Advanced Box Breathing | Stop Panic Attacks | TAKE A DEEP BREATH | Breathing Exercises | Navy Seal
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- Опубліковано 30 січ 2025
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About This Video:
Box breathing can be thought of as the opposite of a panic attack. It can also be performed discreetly. What you need to do is sit upright, with your feet flat on the floor. After slowly exhaling, you slowly inhale through your nose to the count of four. Your lungs fill with air while you hold your breath for another slow count of four. Then you exhale through your mouth for four more beats, and finally, hold your breath one more time for four counts before repeating the process.
About This Channel:
Hey there! I'm Mike Maher, founder of TAKE A DEEP BREATH and your personal breath coach.
Did you know that 95% of us don't breathe properly? As a breath coach, I help you master your breath to:
Eliminate Stress
Boost Energy
Sharpen Focus and Concentration
For nearly a decade, I've explored the power of breathwork, combining ancient techniques with modern science. This isn't just another video course - I offer one-on-one live coaching sessions over Zoom, tailored to your needs.
By harnessing the power of your breath, you can unlock your full potential and transform every aspect of your life. Ready to feel amazing?
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Safety Information:
Do not practice this breathwork during pregnancy, or if you are epileptic. People with cardiovascular issues, or any other serious health conditions, should always consult a medical professional before starting breathwork. These breathing exercises are a guide only, you should always listen to your own body and not push yourself, if you feel unwell STOP. Never practice breathing exercises before or during diving, driving, swimming, taking a bath, or in any other circumstance where the loss of consciousness could result in bodily harm. Deep breathing may cause tingling sensations, a ringing in the ears, and/or light-headedness. These are normal responses and are no cause for alarm. If you faint, however, you have gone too far and should take it more slowly next time.
Disclaimer
The information provided in this video is provided for informational purposes only and is NOT to be used or relied on for any treatment purposes. All information provided by TAKE A DEEP BREATH is of a general nature, only for educational/entertainment purposes. No information is to be taken as medical or health advice. Follow this breathing exercise at your own risk. TAKE A DEEP BREATH or Mike Maher is not responsible for any losses, liabilities, injuries or damages resulting from any and all claims as a result of your reliance on the information contained in this video. There is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself. We use affiliate links which means if you buy something, we'll receive a commission, we appreciate the support you give us and we hope to keep adding value to you.
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This really and truly helps when I have a panic attack. I recommend this with a cold ice pack to the back of the neck. Just remember YOU ARE OKAY AND IT WILL PASS!! Much love from a fellow friend out here in the world! YOU got this : )
Love you man
Since I had covid last year my anxiety and panic attacks have gone really bad it’s been a year now I’m not working or going to gym it’s effecting my life . I’m giving this ago twice to three times daily I don’t care how many years it takes I’d be happy to keep doing this method
Thank you for this comment 💙
@@bodybuilder9118hope you are doing well and are getting relief from your panic attacks.
@@bodybuilder9118
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3am panic attack, listened to the one comment and did this with my legs up the wall. It’s all about coming to the acceptance that if the anxiety has come it’s already here, so fighting it only feeds it. Relax, life will work itself out if you give it the time and space and do practice like these.
Hi Kevin, so sorry to hear about the panic attack, you might also want to try this video and see if it helps: ua-cam.com/video/eLlR-9lEh_0/v-deo.html&ab_channel=HYPNOTHERAPYUNLEASHED
This really does help to prevent panic and anxiety attacks. Especially when performed daily. I do these breathing exercises in the AM and PM. It’s life changing! Thank you so very much!!!
Erin you are so welcome
Thank you for the comment you know in the heat of a panic attack you don’t believe shit but I trusted this comment and it just saved me
Thank you for this. I lost my son 4 years ago and I have frequent panic attacks. This video really helped me this morning.
I am so sorry for your loss.
Was doing the wim hof breathwork every morning for about a year and a half was really good for my anxiety but think it stressed me out a bit in some ways, doing this box breathing the past month still feel charged up after doing it but much calmer and less stressed through out the day, love it
@Joanna Valdez I will give it a try, thank you
You are corect, WHM increases your adrenaline and cortisol. Actually, it spikes them quite sharply, Wim himself told us as much. But just like exercise, it lowered average anxiety for the rest of the day. Wim also doing other form of meditation while breathing such as mindfulness or body scan meditation.
I do Wim when I have really high anxiety because trying to lower it while your body is on panic mode is harder than just letting it spike for a while the coming down after you finish WHM + exercise
@@yudistiraliem135 I love the wim hof breathwork when I've got the cold and needing some energy but it makes my social anxiety worse puts me on edge all day.
