Box Breathing Exercise | TAKE A DEEP BREATH | Pranayama Series

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Stress Relief and Reduce Anxiety - Binaural 396 Hz - Navy Seal Technique
Box breathing (or Square Breathing) can be thought of as the opposite of a panic attack. - more details are below.
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Breathing exercises are a core component of practices like meditation, martial arts, and yoga, but they can also be scattered into a busy schedule. Lynne Everatt is the co-author of The 5-Minute Recharge, a book that is specifically designed to help people attain emotional wellness in the workplace. Everatt endorses a technique called “box breathing” - a Navy SEAL tactic that is helpful in triggering relaxation intense situations.
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 mouth for four 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 • TAKE A DEEP BREATH
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.
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.
(This is part of the TAKE A DEEP BREATH Pranayama Series)
The music in this video To Horizon's End (Relaxing Meditational And Spiritual Music) purchased on pond5.com The artist is jjessep. The proof of purchase of this track allows this track to appear on KZbin.

[@TAKEADEEPBREATH]

🌬 Grab my FREE ebook now: Reduce Panic and Anxiety with these 5 simple breathing hacks! 👉 www.takeadeepbreath.co.uk/5-Healthy-Breathing-Hacks

[@hannahmae9044]

my dad sent me this because I freak out crying with anxiety and I can't breathe half the time, he sent me this to try, it's definetly working ❤️ thank you

[@russelldb1593]

Your dad should have taught you how to deal with stress when you were younger so that way you don't develop anxiety later on in the future as an adult. Let him know that next time get mad at him

[@RechargePsych]

​@@russelldb1593While you're at it, tell him to invent a time machine. 🙄 People do the best they can. He clearly cares. Stay strong. ❤

[@jeffreyl5151]

@@russelldb1593, it sounds like you're still mad at your dad about something. 😆

[@colinstu]

Good on Dad for sharing/helping! hope doing better..

[@nimeshpatel6006]

This works if you practice it everyday 10 minutes per day for a month. Your brain starts forming neural pathways and the longer and more consistently you practice this the stronger those neural pathways become. Do it for one month and write a journal. I guarantee you'll make awesome progress!

[@jbs9012]

I am hoping so. I am in a dark scary place as I taper from antidepressants.

[@Nono-mm6zs]

@Azula div, what if he really did.

[@vitorbarradas7430]

What do you suggest do 5 minutes in morning 5 at night every day?

[@kamerons98]

​@Azula my dude from that statement you need to break from the Internet

[@alicequayle4625]

Hope you are feeling better now...

[@lescheminsdelaconnaissance8099]

Box breathing, this video is the only one that works miracles for me, thank you so so much

[@zikonspace1597]

Who else is regularly here to start the day in a powerful way? 🌍

[@lichoscar]

🙋🏻‍♂️ grateful to be at a point where I apply this method while practicing different activities, specially stressful ones. I never pictured breathing could be so powerful until early 2020.

[@lynnsklavraie]

Haha yes 9 am here

[@danielmartin2771]

Dude, I am.

[@thoughtcriminal5655]

Just started, but cant believe how quickly the 5 minutes goes. Its like i drift off outside of space and time.

[@Jacksonmason112.-_]

Imma start doing that also this breathing technique can make u faster and stronger and more edurant and makes u super focused and super calm and is also rlly good for your lungs and heart and makes them stronger and it helps ur fitness and back and ab muscles

[@adirondacktrekking1972]

This is day 2 ,first thing in the morning…I’m a nurse and my pulse drops from >100 to

[@Whey67]

as a student in nursing, i find myself in your same shoes, i will continue to try this and see if i make any progress :)

[@adirondacktrekking1972]

@@Whey67 it’s been around a year and I utilize this quite often now along with mindful breathing technics and it’s very effective ,good luck 🍀

[@adirondacktrekking1972]

@@Whey67 it’s become second nature my friend ,good luck in your career,we need good nurses 🤙

[@Whey67]

@@adirondacktrekking1972 thank you sir, i’m a student in high school right now, i have my cna and i’m currently working towards my lpn, i cannot wait to see what this future has in stock for us

[@Whey67]

@@adirondacktrekking1972 good luck 🖤

[@antheia__]

Thank you, my heart was racing because of anxiety and this video helped me a lot ❤️

[@kendra-annelove7549]

Same! I feel my heart race and flutters because of palpitations and this helps me feel in control .

[@ben.1604]

Lies

[@alexbakermault4518]

It's made mine worse.

[@moas8551]

It’s for deep sleep

[@carminecalante8682]

After I did this. I felt euphoric. My limbs tingled. My arms became heavy. My face felt heavy and my brain felt like it had been dunked in ice cold water but not in a shocking way. I did it with my eyes closed and followed the breath noises. By the end of the time, my mind was quiet and honestly, I felt almost in a trance like state.

