Box Breathing Exercises | Longer Exhale to Reduce Stress and Anxiety | TAKE A DEEP BREATH
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- Опубликовано: 25 янв 2021
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Longer Exhale Box Breathing 4 Seconds In, 4 Seconds Hold, 6 Seconds Out, 2 Seconds Hold.
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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 nose for six 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 ruclips.net/p/PLoVrvn2_-QGbNwagnvQEEfVbCay3682De
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.
Top Books on Breathing and Breathwork:
✅ Wim Hofs new book "The Wim Hof Method" geni.us/EBJR
✅ James Nestor's Book 'Breath The New Science of a Lost Art' here: geni.us/c1CK
✅ Anders Ollson Book: "Conscious Breathing" here: geni.us/9mjmz7
✅ Belisa Vranich "Breathing For Warriors" here: geni.us/J7QjBc
✅ Belisa Vranich "Breathe" here: geni.us/G5q8Be
My Equipment:
I spent hours of my time researching the best camera, microphone, and lens for Podcasts and other filming-making needs. I love the kit I bought, and very happy with the performance:
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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.
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I find that the process causes some anxiety and mild air hunger. Have you heard this?
This helped me. A 3 hour long panic attack and this is what pulled me out.
I Hope you beat anxiety 💪
Wow, that’s a long time. I hope you’re feeling better these days!
Sending love ❤ I can relate.. panic is so hard. Hope you’re well.
Sending love I had a 8 hour one months ago I beat it I know you can too
@kairokey103 Good for you👍 ive too beaten mine 😁 I would have between 6 & 8 panic attacks daily, really bad ones too for over a year
(maybe this can help some of you if you face similar problems, however, i was mostly just typing to keep myself occupied from the bad stuff.)
Here i am again. Im disappointed that im feeling this way but I'm happy that i can count on this video to help me whenever I need it. Personally, i just need to remember to not take short quick breaths, and following this, i can catch myself taking that quick breath. Quick breaths make the panic worse....at least for me it does so i assume its the same for at least maybe one other person
Currently, my panic attack is pretty bad. Im derealizing and depersonalizing; my chest has this weird feeling that only makes me think the worst. I know its only a panic attack but man, the mind is one crazy thing.
I am mainly typing this out to help myself out of this feeling. I encourage others to try it out, its kinda working for me to be honest. I only say "kinda" because im jittery and I'm not exactly getting calm but my mind is focused on typing which is keeping me from derealizing. General anxiety is also a problem i have but it's not as bad.
(By this point here, like in this current sentence you're reading, i have been typing for about 15 minutes straight. Well, typing then proofreading it. I didn't really have a point in all this but i guess if somehow my rambling helps someone, then that would be pretty cool. Maybe reading my chaos can ease your own chaos. Or maybe both of our chaos will combine and then we explode 👌
Anywhosie, for those that stuck it out to this part, thank you. I will eventually be ok, just like you will. Take care of yourself
Don’t worry we can never die until the time comes which will not come by thinking. I have experienced all the symptoms you wrote and trust me our body is more stronger than we can think it can heal easily. But we keep worrying about things due to our monkey mind.
Hi
"TAKE A DEEP BREATH." No long comment here, other than, this exercise just saved my life. Thank you, very much.
I have been feeling sad and anxious this afternoon...I did this practice yesterday for the 1st time and have just done it again now. Thank you very much. I am feeling more relaxing and peaceful.
How does this work? I always try breathwork but then realise that I have less oxygen in my body. My face drops and the glow off my face goes. Is there something wrong I am doing? Please help me
@@Lazymath007_ yea i used to feel the same. Don't do forceful breathing. Breathe as if someone is sitting near u shouldn't hear the sound of you breathing in and out..it should be slow and natural inhale and exhale..like the breathing u do when you're asleep..exhale slowly..and inhale slowly too..inhaling and exhaling forcefully puts u in a stressful situation..be at ease
I have been doing this multiple times a day to regulate my nervous system. This is great to use before affirmations. I’m on day 3
I was anxious for hours. Did this and anxiety gone. Gotta get back to this as a routine
@@sherry7347 im gonna do it for the same reason, aniexty. I got some attacks out of nowhere sometimes, i hope this will be helpful.