Will definitely try it the next time my anxiety is really high though thanks
I thought I was the only one experiencing that while doing the wim hof method. Thanks for telling that.
W H stressed me out too. I went to gentler ones.
This really helps in the moment for anxiety and doing it throughout the day helps prevent anxiety too. Regular breath work and mindfulness throughout the day is really helping my PTSD recovery. You can literally remove trauma from your nervous system by spending as much time as possible in calm and relaxed states. Recovery is possible
I really needed to hear that.thankyou.
This is the best channel with guided breathing. Perfect audio made for when you want to close your eyes and follow the sound. Most channels are not clear at all. And hard to follow listening. Hopefully in the future this one will be up till 30min. 1hour. Really appreciate this channel. Thanks for all you are doing!
Wow, thank you!
This was very helpful, thank you!
Edit: ONE OF THE BEST TOOL FOR ANXIETY! THANK YOUUUU
Helped me SO MUCH today.
My counselor recommended me this and it’s very calming. Remember to breathe with your stomach when doing this!
I did this breathing technique for the first time today. It felt so good and peaceful. Didn't look at the screen, just went along with the sound. I've got a big birch tree outside my window. Just kept staring at it as it's leaves were being blown by the wind. It was so soothing. Thank you!
That's beautiful, thank you for sharing
During the pause after inhaling you'll feel your heart slow down. I've had flashbacks in traffic where my heart probably gets to about 160. This has never failed.
I reccomend doing this with inverting your legs (legs up wall method) with a diffuser nearby with some lavender essential oil loaded up:)
Thanks for sharing! I'll give that a go!
I did the legs up the wall. How does that improve things?
Thanks🎉
Hi ..I chanced upon your video as I was looking for some.alternative therapy for anxiety related stress n palpitations..and your videos helped me a lot.Thank you so much..I have a long way to go..but I shall overcome by God's grace ..and with the help of your useful videos
Box breathing always helps me sleep better!
me too
for sleeping try making your exhales longer than your inhales
Cant tell how many times i have been here on this video, thank you very much!
absolutely stunning, this exercise helps to control high blood pressure much better than any meds Ive been taking for ages
This really helps me to forget about my ex friend or bff and I think this deserves a like 👍
Box breathing is a powerful, yet simple, relaxation technique that aims to return breathing to its normal rhythm. This breathing exercise may help to clear the mind, relax the body, and improve focus...just live this..the mind can heal..your lungs are your life thank you for the video🙏
Thanks JJ, always love reading your comments
Found the 5 second inhale through the noise difficult at first, as I'm used to 4 seconds. Diaphragm control was the key rhat made it work for me. Really appreciate your content.... 🍀☠️🍀
awesome exercise, the music and sound help a lot, thanks
My father who served in the Dutch special forces taught me this. It's a technique they use before dropping off on a mission to reduce stress, nervousness and to keep your mind clear.
Kct?
@@jaja-rh6nc Korps Mariniers
Who’s listening to this on 2/12/21 for panic attacks. Very helpful
i hope it would also helpful ua-cam.com/video/_HhYVU5jklI/v-deo.html
Namaste
Performing nadi shuddhi pranayama balances the masuline (Pingala,Right,Solar) and feminine energies (Ida,Left,Lunar) within an individual.
This leads to a feeling of peace,oneness and satisfaction.
We can chant Soham internally (So when inhaling and Ham when exhaling).
.The upanishads which are a part of Vedas declare that there is only One and to realize this Oneness of all life is the ultimate purpose of life.
Every moment we breath, nature reminds us of this truth as each incoming breath resonates to So meaning He and outgoing breath to Ham meaning I (The Sanskrit words are split as Sah and Aham and its conjuction is Soham)
Every time we breath , we can tune ourselves to this ultimate reality of Oneness by remembering Soham.
Thanks.
Thank you!
I would have been lost without your videos, especially box breathing variations and 1:2. Thank you!❤❤❤
Just wonderful. Thank you.
Matthew 11:28-30 KJV
Come unto me, all ye that labour and are heavy laden, and I will give you rest. Take my yoke upon you, and learn of me; for I am meek and lowly in heart: and ye shall find rest unto your souls. For my yoke is easy, and my burden is light.
