The fastest way to reduce stress (in seconds)
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- čas přidán 22. 05. 2024
- Are you breathing wrong? And can breathwork actually change your health and wellbeing? Here's the science.
Checking out our podcast episode on breathing: • Breathing: are you doi...
Written by: Mitchell Moffit
Edited by: Luka Šarlija
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Sources and Further Reading:
www.cell.com/cell-reports-med...
www.ncbi.nlm.nih.gov/pmc/arti...
bmcpsychiatry.biomedcentral.c...
med.stanford.edu/news/all-new...
www.ncbi.nlm.nih.gov/pmc/arti...
www.colorado.edu/today/2021/0...
As a Respiratory therapist, can confirm the information given here. People would be amazed how simple breathing can legitimately change so much in the body. Good work guys! 👍
hellooo, I have a question I cannot find the answer to
I have OCD and GAD so this may help for some context, but whenever I try to meditate or do breathing exercises I end up having anxiety attacks...
I dont know why, but I always end up hiperventilating and even worse than before
I want to be calm too :(
@@kassyyar97 sounds like you need to talk to a Dr. Breathing exercises alone aren't gonna help. GL
Can I ask how to breathe when working out? Do you do in through the nose out through the mouth or just go ham?
@jayden_2954 in through nose out through the mouth. Make your lips smaller like you're gonna whistle, but don't actually whistle when you exhale. It will stent your lungs open and allow more oxygen to be absorbed into the blood. More O2 for muscles to utilize = more strength obtained. If you can't get enough air in through your nose, it's fine to inhale through your mouth. Good luck with your gains!
Thanks for the exercise tip! Any idea about distending stomach vs chest when breathing? Myth or truth that it’s better for you?
I've always found the 4-7-8 breath to be really effective at calming down. That's a deep nasal inhale for 4 counts, hold for 7 counts, and exhale through the mouth for at least 8 counts. It's literally made massive, almost instant, shifts in my mood when I'm really stressed out and helped me calm down and focus on solving the problem that got me stressed to begin with.
You can learn the secret to not take the modern life seriously and stop feeling disconnected and blaming yourself: The Connections (2021) [short documentary] 🔥🙌
Better than andrew hubermans double inhale long exhale?
I don't think many people can hold their breath for that long. If it's causing u discomfort or problems then it defeats the whole purpose of breathing exercises. Try reducing the number of seconds u can hold to find the sweet spot. Or try this new technique. I did it for the first time and it's already making me feel very calm
I have just tried it the moment I saw your comment. I've just came home from work feeling like shit that has been chewed and spit out after a while. I literally was on the verge of a mental breakdown, stuck in my own anxiety, still fretting over work-related stuff. Did this for a couple of minutes and holy shit, *inlstant* release. I was so anxious I didn't even realise how tired I am. Thank you for writing this comment, it's the first time I've read about the 4-7-8, the 4-4-4-4 breathing didn't do shit for me. You have no idea how much you've helped me
@@gloriousbastard3319 I'm so glad it worked for you! It's amazing how powerful breathing can be. More people should be open to learning about different techniques and experimenting to see what works for them.
This needs to be talked more and more in today's day and age with so many people living in their head most of the time. Breathing helps to bring one's attention back to the body.
You can learn the secret to not take the modern life seriously and stop feeling disconnected and blaming yourself: The Connections (2021) [short documentary] 🔥🙌
A while ago I noticed that my dogs breathed in a specific way whenever they relaxed, so I started copying them whenever I relaxed and I found it just made the relaxation deeper. Today I learned that it's called cyclic sighing, thank you for doing a video on it, I really enjoyed learning the science behind a practice I had incorporated into my daily life. It's amazing how animals can do this instinctively and we have to study it 😂
I've done that all my life, it's not something I do on purpose it's just something I've naturally always done. It always helped me calm down and relax, though it always came at the consequence of others getting mad at me for it. I always got stuff like "What? is what I'm saying that boring?" or "If you've got something to say just say it.". It's naturally calming but man do people hate it when you do it.
