Workout methods

Grounding Exercise: Anxiety Skills #5

Grounding Exercise: Anxiety Skills #522 May. 2017
191 363

A simple grounding

A simple grounding exercise for managing anxiety and triggering the parasympathetic response. This simple activity can help you feel calm by giving you a practical way to use your 5 senses to remind your brain that you are actually safe.

Grounding skills are more effective than coping skills for anxiety because they provide a longer-lasting and more sustainable way to resolve anxiety, actually re-training your nervous system to be calm, instead of just avoiding thinking about anxiety.

These Grounding Exercises for Anxiety can be helpful for Panic Attacks, Anxiety Attacks, PTSD, and work well with both Children and Adults.

Looking for Affordable Online Counseling? My sponsor BetterHelp connects you to a licensed professional for $65/week. Try it now for 10% off https://betterhelp.com/therapyinanutshell

Learn more in one of my in-depth mental health courses: https://therapyinanutshell.teachable.com/p/home

Support my mission on Patreon: https://www.patreon.com/therapyinanutshell

Sign up for my newsletter: https://www.therapynutshell.com

Check out my favorite self-help books: https://kit.co/TherapyinaNutshell/best-self-help-books

Check out my Podcast: Therapy in a Nutshell: https://tinpodcast.podbean.com/

Therapy in a Nutshell, and the information provided by Emma McAdam, is solely intended for informational and entertainment purposes and is not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health.

If you are in crisis please contact the National Suicide Prevention Hotline at: https://suicidepreventionlifeline.org/ or 1-800-273-TALK (8255), or your local emergency services.

Copyright Therapy in a Nutshell, LLC


Music licensed from www.Bensound.com or Artlist.io

Images from Freepik.com (premium license), Pixabay, or Wikimedia commons

Comments (100)
Charli Haynes

I didn't calm down that much


this really helped me a lot...i went from being pissed off to crying to a calmness enveloping my body...

Sheri Robertson

How can I take your 2 hour course for free... PLEASE help!

J&Z Channel

Thank you this very helpful.


Thank you for this video! This really helped me understand grounding and techniques I can use to stay present and grounded.

Wonder Woman

I did this exercise and my palms started to sweat . Yes I do have hyperhidrosis but not when I'm relaxed and definitely not at night. This is odd. Need to deep dive and understand why.


This is just amazing you are amazing thanks so much

Doctor BoADl Doctor BoADl

My husband was flirting with another woman. until he vanished away, I was desperate to get him back, I wasted so much time and money trying to get my Husband back, I tried almost all possibilities to have him back and nothing worked. I became lonely. To make it short, I found a spell caster Dr Abumere I saw the good testimonies about his wonderful work and after reading the Testimonials, I decided I had to try and give it one last try and After the spells, a miracle happened, my husband came home. It was really awesome to see the man I love in my arms again, anyone who needs help or relationship Advice, should pls contact Dr Abumere via Whatsapp (+234 9021975055) or
(My husband was flirting with another woman. until he vanished away, I was desperate to get him back, I wasted so much time and money trying to get my Husband back, I tried almost all possibilities to have him back and nothing worked. I became lonely. To make it short, I found a spell caster Dr Abumere I saw the good testimonies about his wonderful work and after reading the Testimonials, I decided I had to try and give it one last try and After the spells, a miracle happened, my husband came home. It was really awesome to see the man I love in my arms again, anyone who needs help or relationship Advice, should pls contact Dr Abumere via Whatsapp (+234 9021975055) or
([email protected]) https://www.facebook.com/Ex-back-101670001847903/


I have depersonalization so grounding is a tough one for me and if I dont pay attention I'm on autopilot all day without experiencing anything i did. She's right though it gets easier with practice.


Every time you say, i hope it was helpful, at the end of your videos, i tell myself "it was helpful".
Thank you!!!

صهيب العدوان - 3dwani aggressive

Thank you really thank you much love

Karyl Debolt

You can use Unflexal instructions to learn about workouts guys.

blank page

my therapist wants me to try grounding but i still don't really get it... i tried to follow the instructions but doing this and being more "aware" of my surroundings or feelings(?) seems to make me more anxious...? what am i doing wrong?


how do these grounding exercises work when one's anxiety is largely interoceptive (internal feelings, not exernal circumstances are the driving contributor)?

Aiden Johns

Im saying this from experience! i really think you all have the grounding thing completly wrong! let me explain, Think of grounding as an electrical term! after all we are electrical beings, everything you see, touch, smell, and even think, is an electrical signal. next think about the different frequencies of the brain. what if i told you, and you can go and read about this, it's well documented, that the Earth has a frequency! 7.83Hz the same as Theta brain waves! coincedence, perhaps! but we were all born on this planet!... while the brain is in Theta it releases certain chemicals and boosts the immnune system. and also calms the mind!.. it is as simple as taking your shoes off and connecting with the Earth! Grounding! your electrical system, and calming the mind. it helps with inflamation and is used in the Tour De france to speed up recovery!,, and in my experience stops the shakes instantly! think about it, how good, do you feel when your at the beach?... there are more and more scientific studies being done on this, and with the amount of electro magnetic frequencies in the modern world is more important to understand this... it has been practiced in yoga for thousands of years! and it works, so rather than distracting your mind with other thoughts jsut take your shoes off! and electrically connect with the earth... i have learned this through experience! and anyone reading this should watch this film. to get a full understanding of what im saying. love peace and happiness to all. https://www.youtube.com/watch?v=44ddtR0XDVU

Felix Cabrera

Excellent video. Thank you.

