One Incredible Breathing Exercise for Instant Relief of Pain & Stress

[@rogerkenyon6209]

Some years ago, I nearly died of pneumonia. I was given these exercises and found them very helpful. To the person who mentioned diaphragmatic breathing, the important area is to really expel the air with your diaphragm. I used to reach 12 second, but now at 83 only reach eight. Also useful if you wake up in the night !

[@ChittarupaYoga]

Breath work is awesome for so many things.

[@DerekBranigan]

I have IPF, is the box breathing exercise a good thing to do with my condition? Thanks

[@HT-Physio]

I'm sorry to hear about your nasty experience with pneumonia. I'm very pleased you found these exercises helpful - thank you for sharing . I'm wishing you all the very best!

[@blackhawk6695]

Thanks for saying it works if you wake up through the night because I occasionally wake up late at night & can't go back to sleep!

[@ClairePetersen-p6d]

Theses sounds great. Remember if you get panic attacks, you have too much air. Breath in paper bag or hold breath to balance oxygen in body❤

[@patemmert2672]

Back in the 70's a therapist taught me how to use "box breathing" to calm a student who had anxiety and asthma issues. I drew a box in the air and softly, slowly said, "Breathe in..2..3..4, gently hold 2..3..4.. breathe out 2..3..4.. gently hold 2..3..4... We did several repetitions. After awhile I said "Let in" instead of "breathe in" and "let go" instead of "breathe out." It always worked for him. I've used "box breathing" on others and myself ever since. And, we have practiced in in some of the yoga classes I've taken.

[@sfos4898]

I love this! Thank you !

[@HT-Physio]

Great phrase! So pleased to hear it worked so well for your student and for you!

[@emeraldheart0513]

Good day doc! I’m your silent follower. Been doing this breathing exercise for a year and I can testify that this helps me a lot and has improved my health. I used to do breathing exercise everyday when I wake up first thing before I jump out of my bed. I feel good the whole day.❤ GOD bless you doc and may you continue to help more people in the future! 😇

[@ritageorge2348]

What happened to five seconds 😄

[@HT-Physio]

Thank you for sharing your experience, I'm so pleased to hear you've found that these exercises set you up well for the whole day! I'm wishing you all the best ☺

[@johnoldie1]

Thank you Will. I am 89 ,have COPD, and am extremely fit, using a very similar method.As every one else -used to smoke heavily those years ago in the R.A.F. Helpful also at night for getting back to sleep. Jack in Japan.

[@tomfenn7149]

I've always been a very shallow breather, and as a result of this I've suffered much anxiety and pain throughout my life (I'm now 57). My daughter taught me this trick a few months ago and it works well, although I'd recommend 6 seconds, and try to use a metronome to count. Also take up playing a brass instrument (I've started playing a trombone!) as this helps build lung capacity.

[@HT-Physio]

Great tips!

[@idachau1080]

I badly suffer with panic attacks and I have done this exercise for quite some time and I manage 8 seconds hold. I have found that this works well for me. I have just been told that singing in your head or out loud also helps... I will try next time and see if it helps. Many thanks for your videos. 👍

[@HT-Physio]

I'm so pleased to hear this technique has worked for you. And thank you for sharing your other tip too, I'm sure it will prove helpful for others!

[@charlie14miller]

I have asthma, and I woke up sick this morning with Covid! Hoping this helps gets me through it! Thanks for all your tips and videos, they are appreciated!

[@HT-Physio]

I'm sorry to hear that you have Covid - I'm wishing you all the best in your recovery!

[@lynbackshall7530]

Thank you Will. I lost my wonderful twin sister and have had horrible anxiety for three decades. Why don't GPs know these methods to inform us? I had to get off the drugs they push for depression and anxiety. Thank you again, I follow everything you do and apply your methods for exercise as applicable to my abilities. You're the best. ❤

[@HT-Physio]

Hi there - I'm so sorry to hear about the passing of your twin sister, that must have been extremely difficult for you. I hope these techniques prove helpful for you, especially during challenging times and moments of notable anxiety. I'm wishing you all the very best :)

[@Cecilia-i5f]

My husband and I appreciate your over 50 exercises in breating stretching they work for us Thank you. God bless us all.