[@tylorthompson6960]

I was still holding my breath at the end lol then realized the video was over

[@darklordrisingg]

you damn near astral projected

[@Moose200760]

I just heard about this yesterday from a nurse at my Drs office. I have been doing this just 2 days. I feel very relaxed after I do this. I do this a few times a day. 😊

[@dagreat4459]

An EMT recommended this technique to me and it has been a blessing. Thank you!

[@jeremyzutlas58]

Yes, when you're conscious about controlling your breathing... using this technique is great. Now the question is how to train yourself to use the technique subconsciously during extended times of continuous high stress and distraction.

[@trinitytwo14992]

InFiNitE eNLighTenMenT practise, practise, until it becomes a reflex.

[@joeanthony7638]

K L so we should practice this as often as we can through out the day ?

[@trinitytwo14992]

Anthony Gee Yes, if you find yourself reacting, stop and breath. Ask yourself is this worth your life force. The more you meditate, the more you will be able to see the reaction, eventually you will be able to choose to let it go instead. It will just take practise.

[@09LonghornsRule]

@@trinitytwo14992 Namaste

[@shahafsagi7257]

You should not alter your natural pattern of breathing. The only way you can do that is by eating correctly and exercising. Biochemistry: Vitamin B1, magnesium and Acetylcholine can correct shallow breathing caused by dysautonomia of the central nervous system. Sugar, alcohol and caffeine can reduce and block the receptors for these nutrients and thus put you in a state of sympathetic activation (stress response).

[@MrPiccoloFan]

This really helps against anxiety. Focusing on controlled breathing it's a way to instintively mechanize it in our brain later. Thank you! Greetings from Spain!

[@legolas0029]

This is how navy seals control anxiety.

[@CrueLoaf]

Love box breathing. It’s so simple and effective.

[@izzie894]

Love this! Me and my dog do this together all the time 😂❤

[@andydunn5673]

What is his - her name?

[@AnastasiaStalley]

Do this exercise before bed - really calms me down and supports me with my anxiety

[@CrueLoaf]

Superb for Covid recovery. Helps clear the lungs and get the oxygen circulating. Can help clear that ‘brain fog’. I’ve been sharing this video to Covid sufferers. Thank you for this video. It’s a simple way to start breathing exercises.

[@feliciacarrington1976]

Learning to do basic things after covid is hard, I'm afraid of getting sick again,etc

[@CrueLoaf]

@@feliciacarrington1976 Improving you lungs with breathing exercises can help prevent infections and keep them in good working order. If 4 seconds in and 4 seconds hold is too much, try 2 seconds in and a 2 seconds hold.

[@fake10hourentertainment17]

@@CrueLoaf Part of what makes it useful for improving your lung health is the hold though. Most people have a very low CO2 tolerance and this can have an impact in activities like cardio.

[@allieb539]

This really helps whenever I'm nervous for something. Thank you! 💕

[@liljay247]

I used this method when I was a navy seal

[@RLaraMoore]

What is the application? When do you need to employ this type of intentional breathing? And, Thank you for your service to our country, and for me. ⭐🙏🇺🇸

[@liljay247]

@@RLaraMoore when you need to calm down in a stressful situation

[@hatsnroses12]

Thank you for you service!😊

[@vanceogden2482]

@@RLaraMoore I have heard of it being used by SCUBA divers who have to wear a mask for long periods of time. Breathing too quickly is a problem for them. I assume SEALS also use it for that reason as well as for stress relief?

[@aqaridot]

@@vanceogden2482 yes its used for panic management

[@sohappytolearn]

I’m so grateful for this channel. Thank you .

[@kirtimansinghchundawat906]

Thank you 🎉

[@TAKEADEEPBREATH]

You’re welcome 😊

[@SanGreal-Hanna]

Veteran Affairs Whole Health recommends this channel! Thank you!!🙏🏻

[@karinamcdonald3448]

Thanks for making the video it really calms my daughter down, she listens to it be cause she has panic attacks so it's really helped

[@MOAB-UT]

Consider her diet too. Also, no mouthwash ever and no fluoride. I've studied nutrition and wellness for a decade. I know exactly what I am talking about. Nutrition is very key.

[@craigmalcom6294]

This visual demonstration is just what I needed! Will bookmark and practice everyday

[@lucycarruthers6719]

I have an anxiety disorder which was diagnosed last summer. I'm so glad this video exists, as it helps relieve stress and ease my chest pains. Thank you ❤️

[@desfleursbymadi]

It helps my anxiety too!! :)

[@lucycarruthers6719]

@@desfleursbymadi I also find it helps general chest pains too

[@charlottewhittaker23]

i love this video ❤️ it helps me to breathe when i have anxiety ❤️

[@TAKEADEEPBREATH]

❤️ Stay Strong

[@YuvalYonaCohen]

❤

[@AimkiOnTube]

I do Wim hof when I wake up and I started a routine to do this daily before bed. I hope every reaches towards inner peace. Namaste

[@muzzletov]

Namaste dude

[@dr.josephe.indano221]

I use this breath exercise as the initial phase of my daily centering prayer practice and as the precursor of my relaxation guided imagery. Thanks for making it available to me and available to share with others.

