hi everybody it's Doctor Jo and mr. Bear, and today I'm going to show you two
simple breathing techniques to relieve stress. so let's get started.
before we get started, if you haven't already, make sure and click the subscribe button and
make your subscription to either public or let me know that you subscribe
because I always try and respond to my subscribers. so for the first breathing
exercise or technique, this one is really great. it's nice because it helps, it
helps relieve stress, it helps relieve anxiety. they actually use it in the
military for special ops missions to help relax the military folks before
they go into battle or things that will get them really stressed out and anxious.
so this is just either called box breathing or square breathing, and it's
kind of like it sounds. you have to use a little bit of imagery with this, so even
if you have to look at something that's a box, sometimes that helps with your
breathing technique. but it's really simple and so all you're gonna do is
you're breathing in for four seconds. imagining you're going up the square,
then you're gonna hold your breath for four seconds. then you're gonna breathe
out for four seconds, and then you're gonna hold your breath again for four
seconds. so you're really just making that square with that four seconds.
breathing in, holding it, breathing out, and then holding it again. so this one
you know if you feel like you're gonna pass out, don't keep holding your breath,
but it's four seconds so it should be pretty doable. so I'm gonna count for you
instead of actually holding my breath just so you can do it. this is great
because again it's nice and that helps you relax. you can do maybe four to five
sets at a time just to kind of help get you relaxed. so get in a nice good
comfortable position, so you can really get that breath, breathing in. so let's
start here, and again even if you have to make the image with your finger or if
you use your eyes somewhere like a photo or painting on the wall or something,
make sure that you're using that imagery as well because that helps you relax.
let's start here in the corner. so we're going to go up one, two, three, four. hold
your breath one, two, three, four. breathe
out one, two, three, four. hold it again one, two, three, four. and then breathe in again
one, two, three, four. hold your breath one, two, three, four.
breathe out one, two, three, four. and hold your breath again one, two, three, four.
so again mine's usually the hardest is after you breathe out, and then you're
whole trying to hold your breath, but again once you do more, you'll start
feeling that you have more you know strengthen your lungs to do it and hold
it pretty easily. so again maybe four to five times, it just depends on how
stressed out you are. a lot of times even like if you're going to the doctor's or
something you get a little anxious with, that if you do some of that in the
waiting room, that'll help you kind of relax and calm down. so it's a really
nice technique to use almost anywhere, but especially when you have a lot of
stress or anxiety. so the next breathing technique is going to be when you're
breathing out with pursed lips. and what pursed lips do is it makes your lungs
work harder because the opening is smaller. so again don't keep going and if
you're feeling like you're passing out, you know maybe do less seconds for it.
but really try and build up to it it's gonna help your lungs get stronger. it's
gonna help relieve your stress and your anxiety, and just kind of help relax you
in general. so for this one what you're gonna do is you're gonna do some belly
breathing, or the diaphragmatic breathing. and that's really just breathing in
through your belly instead of through your chest. and sometimes it's hard to
get that down, but if you put your hand on your belly, you you can feel it go in
and out, and that's a good way to get that belly breathing. so you're gonna
breathe in through your belly for four seconds, and then you're gonna purse your
lips and breathe out for eight seconds. so again, I'm gonna count for you so you
can do it along with me if you want to instead of actually doing the technique
itself, but I'll kind of start with my pursed lips for you just so you can kind
of remember to do that. so let's start again. and again with this you know you
can do it anywhere from you know three to five reps just to kind of get you
nice and relaxed. so if you want to put your hand on your belly, you can.
so you're going to breathe in for four seconds, so one, two, three, four, purse your
lips and breathe out one, two, three, four, five, six, seven, eight. so you can see
that's a little bit longer than you would think. so I will do it once just so
you can see. if you can't get all the way to that eight seconds that's okay, but
the more you do I think the easier it'll be. so breathe in ...
and you can make those noises while you do it - so that was eight seconds, and so if
you can blow the whole time like me, that's great, but if you can't that's
okay too. you know try and get to six next time. try and get to seven
next time. try and get to eight seconds. but again both of these breathing
techniques you don't have to do them back-to-back because sometimes it might
make you feel a little bit lightheaded if you haven't done this for a while.
again don't go until you feel like you're gonna pass out or anything, this
is really supposed to kind of help relieve the stress or relieve that
anxiety and just help you relax in general. so there you have it that was
two simple breathing techniques to relieve stress. if you'd like to help
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feel better soon.