Did any off your affirmations manifest yet
@@acapulcoscebu449 yes they did 🤗. Mostly money. Thank you for checking in, I fell off a few months back. Time to get back to it.
This fits Great for my breathing pattern, helps to relax before the bed😊 feels quite soft to do even muscles are tight because of the stress😊❤
We do this every day. Find it more effective than 4444. Thank you so much ❤️🙏😊
I like to think of myself in water. On the in breath I’m coming up for air. The holds I’m floating and for the out breath I let my body sink down down into the vast ocean 🌊
I really can't stress enough how I've tried so many many meditations and other breathing techniques, but THIS ONE is just so lovely and calming and just seems to work so well for me whenever I need it 🌿 💖
Wowser
Thank you so much from Zambia Africa. Breathing does really relax my wellbeing. I do enjoy watching this channel
Thank you for stopping to say hello
I am completely new to breathing exercises and I was looking all over the internet to find something that would give me just the right amount of information without making it complicated. Am really glad that I found your channel. Never have I found something more useful.
I am also new to breathing exercises but then it feels like I am deprived of oxygen. My face drops and all the glow drops of my face. Am I doing something wrong? I feel like I am depriving myself of oxygen with this exercises...
Usually I don't like breathing exercises bc they don't help, but this may be the first to help. Thank you❤
Thank you for simplified breathing exercise. There's so much with too long prep-talks and when the "breathing exercise" starts, they show only 1 or 3 rounds.. More of this kind! Thank you, made me feel much better.
Thank you for sharing this. Very peaceful and serene feeling after doing it
WOW!! That is just so relaxing I could do it for hours. Thank you very much!!
Appreciate all the energy Take a Deep Breath provides with these exercises. The interviews have been extremely buoyant as well.
This particular exercise worked wonders this week standing and sitting in the office. Wish it is even longer. Thanks Mike and all creators liking the 4 4 6 2 a lot 🫁
Glad you like them! Thanks so much for the lovely comments,
I am new to breathing exercises but then it feels like I am deprived of oxygen. My face drops and all the glow drops of my face. Am I doing something wrong? I feel like I am depriving myself of oxygen with this exercises...
Great thank you! I've been having some anxiety. Tuning in to meditation, a lot more. First time trying your YT channel. This was super, just focusing on the breath.
Wow!!! Thank You! For a beginner, this is perfect.
You may excellent videos...
20 or 30 minute version would be cool.
4-2-4-2 would be neat...
Have a good one...
Thanks!
wow wow wow - thank you so much thats so nice - Mike
I've Been having a panic attack all day. This actually calmed me when nothing else worked. Plus now I know how to do box breathing correctly 😅 😂
I do this every day🎉 its the first time I have ever managed to do breathwork over time without zoning out🙏🏻🌟✨❤️
Thank you so much from the Netherlands! I love your channel..🙏🙏
You are so welcome!
This was amazing ! Thank you so much !!
This channel is amazing!! An actual lifesaver
I felt so good and calm after the exercise! Such a powerful tool.
you realise just how tense you were after a few deep breaths like this!
This helped me so much, thank you 🤍
Needed this so much thank you!
Thanks for this breathing exercise
This is amazing! New My favorite. Thank you!
So simple but helpful 🙏💙
I utilize this this breathing mediation before i start any other meditation/hypnosis session. The results have been remarkable.
which hypnosis sessions die you use please
Very helpful. Thank you!
Just wanted to comment again to say, once again another session of this always does it job ❤
Wow, thank you!
Really nice like to hold it sometimes to the next breathe out then go round again.going to buy this to help and as a way of saying thanks .
such simple breathing is very effective
I get such a strong body high from this exercise. Thanks you!
Thank you so much
Love this
Thank you 🙏🏻 Great video and guide 👌🏻😊⭐️
This is the way
Nice one matey very good , and i'm an old hand at this ha , but after feeling very anxious for over an hour I am at least 60-70 % in a better state now . Great calming music and just to say thanks
thank you, good luck, you can do it...