[@ken90ny]

I'm currently facing anxiety disorder mixed with claustrophobia. This helped calm my nerves

[@clairejohnson7809]

I need to reset my nervous system frequently throughout the day and this always helps as a quick reset

[@Rauly22]

WE BECOMING A DEMON SLAYER WITH THIS ONE 🗣🔥

[@demogadget]

Thanks doing this everyday 🙏🏾

[@Zeldabruhh]

I have an anxiety disorder but this almost made me fall asleep in the waiting room of the doctors office lol this definitely works

[@phondzie]

I strongly believe this training is most effective for my body and mind. I have been tried a lot of this kind of exercise but box breathing is completely different, always gives peace of my mind, even when I'm suffering anxiety caused by caffeine addiction☕. Thank you. Hope this method help more people .

[@jenniferlee9029]

Do you breathe out through mouth or nose?

[@user-ko2fq2hg8b]

@@jenniferlee9029nose

[@phondzie]

@@jenniferlee9029 nose

[@DeepakJAT0007]

Damn ! haven't felt this much calm & cool since last year ⚡

[@addiecastaldo5501]

Worked very well for me for Anxiety-lowered by heart rate

[@MindAnimations]

Start and finish I love breathing with you! Such an improvement in my well being and my entire family.🌸

[@aliciatorres91]

Thank you for this opportunity to box breathe better to calm my anxiety down

[@G_QY]

Btw this video calms down my heart rate a lot

[@juliab2598]

Thank you. It was very helpful the first time I tried it today, while having a very high heart rate. It helped.

[@dennisrobinson8008]

did you measure?

[@TAKEADEEPBREATH]

Hi everyone I hope this exercise is helping you, if you want you can now purchase a mp3 version so you can keep forever as an MP3 You can download this as a digital MP3 track here: ► takeadeepbreath.dpdcart.com/product/209022

[@siddharthshekhar909]

Wait a minute, the instructions in the video say,breathe out through your nose but the instructions in the description say ' breathe out through your mouth'. What's correct? Or are both ok?

[@Dray7777]

please open a lbry channel. Better than You Tube. Decentralised, no adds and crypto tips. There is also Brand New Tube. Use duck duck go or Yandex as a search engine. Not Google

[@mirog3166]

@@siddharthshekhar909 its normally in through ur nose and out through your mouth

[@carlybun231]

thank you I was on the verge of a panic attack so bad I couldn't count! appreciate you

[@jodc4153]

Thank you for this video. It’s helped me out tremendously over the past few years. 💫✨🧘‍♀️

[@twixxtro]

i am addicted to box breathing.. it just feels so good

[@mirasings5246]

we did this at school to help calm us for a test thank you

[@TAKEADEEPBREATH]

Oh wow! Was it this exact exercise?

[@allansantos1189]

This is a big help to my clients.

[@TAKEADEEPBREATH]

So Wonderful... thank you for letting me know....

[@Breathwithnature.]

This one and Wim hoffs breathing works great.

[@bitesizedessentials]

Thank you for creating this video. It is very useful in reducing anxiety.

[@robertollamas7782]

This really helps a lot

[@paulhurst8113]

So therapeutic to breathe like this and love the backing music

[@loudoniii]

Brilliant! Simple, focussed, practical ... I’m starting to use this on a daily basis now. Thank you so much!

[@shanewalker4923]

You should do a video with multiple breathing techniques spaced and timed perfectly to create a masterpiece of breath work

[@TAKEADEEPBREATH]

love it love it love it

[@Naybabii11]

This helped me bring my BP down right in the dr office I shared this with my dr because he wanted to know How I was able to lower my BP so quickly

[@nbn1018]

All is well in my world ⭐️Things always workout in my favour. My family and I are always divinely guided and protectes 🙏🏻

[@dustinallen1659]

Thank you! Love your channel!

[@nareshkaushik2724]

👍👍The most suitable breathing exercise to balance the mental state in a positive way.🙏🙏

[@nomadnomad9109]

Thank you so much class channel

[@lovelygh9348]

Thanks for sharing. I am on it everyday and night until i feel it's okay.

[@Adam-kw9ev]

When you get halfway through the EXERCISE, in 5 deep out 6 breaths. DEEP in and let go breathe. I love you! Yep ,you and you and youuuuuuu

[@Listermintsluesh]

A fantastic excercise. Has it all, simple controlled and no nonsense.

