Box breathing relaxation technique: how to calm feelings of stress or anxiety

[@tommyfamee]

God I pray that the person reading this heals, and that any struggles weather it’s mental, physical, or financial that they can survive and thrive under your glory AMEN

[@Pailin424]

Amen

[@ashikurrahmanfahim]

Ameen

[@pikubird]

Amen. Thank you

[@adamcrlspr]

Whether

[@jasminerobles9462]

AMEN 🙏🏽

[@iAqron]

Anxiety is a ferocious thing to deal with and I wouldn’t wish it on anyone. I had my first real bad panic attack today and it lasted 3 hours. I had to go to the ER just to get relief. I pray that anyone dealing with this that God heals you and makes it easier. God bless everyone that reads this🙏🏻

[@iAqron]

I’m doing a lot better and have gone a month without a bad attack. Thank god🙏🏻 anyone going through it know you can get through it and that it will pass just like all the other times. Don’t let the fear of having a panic attack scare you bcuz it’ll always have you worried. Just notice when it comes on and ik it sounds dumb but welcome the feeling and let it in. The reason why it bothers you so much is because you’re scared of it and that triggers fight or flight. God Bless🙏🏻

[@newbutthunt]

@@iAqron Have you tried a beta blocker like Ashwaghanda or even chewing on a pepper core?

[@iAqron]

@@newbutthunt no I’ve been better since that comment ^^ I’ve had no panic attacks or nothing. I learned you can’t be scared of the feeling bcuz that’s what triggers fight or flight and has your body thinking something is wrong. You just gotta want it to happen and flow with it. Thanks for the tips tho🙏🏻

[@nagito9694]

The same thing has been happening to me, I had my first panic attack that happened out of no where in class yesterday. I thought I was dying it’s the scariest thing ever

[@iAqron]

@@nagito9694 they really are man. When you feel then starting to come on just tell yourself you’re okay and that it’s happened before and you were okay. You almost got to kind of want it to happen that way you don’t freak yourself out and go into fight or flight

[@hhoppie9372]

I didn't think that would work so well but I instantly feel better, now I can get some sleep

[@prabhatkatoch5329]

Is it helpful?

[@koujin4406]

ME TOO

[@koujin4406]

For some reason the air entering the passage next to the brain makes a huge cloud of emptiness (my imagination the cloud part) which clears out my anxiety.

[@Seththefisherman]

I have a question. So when you have anxiety is it over dumb and unrealistic things even though you know it but yet your stomach turns? And also do you have it mostly at night because that’s how I have it?

[@emmabrown429]

@@Seththefisherman I tend to start worrying over dumb things that I know won't happen or won't happen in a very long time, most of the time its at night or late in the afternoon when the light outside is gone for me

[@Moneygeneticfx]

Should do 20 minutes or more video with box breathing animate so we can follow it as we breath

[@mitee6793]

Bro, maybe I am gonna be able to handle school! :D

[@Vomitory18]

🤝

[@Thedancinglemon]

You can handle anything! You've got what it takes 😊

[@johnnyboy2411]

You can handle school... AND YOU WILL HANDSOME SCHOOL! POWER THROUGH IT!

[@akejjzjrjd]

tomorrow is my last day of school and friday is my graduation

[@johnnyboy2411]

@@akejjzjrjd that's awesome man.

[@darla4042]

Peace to all who struggle with panic attacks and anxiety. It's a miracle to retrain the brain!

[@Em.jj0x]

Thankyou ❤

[@thatonegamer1307]

I get regular panic attacks, and this really helped, thank you.

[@jovanlaralara9378]

Do you ever feel like you're about to die?

[@silhouettecovers]

You will feel better soonest. God bless sending you love and blessings 🎉

[@ubayyd]

Hey, you look like someone who has dealt with this for some time, could you mention what techniques/practices have worked for you? To calm you down and generally reduce the effect of stress on your body?

