Relieve Stress & Anxiety with Simple Breathing Techniques

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 for COPD, Asthma, Bronchitis & Emphysema:


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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

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[AskDoctorJo]

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[musicforhealingandabundanc]

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.

[madixotwod]

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!!

[andreadeans]

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

[-hydro]

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.

[reidbrian]

You can just tell she is such a lovable person.

[silkee]

this really helped me a lot with my panic attacks that was the best video ever

[melissamartin]

i wake morning super anxious and disoriented for about 2 hours i just feel flight or fight in full force, doing these really help

[mikered]

Never seen such a wholesome comment section

[Ranchmoma]

I saw the dog and immediately felt so much better♥️🥺

[cherryblossomtree]

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.

[numbernachocat]

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

[princefiqzamv]

I will slay demon with breathing technique

[goncalosousadasilva]

Thanks for helping my brother, Rat Leader aka Rat King aka RTFM aka Nick through the stress of Rats FUT CHAMPS to clutch the final game, you will forever be a Rats to Glory Legend!

[frooa]

Not me starting to cry the moment i open video cause she seems like such a lovely person

[ninjacookie]

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.

[BasicsCorner]

Had a lump feeling in my throat and this literally helped it by 80 %. Thank you.

[ry]

Leaving home causes severe anxiety for me and I’ve been needing to learn some exercises! This really helped!

[steveszejna]

Relieving Stress and Anxiety is something that is very important to me. Thanks 😊 ❤️

[nf]

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.