cheesy yes but literally truly, thank you!
You're welcome!
I thought I would never stop crying and this video has helped me for now, thank you
You're welcome.
These exercises are really good. I'm going to start to do this at least once day
I have bad anxiety on Call of duty so I used the box breathing combined with the diaphragmatic breathing, helps alot
Was starting to have an anxiety attack earlier and the first video I came across was this video. After the video I was already feeling more calm.
This helped me a lot
I come back to this video all the time it helps every time 😎
Many among us do not even realise that they have anxiety issues and continue to live with it as if it is completely normal to feel like that. A lot of awareness and acceptance is still needed around these disorders.
Our board exam is fast approaching and I'm really stressed and anxious about it everyday. These exercises help a lot!
I’m really starting to feel hopeful :D
Same
Same,!!
Subscribed. I always recommend my customers watch your videos on stretching after I massage them. I specialise in massage for back, neck and shoulder pain
Thanks!
A friend of mine shared this video on Facebook for me to do. Amazing techniques! I struggle with high anxiety and stress all of my life. So this will be VERY handy for me.
Have u seen any changes?
I feel very welcomed and supported in both this video and comment section I’m so glad people go through the same thing and that I wasn’t sick physically I was worried that I had gotten COVID and I visited my grandma with cancer but I’m glad I found this video it helped calm me down and yes
I'm glad it helped.
Appreciate this technique (of making a square), Jo
Are you the real police officer. .THE KIRAN BEDI ?
Great tips! Hope everyone is feeling more mellow after this! 🥰
I don’t know why I started crying before watching this video. I’m scared, my breathing is so irregular at the moment.
Ive been watchung this everyday for practice, i get angry and stressed all the time and this has been helping me, thank you.
You're welcome.
Thank you, this was useful! You mention in the video that these techniques will help your lungs get "stronger" - what do you mean by that? Stronger in what way?
Great technique! I'll use it next time I feel the stress coming on... Or think of cute puppies, that works too xD
Thanks! Puppies always make things better 🐾
as an alcoholic on recovery, this did help me out control my alcoholism, 4x4 every hour of the day, every 4 hours of the day, 4 days at a time etc... TY
You're welcome. Glad they helped.
I’m 44 and recently I’ve started having bad anxiety and panic attacks, especially at night, I needed this, thank you
You're welcome. I hope it helps.
Thank you Jo. All your exercises are helpful. I found the exercises for the lower back excellent.
You're welcome, and thanks.
I’m just thinking really hard about the things going on in the world and I get really anxious thinking about it so I’m trying to calm my nerves a bit
Try to remember not to take in the worlds problems. Just be the best you can be each day ✌️ ❤️
Life is hard isn't it? Hope you're okay now. Let's recover our smiles together.
@@mikelamperougerestauro5450 Yes it is very hard, and I’m doing great now thanks for asking.
I just started using these techniques today. I have panic attacks out of nowhere and they will last a couple of hours and then I'm worried about having another one the next day. And me being worried about it, of course I have one. Today was one of those days. It's still early but as of right now it seems to have worked!!!!
That's fantastic to read it seems to work 💜
@@AnnaSvedberg12 yes. I still do this everyday, and it has been awesome. Thanks for this video.
@@rsr3245 hi .. how is ur anxiety attack now ? Even i suffer this off late and i have some chest pain too
I learned that first technique 20 years ago. It really works! Thanks for sharing this.
You're welcome.
good day... i realized i had anxiety and i don't know how to control it Everytime it's coming... can you help me?
I’m not driving
Thank you so much for this breathing technique..I've been suffering anxiety this past few weeks again 😭
You're welcome.
As an occupational therapist this helps as I pass it on to patients with anxiety.
This was one of best teaching method for breathing exercise.
your voice helps me to relax and calm ♡
you seem like an amazing person. thanks for the video, needed some techniques to focus my mind before meditation.
Thanks, and you're welcome.
I have clicked on to your site to send these videos to a young mum living in a slum in Nairobi with four kids and alone, I am praying that this assists her and thankyou Dr Jo .
You're welcome. I hope they help too.
Just subscribed! I'm a massage therapist, and I send most of my clients to your videos based on what their needs are. THANK YOU for putting yourself out there, and making quality resources so I can work easier!
Thanks, and you're welcome!