[@HT-Physio]

So pleased to hear this has been helpful for you and your husband!

[@OkieJammer2736]

This breathing technique is also perfect for starting meditation. Thank you! 😊

[@MHAdvocateUK]

This definitely works. I use it for stress relief but I don’t always think of using it when stressed. This video has made me aware that I need to use it more often regardless if I’m stressed. Thanks for posting Will. You’re a good man 👍

[@elizabethcrowley3321]

I’ve been doing a slightly different method, fill lungs for 6 seconds, hold for 6 seconds, breathe out very slowly for 12. I sometimes increase the hold to 8 or 10 and breathe out for 16 or 20. Very calming especially when flying or getting off to sleep. X

[@HT-Physio]

Great to hear you've found a routine that works for you!

[@TheLostRobin]

This is actually kinda smart because it has a longer exhale which can calm the body

[@davidjones8965]

A longer exhalation than inhalation activates the para sympathetic nervous system (rest and digest). I would add that inhalation through the nose and exhalation through the mouth is better for NO( nitric oxide) benefits.NO is a vasodilator…….

[@helenamcginty4920]

I learned this method in yoga classes at a public gym way back in the 1970s still use it to relax. Tho now only manage 10 seconds. Our teacher told us to bring an image to mind during relaxation and if we felt stress, eg before an exam or interview, bring the image to mind and we would relax. Ive tried it and confirm it works. 😊

[@ChittarupaYoga]

Awesome. I learned this in yoga a few years ago too.

[@HT-Physio]

Great tip - so pleased to hear it's worked well for you!

[@francesconradie6337]

I was taught this breathing in 1968 by Kurt Thomas at a choral workshop and have been teaching it to my choirs and at singing lessons since then. It also develops the ability to have proper breath control in singing.

[@joanwatkins3022]

I can do 4 seconds - I am going to work my way up to 6 seconds before I go to bed. Thank you Will for another helpful video. So glad I have internet!

[@kharmalade544]

That's a very good point you make about the internet. Back in the old days, it would have been hard to have found out more than a fraction of the useful advice contained in this series of videos.

[@HT-Physio]

Great to hear you'll be putting this to good use - I'm wishing you all the best!

[@Kiki-jx6by]

The hold after the exhale is everything

[@betsyarehart5441]

I agree, at least for quieting the “noisy mind.”

[@tomwilliams242]

4 second box breaths reduced my blood pressure from about average of 122 to average of 116. Discovered when GP requested seven days of blood pressure monitoring at 9am & 6pm.

[@ChittarupaYoga]

Wow, awesome testimony. Thanks for sharing.

[@HT-Physio]

That's fantastic, great work!

[@karynstouffer3562]

I was taught this method to help control anxiety and panic attacks. It works. Yes, you have to give it time to calm yourself down, but it does work. And the pain easement is a bonus!

[@HT-Physio]

Great to hear you've found this works for you!

[@minkademko2335]

I hadn't heard of this before, "box breathing", but I've done it. I think it's about awareness of our lung expansion, very important. Thanks for the video.

[@HT-Physio]

I'm pleased I was able to share more information about the process that you've already discovered for yourself!

[@OkieJammer2736]

I teach this at 6 seconds per breath/hold to my voice and acting students as a calming effect before performances. Works! Thanks so very much!

[@peteklein630]

This instantly reminded me of, 'Lilias, Yoga and You' ca. 1970, Zen, Buddhism, Asian martial arts, etc. It really does work and for many things.

[@carmenmichaelian8307]

If I am having a hard time falling asleep I do the box breathing and it helps. Thank you for sharing this exercise with others.

[@ChittarupaYoga]

I need to try it and see how it works for me.

[@HT-Physio]

Great to hear you've found it helpful!

