Relieve Stress & Anxiety with Simple Breathing Techniques

In this practice

Key teachings

• Breath control for emotional regulation
• Mind-body connection through breath
• Using breath to calm the nervous system

Ideal for

• Individuals experiencing stress or anxiety
• Beginners to breathwork
• Anyone seeking relaxation techniques

Lesson

Instructions

I start off with Square breathing. It’s so good at helping to relieve stress and anxiety that it’s sometimes used in the military to help calm nerves before stressful situations.

It’s performed just how it sounds--using your breath to make a square. Use imagery as well and imagine making a square or following something with a square pattern with your breath. Each position is 4 seconds. Breathe in for 4 seconds, hold your breath for 4 seconds, breathe out for 4 seconds, and hold your breath again for 4 seconds.

Pursed breathing is another breathing technique that can help relieve stress and anxiety, and it can also help make your lungs stronger. For this one, use diaphragmatic or belly breathing. Breathe in for 4 seconds, and then breathe out with pursed lips for 8 seconds.

Breathing Exercises for COPD, Asthma, Bronchitis & Emphysema:

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Dr. Jo is a licensed Physical Therapist and Doctor of Physical Therapy.

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Relieve Stress & Anxiety with Simple Breathing Techniques

Steps

• Square breathing (Box breathing)
• Pursed lip breathing
• Diaphragmatic breathing

Benefits

• Stress reduction
• Anxiety relief
• Improved lung strength
• Calms the nervous system
• Enhances focus and presence