@@-OffstarPeople really do hate it 😂. “Oh so it bothers you!?” Ugh. People.
You can learn the secret to not take the modern life seriously and stop feeling disconnected and blaming yourself: The Connections (2021) [short documentary] 🔥🙌
As a veteran with PTSD I have tried many breath work exercises. It's worked amazingly for me. Thanks for the new one.
Thank you for your service 🙏
Personally, what I find works better for me is taking in a large, deep inhale, hold it for around five seconds, and slowly let it allll out. It helps me so much with my sleep and calming my nerves ❤ if anyone sees this I hope it helps you as well
You can learn the secret to not take the modern life seriously and stop feeling disconnected and blaming yourself: The Connections (2021) [short documentary] 🔥🙌
I have schizophrenia and I used to be on a sleeping medication because my symptoms get worse at night. Even on that medication I would only get 4 hours of sleep and a few nights i still did not sleep at all. Once i started practicing fully breathing when I went to bed I fell asleep ALOT faster like basically instantly I'd fall asleep and for a longer period than with the medication, from 4 hours max to 8+ full hours. Ever since then I have been advocating for people to take a moment to breath I always say 'I know it sounds silly but I have had large benifits from breathing'
Take care man
Wow that's awesome, thank you for sharing
Thank you - I have suffered from severe panic disorder for years and this did help me right away
As someone who has a medical condition and had to go to physical therapy to relearn how to breath like this, I see this as an absolute win
You can learn the secret to not take the modern life seriously and stop feeling disconnected and blaming yourself: The Connections (2021) [short documentary] 🔥🙌
I've been struggling with anxiety recently, to the point where my heard randomly jerks as some kind of stress response. This video was actually really helpful as I haven't really tried looking for ways to stop the anxiety but I can see this really helping. Thank you 🙏
I love you both, you two have been the most stable part of my yt feed for the entire history
Thank you for this, on top of lifestyle changes I've been looking for other ways to lower my blood pressure and help my anxiety. Love you guys.
this need to be talked more and more in today's day and age with many people living in their head most of the time.
Agreed! Producing videos to promote this mindful style
Cyclic Sighing felt a lot like singing with proper breathing technique so... Maybe we all should just sing five minutes a day? 😂❤
It would probably make you a more cheerful person too, and increase your confidence. sounds like a win/win
Been a nose breather ever since someone said my breath stunk in elementary school ☺️
is that why You go by NosManJr.??
😂😂😂
😂😂😂
Man, that last exercise REALLY works! Just 2 minutes of it and I felt super relaxed.
Don't ever stop making these videos, you're awesome. Been watching for around a decade and you make it fun and easy to learn. My daughter, now 12 is also a huge fan, keep it up guys!
Really appreciate the work you do. If I am feeling overwhelmed I visualise breathing in light energy and exhaling black. It is something I personally found helpful for over 10 years when I get to excited. The work you guys do is so incredibly appreciated. Thank you!
You can learn the secret to not take the modern life seriously and stop feeling disconnected and blaming yourself: The Connections (2021) [short documentary] 🔥🙌
I actually do the long exhale thing when I'm in places that are stressful for me, like a busy department store. maybe people have heard it and thought I was breathing weird, but I feel like it really helps with feeling calmer and more relaxed instantly. It also sounds close enough to a sigh that it's not that strange in public, it's really a controlled sighing. I didn't know it was an actual breathing technique, but I might implement the daily five minutes now!
I’m glad there are educational channels thriving nowadays.
At choir practices we do the following exercise: breathe in through the nose, breathe out slowly through the mouth, wait until your body tells you it’s time to breathe in again, and repeat a couple of times.
We did a similar breathing exercise at a fitness club I attended years ago, with the exception that the instructor told us how long to hold our breath for.
Does anyone else get MORE anxious with breathing exercises? They calm me more if I’m already okay, but make it worse if I’m already stress over something
Usually if my mind is racing, meditation and breathing is enough to slow it down. Also u should be gentle with yourself. It's ok to get thoughts in the middle of the exercises. Just recognise it and bring your attention back to the breath. If u do it for enough days, it will make a difference. By enough days i mean at least 3 to 4 months. If u still don't see much difference it's better to go to a doctor or therapist.