[@kenw9438]

I've tried this before and found it helpful. But was really interesting was how much more relaxing it felt doing it while watching this video. The combination of your voice and watching the numbers count up seemed to make the whole experience more relaxing.

[@HT-Physio]

Sometimes it can be useful to have a guide to follow during the process, I'm pleased to hear you found this helpful!

[@DoreenGillman]

I started Pilates 18 years ago and now I teach it . Pilates breathing is lateral- 5 seconds in through the nose expanding into the ribcage and exhale 5 through the mouth . compressing the ribcage . I’m an asthmatic and when I first started I could barely make it to 3 expand ribcage. Now I could expand the ribcage to 7+ as the intercostal muscles have strengthened. So I would think that all my students should be able to incorporate the ‘ hold’ sequence with ease . I’ll try it with them next week as something they can do at home. Thanks ( btw: I’m 77 and my oldest student is 86 🙆‍♀️!!)

[@margaretkur8161]

When I was in my 20s I was taught how to breathe from my diaphragm rather than my chest. This breathing helps to relax me when done slowly. When anxious, we tend to breathe shallowly and too rapidly, so we're not getting enough oxygen. BTW I also have panic/anxiety so this is indeed helpful.

[@HT-Physio]

Great to hear you were taught this early on so that you've been able to implement it over the years!

[@akiddoo8113]

As a long time asthma patient I have been doing this for years. Enhance effect with 'pursive lips' which lowers CO2 level. Pain and stress reduced by refocusing your attention.

[@HT-Physio]

Great tip, thank you for sharing!

[@alexandercameron1977]

I have followed your great videos for a couple of years and was piqued by this breathing exercise on your channel as I already knew about it and have used the seven seconds with seven repetitions routine for a few years. So when I waken in the middle of the night , (73yrs M ) and want to fall asleep again quickly, I use the technique and can vouch for its benefits.

[@HT-Physio]

Great to hear you've been putting this to good use and that it's proven beneficial for you!

[@jenniebigley3521]

It really helped that you guided us! I’ve done it on my own but always felt panicky on the holdings. The stop watch timer helped also. Thank you.

[@kitimitsu10]

This is a great breathing exercise that I have been doing for a few years. Usually do it just before I go to bed as I find it helps me sleep more deeply and longer and it does relax me.

[@HT-Physio]

So pleased to hear you've found this helpful for your sleep!

[@monicamilia6262]

Will you have helped me so much Thank you you are so good ❤

[@bhupinderjitparmar9244]

Thanks Will for another educative video. Breathing exercises are really life changing. In yoga there are many variations of these. Box breathing of four is really common but it is really a great exercise. Best done outside in order to get fresh air. Here in Canada when it gets really cold ,I just open the window while doing these exercises. This helps you to relax and sleep better too. The longer you practice the better you get. Thanks again. Have a great weekend.

[@HT-Physio]

Great to hear you've been putting these to good use and that you don't let the cold stop you! Have a great week :)

[@joeg3950]

I teach this as part of my Zen (Soto) instruction. I'll throw it in as an introductory exercise. More often than not, people request boxed breathing before seated meditation (zazen). It is part of my daily routine.

[@HT-Physio]

Great to hear you're introducing people to this helpful technique!

[@BOOMNERD51]

Thanks, Will! I had learned about "box breathing," from James Nestor's book "Breathe" which I bought in paperback and also have in my Audible Books library. I'm most comfortable sticking to a 4 second inhale at this point in my conditioning progress. Love tools to tame anxiety!

[@HT-Physio]

Great to hear you're putting this technique to good use!

[@davidcraig4543]

I have the same book and try to use it during any training that requires exertion and a demand on our lungs.

[@annac6942]

Breathing exercises are under rated.. when I was taught by physio as part of my car accident rehab it was the best advice.... I do them every day a few times a day...

[@HT-Physio]

I'm sorry to hear about your car accident, but I'm pleased these breathing exercises were able to support your recovery!

[@annac6942]

@HT-Physio Thank you, Will. .. you are a gem. Your videos are such a great tool in educating me in understanding one's condition. I can't thank you enough.