This is going to save my life
"hold your breath one more time for four counts before repeating the process." ...... should be "hold your breath one more time for two counts before repeating the process."
Thanks so much for the lesson :)
Thanks for sharing, oversight there, good to know for the next one, Thanks Kim T
Really effective ❤️❤️
This helped me a lot to manage my stress. I am so glad I found your channel. I really appreciate the work you do. More power to you.
I usually do 7-7-7-7- for box breathing but this is good for beginners.This is an easier step to Box breathing. I prefer when the counting goes on along with the guidance to either inhale or exhale because the voice of this young man is very calming. I read somewhere that this breathing can be practiced while walking for awareness and to improve lung capacity. I hope to see a WIM HOFF and JOE Dispenza combination video here. It will be hold on the inhale I guess. Thank you for your wonderful work as always.
Thank you so much Seema Patil for all your lovely comments, great to have you as part of this community
I'm following
Thank you :) 💙
You're welcome 😊
Awesome
I needed this do badly..great way to relax. Thank you so much. ☺🙏
You're welcome 😊
Thanks
thanks so much
Thank you, that was wonderful! I have done box breathing before, but this was the best experience I have ever had. I ❤️ the visual timer & hearing your breathing. It set a rhythm & I just closed my eyes & didn’t even have to think about the counting. Is there a suggested amount of time, or boxes, that would achieve an optimal level of relaxation of the parasympathetic system?
Glad you enjoyed it! Thanks so much for leaving a comment as well
I am new to breathing exercises but then it feels like I am deprived of oxygen. My face drops and all the glow drops of my face. Am I doing something wrong? I feel like I am depriving myself of oxygen with this exercises...
This has helped so much especially bc I have been stressed out lately
Its Great!!! I would like to hear audio counter ;)
I’m in the middle of a really bad panic attack but I hopped in a shower and put this and I’m starting to calm down :)
I am also new to breathing exercises but then it feels like I am deprived of oxygen. My face drops and all the glow drops of my face. Am I doing something wrong? I feel like I am depriving myself of oxygen with this exercises...
i’m at 1:40 and already feel better
The video show's NOSE breathing both ways, in and out. The description show's in through the nose and out through the mouth. In case you weren't aware!
Thank you much for letting me know, Ive amended the description
good graphics
Can you do longer one WITHOUT music in background ?
Videos are great 👍
Thank you for your time and hard work in making quality breathing videos.
How did you feel after this exercise? what other exercises would you like to see?
Wow thanks a lot just finished feel like a complete different human
Brilliant
Hi Paul, thats so wonderful to hear, I am so glad to read your comments.
Thanks Anon
Fantastic, thank you.
I love the cockney gangster intro “Box breathin’ usin’ yer nose which will stimulate yer Las Vegas nerve. “
hahaha less Cockney and more northern here in England but still fun :-)
I do like this exercise. You know when you are stressed by external events and feel your chest tighten and breathing becomes a little laboured (I am fit). What is the ONE exercise you recommend? One school of thought is shallow breathing and the other is deep breathing. This leaves me confused and doesn't help my onset of stress. I need a portable exercise for when those stressful moments occur (again, it's nothing in the direct environment that causes it). Thanks.
Double inhale long exhale is very powerful works right away
@@harpreetweston if your heart speeds up on the inhale and slows on the exhale surely thats not the best?
You pulled a rabbit out of the hat with this one, bravo.
Body def responded to the longer exhale.
My go to BB now.
2 Question:
Why 2 second hold instead of the normal 4 second hold.
Can we do this for much longer then the 10 min?
Keep up the good work.
I am new to breathing exercises but then it feels like I am deprived of oxygen. My face drops and all the glow drops of my face. Am I doing something wrong? I feel like I am depriving myself of oxygen with this exercises...
@@Lazymath007_ same… also get sleepy but that’s probably normal so we’re slowing the heart rate
@@Lazymath007_ get some exercise
Is this different from the 478 breathing exercise? Which one is more effective?
