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: https://www.youtube.com/watch?v=-7-CAFhJn78


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:
https://youtu.be/-7-CAFhJn78

Breathing Exercises for COPD, Asthma, Bronchitis & Emphysema:
https://www.youtube.com/watch?v=dpTNUGwXbTU


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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
https://www.youtube.com/watch?v=odADwWzHR24
https://www.askdoctorjo.com/breathing-techniques-stress-relief

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