Box Breathing Exercise | TAKE A DEEP BREATH | Pranayama Series

💌 Check out my FREE Feel-Good Breathwork Guide Here: www.takeadeepb...
In this guide, I share my 7 favorite Feel-Good Breathing techniques, complete with guided videos and exclusive breath bonuses. This valuable resource is yours to enjoy, completely FREE.
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.
Welcome To TAKE A DEEP BREATH
📧 All inquiries email: [e-mail]
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]

💌 Check out my FREE Feel-Good Breathwork Guide Here: www.takeadeepbreath.co.uk/freepdf In this guide, I share my 7 favorite Feel-Good Breathing techniques, complete with guided videos and exclusive breath bonuses. This valuable resource is yours to enjoy, completely FREE.

[@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...

[@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!

[@Rauly22]

WE BECOMING A DEMON SLAYER WITH THIS ONE 🗣🔥

[@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.

[@allieb539]

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

[@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

[@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).

[@craigmalcom6294]

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

[@sohappytolearn]

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

[@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

[@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

[@MindAnimations]

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

[@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

[@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

[@aliciatorres91]

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

[@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

[@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. 💫✨🧘‍♀️

[@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

[@bitesizedessentials]

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

[@addiecastaldo5501]

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

[@loudoniii]

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

[@nareshkaushik2724]

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

[@mirasings5246]

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

[@TAKEADEEPBREATH]

Oh wow! Was it this exact exercise?

[@Breathwithnature.]

This one and Wim hoffs breathing works great.

[@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

[@kirtimansinghchundawat906]

Thank you 🎉

[@TAKEADEEPBREATH]

You’re welcome 😊

[@jordicanedo4398]

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

[@thenextpoetician6328]

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

[@lovelygh9348]

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

[@allansantos1189]

This is a big help to my clients.

[@TAKEADEEPBREATH]

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

[@batlanaresh]

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

[@TAKEADEEPBREATH]

🚀 My Online Breathing Course Is Now Available - (5 WEEK MASTERCLASS - FUNCTIONAL BREATHING ESSENTIALS). Learn more here: www.takeadeepbreath.co.uk/functional-breathing-essentials

[@alicequayle4625]

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

[@enormbongalos853]

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

[@TAKEADEEPBREATH]

Thank you

[@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

[@RickyCespedes]

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

[@carolined995]

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

[@TAKEADEEPBREATH]

💚 Looking for Advanced Tools to Gain Control of Your Anxiety and Stop Panic Attacks? 💚 Download my FREE BREATH ESSENTIALS TOOLKIT 👉🏻www.takeadeepbreath.co.uk/download-my-breathwork-cheat-sheet

[@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 ❤

[@akramhassen5798]

Really calms the mind. 🇳🇴🇪🇷💙

[@yashigupta9155]

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

[@asianman3455]

Any changes?

[@Average_9epper_Enjoyer]

Bru changes???

[@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 🙏❤️

[@thomas-iu2hi]

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

[@lescheminsdelaconnaissance8099]

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

[@kauisnyder3726]

Another awesome video from, take a deep breath!😀

[@christophernewhart634]

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

[@rytty1013]

ima do this daily

[@harinadhbabu309]

It helps my breathing. Thank you

[@JJ-qc2on]

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

[@clayten1]

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

[@gustavosantos106]

Just what I needed, thank you ♥

[@jessealvarez5416]

Thank you 😊

[@TAKEADEEPBREATH]

You're welcome 😊

[@arturorodriguez9281]

Love for you all! :)

[@VidaLuz]

Merci. Gracias por el video, desde Francia

[@MrYankeeblue1315]

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

[@TAKEADEEPBREATH]

If you LOVE breathwork, check out my Breath App for FREE here: thebreathsource.pxf.io/tadb

[@Duongbasia]

Thank you so much for sharing

[@intuitivelymagician2076]

Will do once in morning once im evening

[@vivekshrestha190]

Thank you for fulfuling our demand...

[@adelaoklestkova4992]

Cool, thank you.

[@yashodaamin7595]

It's very good 👍

[@ethereaIangeI]

Sometimes I do this with a drink or a bottle of water. As I inhale I drink from the bottle and as I pause to take a breathe I swallow. I then breathe out, hold my breathe until I have to inhale again. I find that this works just as well, especially when in class or out in public, it gives me something to hyperfixate on and distract myself from my surroundings. Would definitely recommend giving it a go.

[@drabmatus]

wow, this really helps me to mitigate high blood pressure

[@sreenureddy7806]

It is helping me sleep

[@andyg6967]

This is fantastic,so simple but so effective.

[@anthonyng777]

Do you guys have an app? I have seen and bought apps with box breathing and all they have is loud bells and music for cues. I really like how there is the sound of the breath as the cue to breathe in and out!

[@duckmeat4674]

You can't count to 5?

[@darren520]

Simply brilliant 🎯

[@daphnec4016]

Saved my life

[@NikitaNiogon85]

Sooooo gooood!

[@nancyrinaldo8040]

Loved this! I’m going to implement this after my workouts. Question… is it all nasal breathing or do you exhale through your mouth? Thank you 😊

[@SongShixuan]

only through your nose

[@nicolemayorga591]

I just started doing this hope it helps because I am a very anxious person day 1 wish me luck how many times do you do this exercise morning day and night

[@ilyboc]

I feel the air reached my brain :o

[@r-world1665]

It help very much👌👍

[@turog6291]

My first time trying it out sure help out thank you so much

[@baneenth.4843]

I am so gratefull ❤ Thank you for your help🩷.

[@herlingwowor1896]

thank you for this exercise

[@elvindup]

Thank you,

[@TAKEADEEPBREATH]

You are welcome!

[@danaei3545]

Thank you so much, truly

[@stephenokeeffe4958]

Great for after a hard workout

[@viper782010]

Starts at 0:24

[@IshimwePauline-zu9mf]

Thank you for this information 💕

[@CHEDDARBRADLEY]

I think I like this over Kundalini breathing exercise.

[@innerecho9468]

Thanks

[@lorenzovazquezalcantara241]

Relajante, baja la frecuencia cardíaca,la presión arterial y menos stress Considera colocar subtitulos en Español. Gracias por tu atención tiempo y dedicación.. saludos desde Cancún México

[@nwilson9001]

Amazing trick this worked straightaway

[@nerexuspoi106]

can we get a 10h version of this?

[@CarlosSamuelSanchezMoreno]

Gracias! Por el canal!

[@freshmossk]

thank you for sharing. it works very well.

[@denisebeard5455]

Is it just me or do others struggle with trying to inhale for four entire seconds. I’m wondering will my ability to do this increase over time? I’m a beginner at this but I have done WHM for a while and because his technique is in and out rapidly with long holds I have not experienced this type of inhaling before.

[@TAKEADEEPBREATH]

Hi Denise, the trick really is in the throat not the nostrils, its about closing off the throat, pretend you are breathing fog onto a mirror with your mouth, then close your mouth but keep the same action through the nose, you might be surprised how slow you can breathe out. This video should help explain it better kzbin.info/www/bejne/i5jRZXeeectgfqc&ab_channel=TAKEADEEPBREATH

[@sandeepchandra7970]

day 1 of 90 days , i have started my weight loss journey, starting with breath work

[@physiciansassist1]

Why is this good for you

[@kylianalgoet6071]

it works so well

[@boabglen]

Is there a long one of this?