Can we do this as an early morning practice or before bedtime ??(other than as per requirement)
Anyone else feel a little high after that?
Will this help lower cortisol or do you have one that will?
0:52
Can this cause lightheadedness/ hyperventilation
Thanks, everyone give a thumbs up. Least we can do. Bless
00:50
This is called Vishama vritti or irregular breathing. Not quite box breathing. Great video non-the-less
Hi, I have been dealing with Allergic Rhinitis for past 5 years and even after eating medicines and taking steam it is not getting better. This leads to repeated Anxiety and Panic attacks. Please help me with any suggestions and breathing exercises
Search for something called Buteyko or diaphragmatic breathing, I hope it will help you
Exhale from mouth or from nose only please tell
As a husband your are the face of a franchise and when it goes wrong you get all the blame and when you win it’s because of the great woman beside you… so this exercise helps me after I be been pumped with nothing but bs day after day
At the long exhale, my chest or lungs just stop, its automatically very short i cant help it, so i cant follow this. What do i do to fix this?
Is it for begginer?
Anyone else get dizzy while doing this??
Yes! How is this even good for health 😭😭😭
how often can you do these daily and can it help reduce inflammation
I think this does reduce inflammation and also blueberries are antioxidants if you eat a lot of them
Before bed thing .. the number of times ave yawned uweee😅
Does anyone else’s face crinkle up when doing this, or is it just me? 😂
Does this have to be breathing through the nose ?
Yes. Idk if it actually works but, from the videos I've seen, breathing through your nose with trigger this vagus nerve that's connected in the sinus. This was very much "simple terms" but essentially, VAGUS NERVE
I feel after exhale hold should be 4 seconds instead of 2 seconds.
Is is okey to exhale through mouth?
Yes?
0:56 replay
Why aren’t schools teaching this to children? Why aren’t the school board making moral decisions based on people health?
Is this better than the 4-4-4-4 one?
I'm no expert of course but it's all about what you feel works for you...as cliche and lame as that sounds. For me this works just because it's one of the first ones I found and just felt comfortable with it. I'm sure there's a more scientific explanation but the easiest and simplest way to put it, do what works for you 👌
Hope this helps in some way
@@bubbalyde8862haha, alright, thank you! Yes, I have tried a couple of videos and well it depends how I'm feeling too, sometimes I'll change which video I decide to do. 😊
I cant even pull all the air into my lungs😭 I dont even know whh im anxious help
This is normal, you built up to much anxiety trust me I’ve been there where you been, it will take some time to get use to.
Start with going only for 1 min and then progress more minutes
I feel like a less pain in my teeth
Hope the ads don't run in the middle of this
😅
Why is exhaling through your nose used instead of through the mouth , I find I tend to exhale through my nose very fast ?!?
Not an expert by any means but from what I've found, it seems to help activate the vagus nerve. The vagus nerve from what I understand can help with easing anxiety and stress (this is a bad explanation but essentially, vagus nerve=feel better. Definitely recommend looking into that). If you just absolutely breathe too fast through you're nose then perhaps this one isn't for you, and that's ok. However, try to slow down your breath and relax everything on the exhale. For me, the timing is almost like a yawn
I keep yawning in this video?
I'm no science guy but yawning isn't a bad thing, it's sort of "forcing" you to breathe in more air. Basically what I'm saying is, if you yawn, you need to elongate your inhale a lil longer.
I yawn too so don't feel bad basically
Why aren’t doctors prescribing breath work instead of Xanax….oh ya they want ya to get hooked so you can pay them more
This isn’t box breathing if it’s uneven
ف/ اتفقق
THIS IS GREAT AND I GET YOUR POINT BUT YOUR BREATHING ESPECIALLY IN ACTUALLY ALL OF IT IS A BIT TO HURRIED - THAT IS WHAT I THINK
It's good, thanks, but the exhale is not longer, sometimes even shorter than the inhale, some more the timing not consistent.. hopefully you can make again with the better version.. thanks..
Suppose everyone needs to make money :)
0:51