Relieve Stress & Anxiety with Simple Breathing Techniques

Breathing exercises can be a great way to help relieve stress and anxiety. This video focuses on two relaxing breathing techniques: Square breathing (aka box breathing, 4×4 breathing, 4-part breath, etc.) and Pursed breathing. More breathing exercises:

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.

Related Videos:

Breathing Exercises for Relaxation or COPD:

Breathing Exercises for COPD, Asthma, Bronchitis & Emphysema:


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

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Relieve Stress & Anxiety with Simple Breathing Techniques

DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Ask Doctor Jo, LLC, its officers, employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.


  1. I'm so thankful to you because I've been so anxious 😰 before I use your techniques and now I'm filling so much better. Thank you so much 🥰

  2. When I feel anxious I can't sleep for day or two. I feel like suffocating and that makes me angry aswell. It makes me feel like I'm exhausted and can't do anything expect being anxious like I'm being eaten from inside and I can't anything to get rid of this feeling. But breathing exercises always helped me forget about anxiety and feel confident and reassured that Its just a temporary phase that will pass away. In the end it's only you that matter. It's alright to move away from the people who are the reason behind your stress and anxiety

  3. Ive been watchung this everyday for practice, i get angry and stressed all the time and this has been helping me, thank you.

  4. Hi Dr Jo
    I just did your breathing exercises and I hope they help me. For the last few weeks I have either hiking in a deep breath and sighing every 10 minutes or yawning. Is this from stress? These symptoms come and go and I can’t make it stop.
    Let me know what you think.

  5. Thank you I’ve had very bad anxiety bc my stomach pain is horrible and I was scared something would happen

  6. Thank you miss for this technique. Would be amazing if you could make a 5 min version. It seems easy but its hard to relax and not think without your guidance. Also i think i realized my breath will get a bad rythm when i dont exhale completely i believe.

  7. Thank you I've actually never done box breathing properly before like you explained it, lovely comments section too!!

  8. I suffer from generalised anxiety disorder and social anxiety my mind is always racing this video has really helped me my mind feels lighter and my body less tense thank you

  9. I'm having a really bad series of anxiety and sleeping paralysis after recovering from covid-19 because of death bodies being shown in news 😓

  10. I have bad anxiety and thanks a lot to the first breathing step in this video it kind of help me because I do still have it some times after I do it cause somethings it work and sometimes don’t but thanks for making this vid I bet it is help a hole lot of people

  11. I have anxiety when I get bloated stomach (I have IBS)and than I can't breath and that makes me panic ,deep abdominal breathing helps tremendously ,I swear

  12. Ho. I just subscribed. I do see a psychiatrist for my anxiety and depression, but I like to augment my tools online.

  13. I'll have these random moments where I feel somewhat off for no reason so I check my heart rate and suddenly my heart rate picks up and I feel my breathing quicken. A feeling of dread/panic blooms in my chest which sometimes makes me feel dizzy or stuck inside my head. It's like I can only focus on the dread making it hard to focus on anything or anyone actually around me. On worse occasions I start trembling and feel nauseous. As a hypochondriac I used to think that I have something physically wrong with me, and I still sometimes think that, but more recently I've started to figure that it's probably just anxiety attacks. I'm 14 years old and I'm kinda conflicted on whether or not I should ask my parents to get me properly diagnosed with anxiety so I can get help before it progresses. Thoughts? "^^

  14. I was wondering since last few years if I am having ADHD or something cognitive disorder because I couldn't pay attention to study even things I really enjoyed before, I was sociai awkward, felt irritated almost all the time.
    But I believe it was nothing more than the side effect of shallow breathing that started affecting me few years back caused by the stress I have been through my childhood.

    I have been working on meditation, exercises, anulom vilom, kapalbhati, not fapping, socializing, playing memory games and trainings. I did almost every possible thing exept medication, But everything seems to be bullshit untill I come to know about DEEP BREATHING 4 days ago which literally began changing my life from the point I started doing DEEP BREATHING.
    THANKS Ma'am for sharing such valuable information ♥️

  15. I have the worst axienty attacks my cat is the one who calms me down and i came to my grandmas house im going insane

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