[@vanikokiknadze9492]

Most difficult thing for me was managing to distribute breathing in/out evenly into 6 secs lol Practice will do the trick. Thank you, Doc, for you generosity. God bless you!

[@HT-Physio]

Practice makes perfect! Have a great week :)

[@ClaudetteMiss]

I actually felt this! Wonderful, Will

[@HT-Physio]

Great to hear it!

[@des8235]

Always so good. Thanks so much❤

[@HT-Physio]

You're most welcome!

[@aus9994]

Thank you for this information. It's really working with me. Love your channel ❤

[@HT-Physio]

Great to hear you've found it helpful!

[@mrsd685]

I'm game for personal improvement, always. So I thank you for suggesting this Box Method. I will give a go daily and check back with you. I must say, I do feel more relaxed after the 6 second method. Thanks so much, Will, for your hard work. I really enjoy your channel. 🎉

[@HT-Physio]

Great to hear you found this helpful, I hope you continue to reap the rewards as you put this into everyday practice. Thank you so much for your kind words, I'm so pleased you've enjoyed my channel. I'm wishing you all the best ☺

[@phyllisiannetta8108]

Thank you very much. I just subscribed and got this notification. I learned something new today.

[@HT-Physio]

Thank you for subscribing, I'm pleased I was able to share some new information :)

[@LorettaMachado]

I've always done the 7, 8, 7 for panic attacks or just bad anxiety. Physical exercise helps too. I enjoy your videos.

[@anngeorge5126]

Love your channel. Thank you for the breathing exercise and all that you do.

[@HT-Physio]

Very happy to help!

[@durchlaucht7050]

Love your videos!!! Always so helpful!

[@HT-Physio]

Thank you so much, so pleased to hear that!

[@chrisb7087]

I have trouble getting and falling back to sleep at night so will try this. Thanks!

[@HT-Physio]

I hope it proves helpful for you!

[@SusanHaydon-kp1jc]

Something different and new. So well demonstrated. I love it and it works. I feel so chilled. 🥱

[@kendylhoudyshell1399]

Amazing Will, practicing right now and it is so helpful. Feeling much calmer already ❤ Have a great weekend!!!

[@HT-Physio]

So great to hear you've been putting this to good use! I hope you have a great week 😃

[@mieczyslawapascoe7234]

Thank you. I will definitely give it a go.

[@HT-Physio]

I hope it proves beneficial!

[@andrewlawson3694]

Will try, update to follow ! Thanks Andrew

[@HT-Physio]

I hope it proves beneficial for you!

[@ladyrnt1]

Thank you so much for all you do to help us! 🤗🙏🏻

[@HT-Physio]

It's my pleasure to help!

[@Johanna-zd3ox]

Excellent! That's great. Thank you so much for all your videos.

[@HT-Physio]

It's my pleasure to help!

[@chrisalexander6245]

Really enjoyed this Will. Hope you do some other ones sometime. Great addition

[@HT-Physio]

Great to hear you enjoyed it!

[@ameliathirring6514]

This exercise has an excellent effect on me. Thank you very much!

[@HT-Physio]

You're most welcome, I'm so pleased to hear you found it helpful!

[@SandraBright-f4k]

Wow that's amazing. I need to definitely practice this exercise...thank you

[@HT-Physio]

You're most welcome!

[@jorgepedrofernandes]

Loved this video. Thank you Will

[@HT-Physio]

You're most welcome!

[@terrilowe4846]

I have been doing some of these exercises - neck, knees and found them to be very helpful

[@betsyarehart5441]

This morning at prayer I did a long big breath in, a long deep out and nothing for 4 secs or so. I was trying to quiet my mind. I found that the hold at the end of the breath was where my mind was quietest! Of course I will experiment with the box method as well. I’ve heard of this before, thanks for the reminder!

[@ginakapuscinski9698]

Thank you !

[@mohuarashid7365]

Thank you

[@susiewanng2285]

Thank you so much for this tip. Excellent exercise!