I needed this breath work so much today I’m almost thinking of doing it one more time so you see I do write a lot of comments because I never get tired of saying thank you I will have two music videos coming out soon on Spotify and UA-cam I hope I can make a little cash so I can spread it around and some will definitely be coming your way♥️✨🌙🧡🧡🧡♥️⚡️🌟🌟🌟
Could you make an hour long version mate ?
Very effective in reducing anxiety and stress
One conscious breath in and out is a meditation.
Love this really help control.no matter .how u feel.
My heart rate is kinda far and this helped me thx
Great thank you...
You are welcome!
I really really appreciate all your works🥰🥰🥰🥰 they helps me a lot. Maybe a new vision with 6 seconds count and gentle sound is a new fresh content =)))) i just say..
Thank you for sharing this. This is very helpful indeed..
Another good one :)
Thank you for uploading
What is the difference in effect between this and the standard 4 sec box breathing technique?
Really enjoy box breathing, does it compliment buteyko/ oxygen advantage? Loving this channel btw, makes breathing exercises so accessible 👍
Hi Simon, yes compliment is a great work, it slows the breath, using the nose, and has holds so its a wonderful compliment
Thank you this is wonderful! The music is beautiful what is it called?!
My man!!
Nice. Thank you
Thank you too
Suy niệm,
nhìn nhận và tiếp nhận sự vật sự việc một cách chậm rãi, từ từ. Nghiền ngẫm những thứ đó chậm hơn, từ từ hơn sẽ nhận ra nhiều điều sâu xa, đẹp đẽ lắm
Hơn nữa còn đưa kiến thức đó vào đầu và nhớ lâu hơn nữa
Giống như cách đọc sách vậy, đọc chậm rãi, ko hiểu thì dừng lại tìm hiểu khi nào hiểu hết 100%
Giống như đọc sách vậy, túc tắc mỗi ngày một ít. Không vội vàng về số lượng, hãy tâp trung về chất lượng kiến thức thu nạp.
Học ít cũng được, chậm cũng được. Nhưng dành thời gian suy niệm vấn đề học nhiều hơn
Excellen ! Thank you
Dear take a breath team plz make a video of box breathing for 10 sec count with breathing sound this category is not available in ur channel only 4 sec and 5 sec is available . I hope u will make it thanks. ❤❤❤
nice
Nice
You know it’s good when you yawn before the ads even start
This might also alleviate the hiccups. I had hiccups today when starting the exercise and they are gone now, better than doing a headstand 😅
Breathing does indeed indeed help with hiccup relief.
Can anyone name the music soundtrack? I’d like to buy an audio file.
Can you use this method during workouts / jogs / sprints ? Or only in calm situations
give it a try, if you do long pauses and slow breathing during jogs and sprints, your getting into 'Oxygen Advantage' territory, essentially, slow breathing while the body is under stress like exercise will help you increase your tolerance to co2, and therefore your air hunger will decrease and that means your athletic performance will increase, i.e less breaths when running, less use of the lungs etc etc.
Hi, just curious when breathing out not completely out, only 5 sec and then hold for another 5, and then breathing in again, most of time I still feel that something left over, aren't we suppose to completely breath all the way out first before breathing in again?
All my new breathing exercises are on my new breath app, you can download and start for free by clicking here; thebreathsource.pxf.io/tadb
Breathwork is where discipline, health and recreational mind-altering meet?
Hey, thank you for the amazing video. Just one question: is it breathe out through the nose or mouth? Thanks!
Nose
Very good. Thank you
Our pleasure!
I have found a version of this exercise, on this channel, where the exhalation is thru the nose. That's the only difference. I believe that way we get more oxygen in the brain, but I am not sure if that;s true and what is the difference really. I does feel different though.
I think it is a mistake in the written description. It's thru the nose..
After running my heart rat dawn and saden heart beet very high
Is that anxiety sir
So that is why call ot the "box method "
If you do it drinking cofee the best moment to swallow it is during the hold time with empty lungs.
Interesting tip
Breathe through the mouth or nose?
Across nose, in and exhale also
How long this excercise be done?
i guess until you feel good enough
Do 50 breaths /15 min twice daily.
Sir kya box breathing se anxity aur palpitations ke prblm thk ho jati hai plzzzz rply?
Yes kafi had tab
@Nasser K kitne der tak kare iske practice jissse relief puri tarike se mil jaye
0:01
please open a lbry channel. Better than You Tube. Decentralised, no adds and crypto tips
I’m not use to and I’m our of breath 😐😃
The most pedantic breathing I've ever heard.
Thought it was out through the mouth wtf
Arghhh that f voice at the end scares the sh out of me every single time....