[@alephmorricone7207]

THE MOST IMPORTANT THING WHILE DOING THE BOX BREATHING IS: To focus on the count, like really force ur brain to focus on the numbers even if it is losing the focus, secondly the calming sensation kicks in after like 1-2 mins of completing this exercise so be patient

[@thatonegamer1307]

I suffer with panic attacks and I feel like I’m going to suffocate and die. This helped a lot. Thank you.

[@pramitadeb6681]

This happens with me too.. But box breathing helps me a lot

[@noumanarshad7368]

Hey, ive started getting them too. Can you tell that i wont die from suffocating? And pls tell me that when it lasts long do you feel pain in your chest by breathing too hard?

[@maybelater6282]

@@noumanarshad7368 you won’t die. I get panic attacks a ton and I know how uncomfortable it can be, but I promise, it can’t and won’t kill you. Breathe. You will make it through.

[@adityadeshwal8284]

@@maybelater6282thanks ❤❤

[@arqustik9153]

Year, it takes time, but the results are amazing. I'm finally happy with my life and where I'm headed.

[@jazmincandelario654]

This comment gives me so much hope i could cry

[@vanjacalantropo]

@AR how often and for how long can this be done each day? Is it to much to do it for 1 hr?

[@Izabeleqka]

After a very intense anxiety attack I found this video and tried the technique. The pain/tightness in my stomach/chest is completely gone… I’ve had it all day. Very helpful, thank you

[@adityadeshwal8284]

Bro thanks for this comment. This makes me feel that I am not alone that experiences tightness and anxiety😢😢. May god bless you ❤❤❤

[@lucutes2936]

Np

[@brazilkasalon2793]

What is meant as pausa? No breathing or normal breathing until next deep breath? Thank u?

[@placidentcircles]

Tips To Heal Your Energy: - Expand your consciousness & awareness - Keep your environment clean - Go outside & connect with nature everyday - Listen to music that heals your soul - Think before you react with emotions - Isolate yourself from people holding you back - Eat more healthy greens - Meditate daily - Love yourself more - Eliminate clutter from your life

[@brucemyers9458]

I like that how you do it

[@damonliu3870]

Great stuff. Discipline

[@allouttv8854]

I have had anxiety for 12 years now and believe it or not I have a constant adrenaline through my body with brain fog all day until I can get the chance to finally get a peaceful sleep with the constant fear of waking up the next day because I know I am going to feel the same thing again and again. This video helps me somewhat when I can get the chance to force myself to try to calm down and it feels like peace finally came back to me and I can stop feeling like I’m dying for once. This has really kept me from achieving a lot of my goals. For one, I have always wanted to be an entertainer/actor, but can’t really do it because of the way I feel and breathe all day. So I work doing construction because working hard lifting stuff all day makes it seem like that’s why I breathe like that because I’m lifting heavy and going at a fast pace. It really hurts and I hope everyone that feels this way overcomes that wall that’s in your way and can brake free to be happy.

[@احمدحسنحسون-ض7ز]

I never thought that breathing would solve many mental and physical issues. Really impressed!

[@shark67856]

Thanks, this helped a lot. I’ve been really stressed and nervous lately.

[@TherapyToThePoint]

Yes, some breathing exercises are great to regulate our nervous system, this is one of them.

[@EcoWeavers]

me searching for who asked

[@lalalanding234]

Me too kind of

[@HThB]

@@EcoWeavers so unnecessary

[@EcoWeavers]

@@HThB ur mom falt tu

[@ambiencesoundmemo4834]

I know how painful it is to have anxiety. I used to have a hard time with it. I tried to meditate, breathing in and out, trying to calm my mind. and try to find something that keeps you from thinking about your worries especially listening to the sounds of the atmosphere It will help the brain focus on the sound. So I try to remember what kind of sound I like and which one helps me. Until I started making videos like this myself in hopes of helping others. Please open your mind and listen.

[@desalmarina]

so you focus your attention on the sounds you like or do you mean you use playlist based on those sounds..?