[@HT-Physio]

Very happy to help!

[@viv8117]

Thanks Will ❤️

[@wandarogers5769]

This was very helpful. I plan to do it daily.

[@HT-Physio]

Great to hear you'll be putting it to good use!

[@debonweb]

Wow ...it works! Thank you 😊

[@HT-Physio]

Great to hear it works for you!

[@susanproctor7512]

Just what I needed right now! Thanks

[@HT-Physio]

So pleased my video came at the right time for you!

[@philcoyle8746]

Have COPD, & wil be giving these breathing exercises a try 👍 use your other exercise videos which I've found to be great 👍 keep up the good work 👍

[@HT-Physio]

I hope they prove beneficial for you, I'm pleased to hear you've found my other exercises helpful! Wishing you all the best :)

[@yogikarl]

Will I am very impressed with your practical approach . I Am A 30-year Vipassana Yogi - you may want to understand the difference between : A : active influence / shaping of the breath and B : plain observation , without influencing the breath . breathing exercises of the Indian yogi's are a very challenging exercise , which can lead to a very narrow minded mindset . I want to warn about that . whereas the vipassana training is about developing the mind qualities and faculties . in the short run your active breath shaping is of course very efficient , but , there is a danger of veering off of the natural path and becoming a fanatic . I have seen it several times in India .

[@DRKEITH-yy6lc]

I do a lot of Pranayama but going to add this...thanks

[@eeg0415]

TY I will try to do this daily esp if I'm stressed/anxious.

[@johncharleswizeass]

Very effective. Shifts focus away from pain. So simple but so effective at calming the mind.

[@HT-Physio]

Absolutely!

[@clairevandenberg8204]

This is great!! I have Hasimoto’s disease. I’m sharing your website across my apps so that others who suffer might get relief from their pain. Thank You!!!

[@HT-Physio]

Thank you for sharing my video, I really hope my work proves helpful for you and for others who are experiencing the same thing. Have a great week!

[@CapeCodBelle]

My asthma has been acting up lately. The box breathing exercise is helping me breathe deeper!

[@marylynch951]

Thank you Will God bless you always ❤❤

[@HT-Physio]

Very happy to help!

[@Bluedogshelties]

Thanks a lot for this ❤️👌🏼

[@maureengoodchild9015]

Once again brilliant 👏

[@HT-Physio]

Thank you!

[@paull7175]

That was great, my stress levels came right down. Thanks will.

[@HT-Physio]

Great to hear it!

[@susanwilliams4953]

Thank you I have never heard of Box Breathing before.

[@ChittarupaYoga]

I always find this technique to be calming for me.

[@HT-Physio]

That's great to hear!

[@LaiBengLeong]

Wow! It works! I am 68. I had strange chest pain this morning, after doing 4 times of this, the pain is gone! Brilliant! Thanks Will! ❤

[@ChittarupaYoga]

Glad it worked for you. 👍

[@HT-Physio]

So pleased to hear it helped with your chest pain! I'm wishing you all the best 😃

[@lindafowler6068]

Like this. I’ve done the basic deep breathing but the box breathing is new for me. Especially the hood at the end. Thank you. Will’ s channel is well rounded and educational 💯💯

[@HT-Physio]

It's my pleasure to be able to share!

[@laurar9748]

Thanks Will!🌬️💨

[@HT-Physio]

You're welcome!

[@AnnemarieMytka]

My name is Ann , thanks, through a secondary life style, after two years, my muscles are so stiff painful, just started to walk, even started to walk my muscles are even more painful, How long does it take to get back into fitness again thank you Anna

[@marylockwood4400]

I have the same problem. Had numerous injections on my back and nerve block with no significant improvement. I would like to be active again. I've done this many times before. Will try again if it can bring me some relief. You are not alone.

[@mtnride4930]

Baby steps, light stretching, short walks even if just walking room to room. Stretch easy not to the point of pain. If you can get to a GOOD personal trainer. You will get there it's not a sprint in life. Best of luck.

