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

Рет қаралды 2,459,862

Күн бұрын

In stressful times you can use the power of your breath to help calm feelings of stress or anxiety.
Box breathing is a simple relaxation technique that can help you ‘reset your breath’ and return it to its normal rhythm.
This video demonstrates box breathing and highlights its benefits.
In short, it involves:
- Imagining breathing around a box
- Inhaling as you visualize going up one side of the box, pausing and then exhaling as you picture going down the other side of the box.
In moments of stress and anxiety, box breathing is an easy way to slow down and help calm your body and mind.
Many thanks to Dr. Joanna Mansfield, psychiatrist at Sunnybrook’s Women’s Mood and Anxiety Clinic, and Cognitive Behavioural Therapy Clinic for her expertise and voicing this box breathing video.
Video produced by Brent Creelman and Jennifer Palisoc in Communications & Stakeholder Relations at Sunnybrook.
For more mental health resources, visit: sunnybrook.ca/Psychiatry
If you need help in an emergency, please call 911 or visit your local emergency department. If you feel like you're in a crisis or need somebody to talk to, please know that help is available.
Find a local crisis resource: sunnybrook.ca/GetHelp

Пікірлер: 833

@tommyfamee 10 ай бұрын

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 4 ай бұрын

Amen

@ashikurrahmanfahim 3 ай бұрын

Ameen

@pikubird 2 ай бұрын

Amen. Thank you

@adamcrlspr 2 ай бұрын

Whether

@jasminerobles9462 Ай бұрын

AMEN 🙏🏽

@iAqron 2 жыл бұрын

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 2 жыл бұрын

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 Жыл бұрын

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

@iAqron Жыл бұрын

@@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 Жыл бұрын

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 Жыл бұрын

@@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 3 жыл бұрын

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

@prabhatkatoch5329 3 жыл бұрын

Is it helpful?

@koujin4406 2 жыл бұрын

ME TOO

@koujin4406 2 жыл бұрын

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 2 жыл бұрын

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 2 жыл бұрын

@@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 3 жыл бұрын

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

@mitee6793 3 жыл бұрын

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

@Vomitory18 3 жыл бұрын

🤝

@Thedancinglemon 3 жыл бұрын

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

@johnnyboy2411 2 жыл бұрын

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

@akejjzjrjd 2 жыл бұрын

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

@johnnyboy2411 2 жыл бұрын

@@akejjzjrjd that's awesome man.

@darla4042 Жыл бұрын

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

@Em.jj0x Жыл бұрын

Thankyou ❤

@alephmorricone7207 Жыл бұрын

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

@placidentcircles 2 жыл бұрын

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 Жыл бұрын

I like that how you do it

@damonliu3870 Жыл бұрын

Great stuff. Discipline

@thatonegamer1307 2 жыл бұрын

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

@jovanlaralara9378 Жыл бұрын

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

@silhouettecovers Жыл бұрын

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

@ubayyd 2 ай бұрын

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?

@ambiencesoundmemo4834 2 жыл бұрын

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 Жыл бұрын

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

@Izabeleqka Жыл бұрын

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 10 ай бұрын

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

@lucutes2936 7 ай бұрын

@brazilkasalon2793 4 ай бұрын

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

@thatonegamer1307 2 жыл бұрын

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

@pramitadeb6681 2 жыл бұрын

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

@noumanarshad7368 Жыл бұрын

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 Жыл бұрын

@@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 10 ай бұрын

@@maybelater6282thanks ❤❤

@arqustik9153 3 жыл бұрын

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

@jazmincandelario654 2 жыл бұрын

This comment gives me so much hope i could cry

@vanjacalantropo Жыл бұрын

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

@CatsAreKindaCool 2 жыл бұрын

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.

@allouttv8854 Жыл бұрын

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.

@jonofdead Жыл бұрын

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 Жыл бұрын

Glad u didn't go to gulag

@shark67856 2 жыл бұрын

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

@TherapyToThePoint 2 жыл бұрын

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

@ahsushiuwu 2 жыл бұрын

me searching for who asked

@lalalanding234 2 жыл бұрын

Me too kind of

@HThB 2 жыл бұрын

@@ahsushiuwu so unnecessary

@ahsushiuwu 2 жыл бұрын

@@HThB ur mom falt tu

@user-rk9yv4tm7d Жыл бұрын

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

@patricemccullough17 Жыл бұрын

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. ❤️

@SunnyDeals 2 жыл бұрын

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!

@cooperjackson614 2 жыл бұрын

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.

@RoReeski 2 жыл бұрын

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

@unknownboo8738 2 жыл бұрын

Doing this before my driving test tomorrow.

@ajowka1 5 ай бұрын

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

@Opolonga 2 жыл бұрын

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

@clairetj Жыл бұрын

Currently doubled over with stomach pain. This helps tremendously.

@Sal.K--BC 3 ай бұрын

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.