@@manan-543Have you ever had the experience of doing an breathing exercise, and the very act of focusing on your fast breathing makes it hard to slow your breathing?
If not, you can’t really relate to what I’m saying enough to give advice
I'm a therapist and I've had plenty of clients that have told me they get more anxious from breathing exercises, luckily there are other tools you can use to help self regulate (seeking support, grounding techniques, cognitive difusion, and lots more).
There's a reason breath work was focused on most in the pregnancy group I joined years ago.
Knowing how to breathe while in labour actually helped a lot with pain management (and no, I didn't learn the hyperventilation breathing method I often see on tv)
Releasing this during my college finals week, good timing 😭🙏
i love that you guys covered this topic!
This sort of stuff is helpful to a lot of people. Thank you so much for this. I should keep this video saved for reference, as well.
I’ve been following Alan Dolan aka Breath Guru and doing his exercises this year. He focuses on a long inhale with a short exhale. He also includes affirmations, hand and feet drumming at different times in the breath work session too.
I’ve found it excellent and very calming.
James Nestor has a book on breathing too but I’ve yet to read it it.
Great video as always.
Thanks for sharing it! I have been feeling at a higher stress and anxious level recently and noticed that I hold my breath a lot more than before. Will definitely try mindful breathing and cyclic sighing!
When I was in school, we had a biology teacher, who went to Saint-Petersburg (Russia) for some courses and brought back a method of slow breathingout. She got her own classroom with computers and heartbeat-reading devices attached to them. We used to go there and do the exercises: you breath properly (fast inhale, very slow exhale), and the pictures on the screen of the PC would clear up. I really mastered it, was the best breather in the school. Later I found out that this is an essential part of yoga. Long story short, breathing techniques are really important and can help with stress and anxiety. I’ve been practicing it for almost 20 years, and people around me always wonder, why am I so calmed down. The breathing, that’s why. And beer, yeah, definitely beer
Was just having a panic attack, this helped tremendously, thank you.
Oh man, are you okay?
the long exhale breathing exercise was the main thing I learned that has helped me in my therapy sessions for my epilepsy induced anxiety, it's been really helpful to focus on my breathing during a panic attack cause then it stops that panic attack from turning into a full on seizure
Great video! The long exhalation technique I learned 35 years ago while swimming competitively. We used it to saturate the muscles and lungs with extra oxygen to do sprint races without breathing in between strokes. It is highly effective, and have used ever since when swimming. my suggestion to increase effectiveness is to breathe in through the mouth as much as one can and then exhale through the nose to slow as much as possible the process. It’s true that after a few minutes, if done correctly, the extra oxygen makes you dizzy but keep going a few moments more after that and the process will relax your muscles and increase physical capability.
This is so interesting!
I’m a Personal Trainer and Manual Therapist, working with Orthopaedic Medicine and Rehabilitation, (much like the Physiotherapists I work closely with), and I’ve always incorporated some level of consciousness in regards to breathing.
I think some of it stretches back to when I started practicing martial arts, where I had both a Yoga teacher and a Medical Doctor as instructors who both focused a lot on breathing, especially in regards to some of the longer more painful stretch exercises, but also on the difference between high-thoracic, and abdominal breathing patterns, and how the two affects the nervous system differently!
It’s nice to know there’s science backing this up, and it’s not solely based on personal experiences and tons of anecdotal "evidence"!
I have PTSD. Thank you for your research. 💝❤️
Exciting! I recently listened to the Science Vs. episode on this. And I'm so excited to see another source. I've taught cyclic breathing to my work colleagues, and my boss likes it so much that she allows us if we want to, to take a 5 minute breathing break midday at work. It really has been a big help. Though it would be nice to compare that to just a 5 minute break without the cyclic breathing.
What a magnanimous boss, a whole 5 min break?!?
