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