[@marylockwood4400]

@@mtnride4930 thank you for the encouragement. I'm looking for personal trainers who are experienced in helping older citizens, and costing an arm and a leg. It's impossible here in CA.

[@lakshmanrao7479]

very nice sir👏👏👌

[@HT-Physio]

Thank you!

[@cypeman8037]

I’m a big fan of breathing. 😂 I kid you not, I was taught to breath many many years ago when I visited a psychologist for work related stress headaches, slow deep and steady while he monitored my carbon dioxide levels. Very interesting because as you concentrate on the procedure you become more calm.

[@HT-Physio]

Absolutely - it's a very beneficial practice, I'm glad your psychologist was able to share these techniques with you!

[@Unnupama]

God bless you ❤

[@HT-Physio]

Thank you!

[@monachahar1518]

I am sixty now and I remember my grandfather practising this and telling us to breathe like this. It was way before the word 'yoga' was even known in the English language.

[@anitadavidson1266]

Thank you so much. I found this very helpful during a particularly challenging time with my physical and mental health. I just signed up for your weekly email, thank you for providing such a guide. I keep wondering if your book would be particularly helpful or not. I am 57, so I fit neatly there, but from the age of 10, I have struggled with spinal, muscular, and Neurological issues results in my relying on an electric wheelchair almost full time indoors, and always outdoors. I do have a fantastic physio currently visiting me weekly at home and together we are trying to kickstart various stubborn parts of my body. I have always kept moving, but recently that has become so much harder. Hence the decline in my mental health. I live alone, and despite coping, it is far from ideal. Oh dear, apologies for my Scottish whingeing. It’s not a good look…🤷‍♀️😳

[@sevvyballisteros]

I read about this in relation to calming yourself during golf and I’m definitely going to try it

[@HT-Physio]

I hope it proves helpful for your golf performance!

[@cherieblizzard9585]

My box has always been a 3 length sided trapezoid- holding longer than inhaling, exhaling like inhaling, & then holding longest of all. Itza yoga thing. Thanks for reminding me of itz importance.

[@jeanetteberesford5028]

Thanks Will I am in lots of S I pain will try these

[@HT-Physio]

I'm sorry to hear about the pain you're in, I hope these prove beneficial for you!

[@raquellopez112]

❤❤❤❤thank you.

[@mazenkilani]

Simple and effective, my kind of exercise :)

[@PeggiMendricks]

I’ve been doing this type of breathing exercise for some years now when I get in bed at night. But I have a 4 sec inhale, 7 sec hold and 8 sec pursed-lipped exhale. It helps me to fall asleep more quickly most times. I believe it also helps with keeping my lungs strong and efficient. You mentioned keeping each side of the box the same duration. Is there a specific benefit to that⁉️

[@grs2331]

You are amazing 👍😊

[@toddbrissenden2223]

Great show

[@HT-Physio]

Thank you!

[@susanboden1564]

Will try this 👍

[@HT-Physio]

Great to hear it!

[@johnedwards2411]

Hi will do them if I wake up in the middle of the night and I find it helps me to get back to sleep

[@HT-Physio]

Great to hear you've found it helpful!

[@AnjaMiikkulainen-h5c]

Thank you very much for breaht exercise very good for calm down. ❤😊

[@HT-Physio]

Absolutely!

[@lynnpep6962]

I ordered your book, it will arrive today 🎉

[@HT-Physio]

Thank you so much for ordering my book, I hope you find it packed full of helpful and interesting information! Have a great week :)

[@Anon.5216]

Thank u so much. I have terrible stress bcse of fear.

[@HT-Physio]

I'm sorry to hear about your stress, I hope this technique can help to relieve some for you!

[@margo3073]

Thank you !!!!

[@HT-Physio]

You're welcome!

[@fingerprint5511]

You may be interested in the story of Ajahn Lee who was deep in the forest in Thailand and experienced a heart attack. The only plants available were bad for the heart. 3 months later he walked out of the forest.