@__GOD__000 3 жыл бұрын

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

@Emma-ex8gx 2 жыл бұрын

What

@sc7244 3 жыл бұрын

This is the same technique the seals use to reduce stress

@mitchattitude 3 жыл бұрын

TikTok

@jeverj7990 3 жыл бұрын

@@mitchattitude no

@ogmonstercock 3 жыл бұрын

Navy Seals?

@sc7244 3 жыл бұрын

@@ogmonstercock 👍🏻

@Mr.Meticulous123 3 жыл бұрын

You are correct. There’s also tactical breathing.

@bluvlrsy167 2 жыл бұрын

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 10 ай бұрын

Bless you

@LuminoHealth 3 жыл бұрын

Great advice to show kids as well!

@Br3adstick Жыл бұрын

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

@the_sound_of_zen 2 жыл бұрын

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. 👌😌

@gregariouslyme9492 2 жыл бұрын

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

@achmadthariqulc81 2 жыл бұрын

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

@alexjonjon395 Жыл бұрын

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

@BR-nb5hp Жыл бұрын

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

@doodledubzdubz6604 2 жыл бұрын

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

@rinyeongi6322 2 жыл бұрын

This is so simple yet so effective

@user-pb9sm1ft5c Жыл бұрын

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🫶🏼🫶🏼🫶🏼🫶🏼

@lifebalance6874 2 жыл бұрын

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

@chaldeanakhosha 7 ай бұрын

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

@dutchess_dj 4 ай бұрын

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.

@hyuklyy 2 жыл бұрын

this technique always helps me everytime I get anxious abt anything

@daniellehuettner3627 3 жыл бұрын

Just the sound of this voice helped to calm me down

@odessawales 2 жыл бұрын

That's bad.

@hiochiB 2 жыл бұрын

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

@meenaudeshi-shaw6320 Ай бұрын

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!

@savannahjackson7978 2 жыл бұрын

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

@JamMcDog 2 жыл бұрын

Thank you for not putting ads on this

@relaxyourmindwithnature Жыл бұрын

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

@madeleine2773 Жыл бұрын

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 !

@ylr9719 Жыл бұрын

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.

@xxqtorahhh 2 жыл бұрын

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

@bedwarslegoman5564 Жыл бұрын

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!

@CSXmusic 2 жыл бұрын

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

@Noimnotokay-mn8lp 2 жыл бұрын

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

@kateashby3066 11 ай бұрын

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!

@calmfinity 2 жыл бұрын

Getting to normal breathing is a must 👍

@gunbeee8327 Жыл бұрын

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.

@inzoria7727 Жыл бұрын

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!!

@litwitjace7887 2 жыл бұрын

This definitely worked for me. Thanks 😊

@love_mandyxo Жыл бұрын

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❤️

@Osiris3657 Жыл бұрын

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

@purelivingfamily Күн бұрын

This is awesome!

@thehuzzle2014 2 жыл бұрын

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

@anthonyyjpv5844 2 ай бұрын

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

@williammorris7895 Жыл бұрын

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.

@vidishakambli5910 2 жыл бұрын

you guys are doing an amazing job

@Spxxkylover 2 жыл бұрын

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! :)

@dyno2337 2 жыл бұрын

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

@AstKpop Жыл бұрын

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!!

@spookydascary1216 3 жыл бұрын

Thanks this helped me in my moment of panic anxiety

@chillout_vibes_music Жыл бұрын

I truly appreciate your contribution of these extraordinary videos

@cinder7127 2 жыл бұрын

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.

@lazergaming5652 Жыл бұрын

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 Жыл бұрын

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

@Kpkb153 10 ай бұрын

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

@benodonnell4917 Жыл бұрын

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

@raven0065 Жыл бұрын

it saves my life from time to time, thank you ❤️❤️❤️

@cicireed6782 2 жыл бұрын

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!!

@andreabrown4538 Жыл бұрын

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

@bftigdd 3 жыл бұрын

Amazing ..... it actually works

@kierantopping3808 2 жыл бұрын

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!

@hb-relaxing1601 2 жыл бұрын

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 6 ай бұрын

Do u breath out through the nose or mouth

@shanazeakhtar6971 2 ай бұрын

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 😢

@sadhippiehill 2 жыл бұрын

Thank you!! This really helped! ✨️

@SomosLaNuevaEra 2 жыл бұрын

LOVE & MEDITATION ❤️

@faithyrobinson7435 2 жыл бұрын

i was really stressed out and this helped sm

@FernandoPerez-dj1zg Жыл бұрын

This ALWAYS works for me

@jessarthur685 2 жыл бұрын

omg this actually works thank you so much omg

@scottthrower7637 3 жыл бұрын

Great and simple video

@jomortonbrown 7 ай бұрын

So helpful, thank you

@samanthapskelly Жыл бұрын

This video is very simple and informative at the same time. Sooo good!

@PracticalHealthNow 2 жыл бұрын

Thanks for your video! It's very useful and has tons of information!

@FrenchFry513 Жыл бұрын

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.