Lol. We also get a lunch break, and really can have little breaks whenever we need them. This was meant to be a dedicated 5 minute break for this exercise. But I have worked for people who don't allow any breaks at all, so that's a thing
30 years ago, when I was in vary high high stress jobs,I found breathing was the key to coping. After that; I did very well. Even now, older than I like to admit, it’s the technique I go for.
Wish you have a great day! Hope the best things will come to you!
I really enjoy your channel and the videos you produce! Thank you so much, can’t wait to see more!! :)
I've also found that yawning on purpose a few times can help to relax your jaw
Thank you, exhaling through mouth doubles the calmness effect relative to exhaling through the nose only.
Thanks for the insight, its working wonders for me for a while now!❤
I’ve been using cyclical breath work without even knowing what it was called for a while now it reduces anxiety and stress very quickly and also gets rid of side stitches/cramps. it always eliminates my cramps after 4-6 breaths.
This is so cool!! I used to do this subconscienecly as a teen. Now I understand what it was doing for me!!
I did St John ambulance cadets and we were taught box breathing in my sessions to calm stressed/anxious patients, but also our selves. I don't know if it's the best, but I know focusing on breathing can help some people a bit when stressed/anxious and regulate emotions.
good to see this simple ways to feel better being shared. thank you ASAP!
Wish you have a great day! Hope the best things will come to you!
I learned some breathwork in high school when a migriane that was coming on caused me to freak out and nearly have a panic attack so that I could calm down. It worked and I started doing it and realized that I could use what was happening to relax the muscles in my head in such a way as to relieve myself of most headaches and lessen the effects of migraines. I can now relax those muscles at will the same way i can wiggle my ears so I never have to suffer headaches if I want to and it's great.
Already been using slow breathing exhale and sometimes also inhale to relax, calm down nerves or set up stretching. But I have not heard about the technique to inhale a little bit more at the end, thanks!!
This was really cool. You actually just helped me calm down from a little bit of anxiety I was feeling.
I already do therapy and exercise, but I feel adding breathwork to the mix would be very helpful.
You can learn the secret to not take the modern life seriously and stop feeling disconnected and blaming yourself: The Connections (2021) [short documentary] 🔥🙌
@@VeganSemihCyprus33is this a spam??
Loved this!! You guys did great research and great explanations of the science, as always :) Such helpful education and reminders!
Wish you have a great day! Hope the best things will come to you!
Wow... this is so relaxing. Thank you for the info!
i really needed that breathing exercise tonight, thank you :)
Super helpful! Thank you!! 💕
This is why I love asap science
personal thing ive found when exercising and trying to get your breath back is to focus more on pushing air out. i found i can recover a lot faster
Love the new hair colour! ❤
Such a good Video, Thanks a lot!
I could have used these breathing techniques when I was working retail at Christmas time! Talk about stress! Still, better late than never. I can still use them to manage stress now. 😊
Bro i searched for this video like crazy and finally found it. ♥️♥️♥️ going through some anxiety issue
Love you guys so much, thanks for this wonderful and helpful video!
Wish you have a great day! Hope the best things will come to you!
I was peaking at stress a minute ago when i took to much ADHD meds and i could not find my banking device to pay for food when the stores we're closed i stumbled upon this video and was already focusing on breathing. But the "proven technique" actually worked to get me completely calm
My takeaway.... the insult "mouth breather" is accurate. 😂
Also, for migraines and nausea, box breathing actually, and surprisingly helps a ton. Not as well as Ubrelvy though. My solution/ goal is still to just move to Finland. The US should stand for "unbridled stress"
Unbridled capitalism and Corruption = unbridled stress 😮💨
Handsome bro ...with attractive face, expressions MashaAllah
Thanks for sharing.
Great summary Thank you!
Wish you have a great day! Hope the best things will come to you!
I love everything you guys do ❤️
Wish you have a great day! Hope the best things will come to you!