[@thenextpoetician6328]

I see someone has already recommended the Wim Hof Method. Good for them, so this is just further encouragement. :)

[@enormbongalos853]

i really enjoy doing it when i found this. , I am greatefu;l, Thank you.

[@TAKEADEEPBREATH]

Thank you

[@jordicanedo4398]

0:19 exercise starts here (forget everything you know and just be present like a newborn taking its first breaths, you know nothing) 🙌🏽

[@yashigupta9155]

I started from 5th April....will definitely post the changes

[@asianman3455]

Any changes?

[@Average_9epper_Enjoyer]

Bru changes???

[@batlanaresh]

Very informative video. I used to practice deep breathing but not like this. It's very clear now.

[@alicequayle4625]

Super clear and straightforward thanks. Good you skip any longwinded explanation and just jump to the practice.

[@VidaLuz]

Merci. Gracias por el video, desde Francia

[@debbiemorris1147]

Your channel has real value. Thanks!

[@carolined995]

Just been introduced to box breathing and it is brilliant for anyone suffering from anxiety Thankyou for sharing❤

[@LinaPina-t7r]

this made me feel alot better Currently dilinv wifh anxiety and not breathing well through the day. always out of breath even after weight loss

[@kickanwaa]

Love it❤share it to the world. Light and love

[@TAKEADEEPBREATH]

Thank you so much

[@RickyCespedes]

Box breathing is probably the best breathing technique there is. I haven't tryed them all but this seems to work well.

[@akramhassen5798]

Really calms the mind. 🇳🇴🇪🇷💙

[@rytty1013]

ima do this daily

[@thomas-iu2hi]

Really enjoying this breath video I find it really relaxes me and the music is so calming and peaceful ❤

[@christophernewhart634]

I love staring off my day with this breathing exercise 😍🫁🫀

[@harinadhbabu309]

It helps my breathing. Thank you

[@kauisnyder3726]

Another awesome video from, take a deep breath!😀

[@woodyitaly4554]

Great tool, I hope to use it regularly together with the other videos. Greetings from Italy!

[@gustavosantos106]

Just what I needed, thank you ♥

[@clayten1]

This is a beautiful vid. Thankyou. Entry level to meditation. A perfect intro how to breath.

[@LakhvinderSingh-if8dg]

Thank you sharing this beautiful information. Lot learn from your channel. I am practicing pranayama daily which is amazing for physiological and mental health as well 🙏❤️

[@adelaoklestkova4992]

Cool, thank you.

[@larrymeltarre8289]

Thank you so much for this video. It really helps. Thank you so much to my Manager/Trainer Kelsi for sending this video to me ❤

[@JJ-qc2on]

Just when i think i have already seen the best...and then this pops up! Fantastic...love this one more. Thank you.😍

[@MrYankeeblue1315]

I just started today and I really feel my mind and body at a calm

[@austin0565]

I had a muted preview to the movie "Greyhound" in another window and this video just synced perfectly and somehow fit, even for a war movie.

[@onlinesaidasa9105]

Namaste The upanishads which are a part of Vedas declare that there is only One and to realize this Oneness of all life is the ultimate purpose of life. Every moment we breath, nature reminds us of this truth as each incoming breath resonates to So meaning He and outgoing breath to Ham meaning I (The Sanskrit words are split as Sah and Aham and its conjuction is Soham) Every time we breath , we can tune ourselves to this ultimate reality of Oneness by remembering Soham. Thanks.

[@Duongbasia]

Thank you so much for sharing

[@jessealvarez5416]

Thank you 😊

[@TAKEADEEPBREATH]

You're welcome 😊

[@shivsharanmishra5099]

Stunning, Thank you 🙏🙏

[@huseynmammadov1290]

This is a really good vid to relax and practice belly/diaphragm breathing, thx

[@lisamadison930]

I found myself doing this subconsciously on my own, unfortunately I also draw a box in the air or somewhere on my body unless I am doing something with my hand. My family made fun of me for my square breathing and tried to get me to stop. I finally googled what I thought was a problem and found this. It gave me great joy to tell my family that i

[@Mobleu]

That you what? 😭

[@MamaCancer23]

This was much easier & comfortable for me to start with versus the rapid breathing. Thank you!

[@vivekshrestha190]

Thank you for fulfuling our demand...

[@Itsmebean]

Thank you for this video I have regular day stomach aches and today was a really bad one and this helped a little bit ❤️‍🔥❤️‍🔥

[@IshimwePauline-zu9mf]

Thank you for this information 💕

[@yashodaamin7595]

It's very good 👍

[@NikitaNiogon85]

Sooooo gooood!

[@intuitivelymagician2076]

Will do once in morning once im evening

[@daphnec4016]

Saved my life