[@patricemccullough17]

Wow. I didn’t know how much I needed this until I did it and ended up crying out of nowhere. I took some time to get everything out. I didn’t need to speak any words. My tears spoke for me and I ended up feeling soooooooo much better afterward. ❤️

[@cooperjackson614]

This really works. Last week I was about to get into a very tense situation and felt myself starting to lose control of my emotions. I remembered this and executed the technique. It worked flawlessly, enabling me to gain control of the situation and ride it out successfully.

[@jonofdead]

Omg! I couldn't stop shaking and I was having panic attack. I looked this up and it helped me so much thank you!

[@animeweebo6647]

Glad u didn't go to gulag

[@SunnyDeals]

Meditation can help to reduce my stress. I give myself alone time (no music, quiet time) to meditate, relax, practice deep breathing, and a peaceful mind 5-10 mins every morning when I wake up. Stay Healthy! Best wishes!

[@RoReeski]

I generally don't comment on youtube but this definitely calmed down my slow crippling anxiety. Thank you.

[@bluvlrsy167]

thank you so much. I have horrible anxiety and doing small things can make me have horrible anxiety. I'm going to lunch with my grandparents and i'm flipping out over it. box breathing is helping me calm down a bit, thank you so much once again 💗💗💗

[@adityadeshwal8284]

Bless you

[@Opolonga]

I actually cant believe this helped me faster than I expected, i did it like 5 times and i alrrady feel a whole lot better, I was feeling pretty ancious annd nauseos at the beggining and now im way better, thanks a whole lot

[@daniellehuettner3627]

Just the sound of this voice helped to calm me down

[@odessawales]

That's bad.

[@CatsAreKindaCool]

Im about to have a surgery and im 11 currently so this helped alot. In fact at the time of writing this im in the waiting room of the hospital.

[@clairetj]

Currently doubled over with stomach pain. This helps tremendously.

[@gregariouslyme9492]

Lately, the news has been a source of extreme stress and anxiety for me. I am very thankful for you sharing this wonderful technique.

[@the_sound_of_zen]

This is very useful. Although I knew similar breathing techniques, I'd never heard of box breathing before. I can see that visualizing the box and the arrows along its sides makes it easier to count evenly and increases focus. 👌😌

[@achmadthariqulc81]

im doing my final assignment, suddenly feels like i need to calm my mind. This video helps me a lot, thank you

[@Sal.K--BC]

I have VERY extreme daily anxiety and none of the breathing techniques I tried in the past, including ones similar to this, ever really worked very well for me. But, I just discovered something that works MUCH better for me personally and I'm SO excited to share it. I breathe in and KEEP breathing in as much as I can, with small "gulps" of air until I can't breathe in any more (blowing myself up like a balloon). Then I hold my breath for as long as I can (at least 30 seconds, but I know many people might not be able to go that long at first). Then I breathe out and slowly take several large breaths in and out. Then repeat. While I'm holding my breath, I can feel myself and my brain "slowing down", and I think that's what's helping the most. By the way, I got the idea of blowing myself up like a balloon from a youtube video named "15 Minute Full Body Stress Reset: Self-Care Fascial Maneuvers" by Human Garage TV.

[@Skie3kid]

Thank you, I was having a panic attack, and this video helped thank you. I'm okay now ❤

[@Osiris3657]

It works. My anxiety was through the roof thinking about a work place issue, but I feel better after doing this exercise

[@hb-relaxing1601]

It was very helpful. I am one of those who suffers from constant anxiety and stress. It was my first time doing this and I immediately feel more attentive! I advise everyone to try)

[@jenniferlee9029]

Do u breath out through the nose or mouth

[@shanazeakhtar6971]

Wouldn’t wish it on anyone takes over life ur family think u gone mad u get shouted at the worse thing when ur oready feeling crap 😢

[@Noimnotokay-mn8lp]

I really need this right now since my mind can’t seem to get a break from stress causing me to lose sleep thanks for the vid

[@chaldeana]

I always seem to have rlly bad anxiety at night and during the day, then i cant sleep bc im rlly anxious, i tryed this and it rlly calmed me down, i actually got a full nights rest and feel good,Thank you sm

[@lindacooper1817]

Thanks for doing this video because i get really bad anxiety mainky because of school and the breathing box helps me a lit through my panic attacks

[@lazergaming5652]

I was sobbing from anxiety before watching this (due to the fact I have Lilapsophobia and it was supposed to be a mix of thunderstorms and 83-degree weather) but then I tried box breathing and it really helped!