Cyclic breathing calms me down so quickly
I think that even if any individual doesn’t get a significant benefit from this, it could definitely still be mentally beneficial to clear your mind and focus on something simple for a brief moment
Wish you have a great day! Hope the best things will come to you!
I want to say thank you because your videos are so easy to understand, I really like the way that you explain and talk (I'm still learning english then this kind of content is amazing for practice listening)
Wish you have a great day! Hope the best things will come to you!
I recommend Wim Hoff's guided course!
I agree that the best way to release tension is thru breathing mindful!
Great video!
Thanks for the information✌️👍
Thanks!
Thank you
I needed this thanks
yeah - when i learned pranayama techniques i feel like my brain became way healthier. like i could finally think clearly
Damn I wish this came out earlier before my finals but hey I'll use it for next semester😂
I have known this for the last two years 😊 It always works
This is so interesting and fun! I love breathplay!
My Therapist put me onto a similar cyclical breathing technique to help with my anxiety back in 2020. Works great most of the time. This cyclic sighing technique is a bit easier and doesn't require counting, so that's definitely a plus.
Really good video ❤🥰, thanks sm 🌟✨
Years ago, I slipped on ice and broke a leg. I sat in the ER for six hours waiting to see someone who could deal with my injury. Needless to say, I was in pain and scared because I didn't know what to expect. I had read about alternate nostril breathing so started doing that, probably incorrectly but it had the desired effect, less pain and I was calmer.
Wish you have a great day! Hope the best things will come to you!
I *just* started practicing breathwork last week... The timing if this video coming out is wild! 🤯
I don't know who you are, but I wish you have a great day and all the best to you
Totally agree that sighing helps let out so much and so relaxing
I hope this video is useful for you czcams.com/video/Ylns-EK8nFE/video.html
Yes! Breathwork has honestly kinda saved my life (or at least my quality of life...) I use box breathing to curb anxiety and panic attacks, as well as physical pain from all sorts of other things. Woohoo, breathing!!
Maybe you could do a video about mindfulness and which strategies work best ir at all. Thank you already!!:)
That's all very interesting, some of it i knew but most i didn't. As someone who recently took up clarinet, when playing a woodwind instrument you have to take big breaths, then breathe out slowly for a long out breath. It does lower your B.P. As someone with high B.P. i often use deep breathing to bring my B.P down, but it only works while doing the breathing, and sometimes it doesn't work much, i don't know why? I'm interested in the machine you mentioned? I wonder if there is any research on woodwind players and B.P.? Do they have lower B.P. then average? Thanks👍
Wind band musicians I know are some of the happiest people ever. We should incentivize more band music programs with young kids.
Can confirm, the breathwork techniques I've learned from Isha Foundation (Inner Engineering) have changed my life
My doctor recommended breathing exercises to me a little ways back. I found it's a great way to feel out of breath and have 15 minutes pass without anything productive done. Oh well glad it helps those who it helps.
Thank you so much for cyclic sighing
good reminder to breathe
Can you do a video about the Wim Hof Method?
i needed this video, thank u...
Wish you have a great day! Hope the best things will come to you!
As a Health Sci and biology grad, I COMMEND YOU! This video is AWESOME! Ive been utilizing various techniques in life to improve mind and body, and this makes perfect sense. As one of the best in my class at making connections and experience reading hundreds of peer reviewed Health Sci papers, i would definitively recommend this video as FACT! Just starting a CZcams channel here in Brant County ON. Hit me up if you need a Forrest, a big fire, a Yacht, Jetskis or anything, let me know, id love to talk or help you in any way!
Thank you!
Thanks
Good one
So, what the ancient Indians knew is being rediscovered and now has the support of science. Pranayama, a part of Yoga focusses on breathing especially in the ratio of 1:2:4 with regards to inhaling, holding the breath and exhaling respectively. That is also what some Chinese breathing exercises promote, with longer exhale and sharp short inhale. This knowledge has been there in Eastern cultures since ancient times.
I learned to breathe from the respirator. One beat in, five beats out. I did it from the time I was a teen. I realized it worked well for me.
I love u Mitch and Gregg