[@lorennmetz3134]

Also I recommend checking out The Anxiety Guy recovery program to get to the root cause

[@bedwarslegoman5564]

This was very helpful. I am some who suffers from persistent anxiety and stress, despite taking psychiatric medication. This was my first time doing this and I instantly feel more mindful!

[@dutchess_dj]

For anyone struggling with anxiety, also look into progressive muscle relaxation! This helped me to unclench my muscles during panic attacks. :) Also, it might feel like you're dying during a panic attack, but as soon as you accept that it is happening and dare to look inside and focus on the different feelings, it passes quicker. Lots of love, a long-time anxiety-sufferer and psychology student.

[@Honeebread]

It works! Only for a minute, but if I do it and then distract myself after by watching a nice KZbinr or going outside it works for a long time!

[@_souldier]

2020 felt like it was 4 months. 2021 better go fast because i want my life back faster.

[@Emma-ex8gx]

What

[@ylr9719]

Thanks a lot, every time I’ve been scared or anxious, to calm myself down I would use this. Today I actually needed to use it so I decided why not leave a comment on here saying how thankful I am for this video. Thanks so so much.

[@sc7244]

This is the same technique the seals use to reduce stress

[@mitchattitude]

TikTok

[@jeverj7990]

@@mitchattitude no

[@ogmonstercock]

Navy Seals?

[@sc7244]

@@ogmonstercock 👍🏻

[@Mr.Meticulous123]

You are correct. There’s also tactical breathing.

[@doodledubzdubz6604]

As someone who has major anxiety this helped a lot thank you

[@dyno2337]

Thank you mam I'm feeling somehow better now I'm jee aspirant and I'm even in the top students of my coaching but from some days I'm facing too much anxiety issues but now I'm feeling better

[@BR-nb5hp]

This helped a lot just became a victim of blackmail and this is really helping me calm down

[@thehuzzle2014]

Thanks I was in a panic before my job interview and this helped a lot. It's the little things

[@cinder7127]

Thanks, I've been having anxiety, and I've been looking for something to help :) I think this will help me, and I can help others by teaching it to them.

[@LuminoHealth]

Great advice to show kids as well!

[@ajowka1]

I prescribe it my patients who have anxiety related problems and it works almost all the time.

[@kateashby3066]

This is crazy, I am going to start having my students do 3 minute breathing meditations before we start our art classes and I got this idea to draw a square on the board to demonstrate the meditation, and have them breath in, hold, exhale, hold- repeat, as if they were going around the box and here is this meditation literally doing exactly that 😅. I guess it’s meant to be!

[@cakequel]

this helped a lot! this night I really had a bad headache and some say it's caused by stress or anxiety 🙁 this breathing helped me loosen up the bad headache and made me more calm !

[@alexjonjon395]

did this for like 5 min and it really helped. i gonna do this from on.

[@lifebalance6874]

Oh lord, i needed this now. Thank you for a simple technique

[@love_mandyxo]

My Dr. recommended me this to help manage my anxiety disorder. Thank you for this simple technique, I’ll be sure to use it often❤️

[@gunbeee8327]

Thank you, i recently finished an assignment last minute and it was an extremely stressful experience and I was still shook from it after finishing it, This helped me calm down and get some sleep.

[@Funnygenderman]

I fidget a lot and crave motion with anxiety attacks and panic attacks, and this may help others who do as well. I use one or both hands to physically draw out the box in the air as I breathe. Can be just fingers moving if in public, to hands, forearms, to whole arms. I find it helps release some tension through the motion I crave and makes it very easy to follow the pattern!

[@odessawales]

Good

[@odessawales]

Lol L

[@theresa510mountain]

Great idea with the movement!

[@relaxyourmindwithnature]

I've tried this before. It 100% works! I use it all the time 💯

[@kierantopping3808]

I've found this helpful because it's possible to do it with my eyes open, as there is normally something boxed shaped around I can focus my eyes on!

[@savannahjackson7978]

This was very helpful my anxiety been really bad lately especially with everything that's been happening thank you.

[@hyuklyy]

this technique always helps me everytime I get anxious abt anything

[@SevenOf_9]

This was extremely helpful. I don't normally take breathing techniques, seriously. I am glad I tried this. My heart rate went down and I didn't feel so closed in on by the end. Thank you!

[@JamMcDog]

Thank you for not putting ads on this

[@unknownboo8738]

Doing this before my driving test tomorrow.

[@williammorris7895]

Anything at this stage. I've dealt with anxiety all my life but it's absolutely crippling me in the last month. Thanks for the video.

[@IanGrahn]

I was feeling good this summer then one thing triggered this whole spiraling I’ve been doing for the past few days. Stress and anxiety about going back to college even though I know I’ll love it. I had a rough first fall semester last year and am subconsciously fearing it’ll be the same, but it won’t.

[@michelleduplooymalherbe2837]

THANK YOU THIS IS VERY HELFUL AND SHOULD BE PART OF YOUR DAILY ROUTINE - I KNOW I AM GOING TO USE IT🙏😇

[@kbun.]

I can't hold my breath this long without panicking. Did it take anyone else a while to build up to this?

[@kio364]

yeah.

[@amberbobk8390]

Yes

[@AbhishekSingh-cc3vi]

Mee too don't take awkward pauses

[@jennagrodecki5645]

Literally came here to say this and that thinking about it made my anxiety worse

[@decentlybored2179]

yeah fr it feels forced and by the time i go for air im almost gasping. I've switched from this method to the equal breathing method

[@inzoria7727]

This box thing interestingly works. I was about to lose interest until I started and kept focus by going up and down the box. It also surprisingly helped with my bad mood. This is a secret treasure thanks!!

[@LaurensLifestyle03]

this is super helpful ive been feeling stressed and numb this helped

[@AstKpop]

Omg it works!! Just minutes ago I'm feeling so stressed, and after doing this. It calms me, and i feel a lot better now. Thank you!!

[@FrenchFry513]

I’m feeling a little bit better my anxiety was kind of like if I think about it I feel like I’m gonna get sick and every time I don’t think about it my stomach doesn’t hurt, but this helped me a little bit better thanks I’ve been struggling about this thing for about a month and I really hope it goes away by at least April or May so I really hope it goes away if I don’t think about it and every time if I use it every day and eat healthier and listen to music and stuff It can go away anxiety does go away when you don’t think about that thing that making you struggle and I am happy that this kind of made me better. Thank you.

[@DordYT]

My anxiety Is causing me very high blood pressure. This doesn't help me much but it does help and I'm thankful for that.

[@cicireed6782]

i get really mad at my sister all the time and this really helps when i get mad at her. i also do tend to cry when i’m mad so this really helps tysm!!

[@lovelybearr2687]

I WAS ABPUT TO HAVE A MENTAL BREAKDOWN BUT THIS HELPED SOOO MUCH

[@its_dozy]

Am i the only who feels just fine the whole day but the night before school i feel stressed and i cant sleep and then i am tired and when im tired i dont have good grades and its like a loop but it escalates yknow

[@benodonnell4917]

Thank I was struggling sleep due to questions like “what happens when we die” and stuff like that this is good to help my mind shut up and make me calm down

[@pekolucky]

This is a terrific technique! Control your breathing and you control your anxiety. Progressive relaxation techniques are also very helpful.

[@holistiqelement]

Getting to normal breathing is a must 👍

[@rinyeongi6322]

This is so simple yet so effective

[@faithyrobinson7435]

i was really stressed out and this helped sm

[@DrPatrickKingsep]

The box breathing technique is very effective - so simple to learn and practice several times a day. Thankyou for this video

[@SomosLaNuevaEra]

LOVE & MEDITATION ❤️

[@user-pb9sm1ft5c]

i have anxiety because of school daily my therapist said i have social anxiety it’s hard i cry a lot and i don’t go to school because of my anxiety and im not lazy its just because i feel so bad when i go and its so hard even tho i love to learn but in school i feel afraid from people and sometimes i feel sad when i dont get a perfect grade and my overthinking make every thing worst i feel bad because mean people around me , i end up not talking at all i cant explain everything but i know it’s hard if anyone saw my comment out there you’re not alone i struggle every day with anxiety i hope everything will be ok to me and to anyone who watching this vid🫶🏼🫶🏼🫶🏼🫶🏼

[@CSXmusic]

This actually works so much Ty for making this video! I watched this for 4 times and did it for like 1000000000000 times and actually got all A’s in my final’s tyyyy

[@andreabrown4538]

This video is so relaxing, thank you, thank you for making this video, I love this video!

[@litwitjace7887]

This definitely worked for me. Thanks 😊

[@sonjarathke1278]

I kind feel when your doing box breathing you are consintrating on this and you have no time to think of mind chatter. It a kind of meditation. It is nice to see that many people who try this have great healing from panic attacks.

[@hiochiv]

Thank you so much I was having such a hard time even the first time I felt a bit better I felt like I was going to have a panic attack I’m really happy I saw this

[@anthonyyjpv5844]

used this technique out on the go yesterday and it really helps

[@TopGun_-]

To you reading this right now-You are not alone in this. You are beautiful and strong. Everything will work out for your good. Don’t fight the anxiety. Instead, embrace it with everything you have. Embrace the moment as you become at peace with things. Let it work it’s way through naturally. There’s nothing wrong with you right now. This is completely normal. This too shall pass. Peaceful thoughts, tranquil feelings, restful mind. Be at peace. Heavy eyelids, sleepy head, weighted down. Breathe out...Now I want you to close your eyes and place your hands in front of you and lightly wiggle your fingers like you’re playing a piano. You are shedding this off as we speak. It’s dripping off your fingertips...Feel it melt off yourself. See, there it goes......we love you . At peace... at peace.... at peace... at peace....🙏🏻🌼🍀☀️✨🌼🍀🌼🍀🐣🌼🍀☀️✨🙏🏻

[@juliancth0529]

Omg thank you so much ! I was having a panick attack, searched for this video and what I saw ur comment ! Idk it calmed me down 😭😭😭

[@TopGun_-]

I’m very glad this has helped you. I hope your staying strong and praying through all this. You are awesome and will do great things with your experiences. Use your strength that you’ve gained from getting through those times to help others. It will bless you immensely!

[@Kpkb153]

Found this with keyword search, so grateful this was first thing to pop up.

[@SusanKaplan-v3i]

This definitely helped with being able to calm myself.

[@spookydascary1216]

Thanks this helped me in my moment of panic anxiety

[@Samk_k]

Almost once a week I have a mental breakdown about something in my life, today was especially bad, I cried for an hour then realized I can’t anymore so I found this thabks.

[@xxenmuforlifexx8299]

Thank you this was very helpful ive just been worried about my new cat and stuff and stressing about loads of things this helped so much thank you once again :)

[@denisemarieecija8484]

I have been stress for 5 days and I use this help me clam a bit thank you so much for help me with my stress. god bless you

[@BenitoCs]

This really helps calm me down before I play my basketball games and before a track race

[@briannarichard]

I have this intense fear of throwing up at school . I get this anxiety feeling and I always feel like I need to leave the classroom. It’s the anxiety feeling of embarrassing myself it’s so stupid

[@Spxxkylover]

The fact that I’m having anxiety and anxious, and I’m panicking right now, I don’t know what to do, my mom is working right now and I’m home alone, and had to skip school today cuz of my injured, thank you, this help me a lot. By having anxiety right now, my hands is shaking and I feel like my body is shaking as well, my heart is beating task and loud I’m panicking and crying right now and im having anxiety and feeling anxious. Thank you so much! This made me feel better, I feel relaxed and I stop panicking and crying now! :)