Ellie Baldwin

I was on the brink of an anxiety attack and this video really helped me calm down and to ground my emotions and body. Thank you SO much for this video!!!!! Sending love to everyone!❤️


Very helpful, thankyou

Captain Crundle

Wow, thank you! I woke up with the daily anxiety I feel before work and came across your video in desperation. I watched the previous videos in this series, then did the exercise as you walked through it an immediately all my queasiness disappeared!!! The feeling of relief was so strong that I burst into tears! Thank you. Thank you so much for providing this resource. This is a huge turning point for me.

ريماز Noor

Thank you


You deserve to be viewed by many. Simple and practical methods. Thank you

Leanne Peoples

Thank you so much

Pat Roy

! /. X V"?Sven,, X. ." XX

Shamaila Amar

Thank you ,thankyou, thankyou, love u

Presque vu

If you are constantly in danger, like having a psycho boss who might at any moment fire you, this is not really very applicable. You may be physically safe at a given time, but never safe from a genuine threat, e.g. from being one pay cheque away from homelessness. A common problem is that one is simply not free to escape a threatening situation in which at any moment you could come under attack. Hence you are always on your guard and anxious.

Naveen Raj

Thank you for this. Very helpful for me.

Marissa M

thank you!

Gabriela ASMR

thank you

Chi Chi

Great ???✔️?


Thank you for these videos (anxiety sufferer). I can see they will be quite helpful in the long run with daily practice. God bless.


the sound is kind of weird?

Raluca Smadu

From someone who's always alert and aware of their environment this doesn't help. I do yoga and meditate daily..I also do craft art so I am always in touch with objects and aware. This technique is very simplistic..not really efficient for strong anxiety.

Martin Engelbrecht

Covid 19 has resulted in a bad night's rest every night


Wow I’m doing this and pausing-grounding-couch carpet tv remote- visual- candleholders speaker flowers in vase-sound fridge humm range- air conditioning- love this feeling! I am mellow right now -what just happened to my overactive spazzing cortex? Gotta love this girl!

Elsa Kennedy

no way!!!! I just stumbled upon this video...whaaat....

Bailey Corneal

What happens if you are in an environment where something triggers you?

Sara RJ

wonderful wonderful videos! thank you!

Anna Steig

Great video! You are really good at breaking things down! I found this very helpful. You should write a book.

Meme Clips Excusive

This worked like magic!

Stephan Kromin

Please do a video on depersonalization/derealization

Justin Pettit

I honestly don't get how stuff like this helps anxiety.

unknown -

Can you help me please? I lost very contact with reality around me. Thats scares me. Helps this grounding technique to say to my body 'its safe'? How long do i have to do this tools? Do you know another grounding tool to let me body know its safe?

Shamaila Amar

How much time we have to give suppose touching , 1 minute or not more , please tell

Brandon C

Thanks I've been struggling all my life with anxiety and not once did any of my therapists mention the grounding technique.. I'm now 36? Oh well thanks again!!?

Huib Bosdijk

Thank you for your video's, they are great and very helpful!

Benjamin Röhling

it's called parasympathic und sympathic


Practical and memorable [sight-sound-touch].Really helpful :)

Terri Werning

So good. Thank you.

Madhavi Dosapati

Thank you for the useful video.


Great video! Helps a lot. I also like to say an affirmation or one thing I like about myself afterwards

Ace Alexander

Thank you so much for sharing this. I subscribed to your channel and look forward to seeing more of your videos. Thank you!

sree sree

How long we have to do this?

Alli Foster

? you radiate a very calming un threatening nature. Thanks for the tips !

Theo Ning



Ok so I found a really great channel with subjects on I enjoy and have been reading about for some time. Only drawback is that my brain can not process fast speech. Even at 0.25 of the speed, your speech, it is way too fast for me to understand. It's not a language barrier as am from UK. I was born with a brain malformation called Chiari.




I always have a resting heart around 100bpm. I figured it was anxiety. But it went down to 80 bpm the first time I did this. It's still high for body at rest but I'll keep doing it daily. I was first scared if I had a bigger health condition.

Rose O.

Hello biscuits

anindya biswas

Thank you very much. This was oddly simple and effective.

Gumball 4870

My counselor just told me to try this today. I hope this helps with my trauma!

Phúc Hồ

Hello you. Can you help me answer this question? My problem is that when I am in a crowded place or do anything in a very hot environment, my body will reflex and my whole body will sweat especially the back, chest, face and arms. If it's in a place where my body doesn't feel too hot or I'm not worried it is normal such as in an air-conditioned environment or in a cool wind. I don't know how to solve my problem.

Frank Piskor

I hope this helps my distress, i’m going to try this tomorrow, i’m scared it won’t help please if you see this comment reply and give me advice i’m only 14 and already suffering from depression and stress aka distress??


Thank you for this! My brain has bee stuck in fight or flight for many years and now really taking a toll on me. ???


I love your videos and your channel. I don’t know if it’s me or the exercise, but I ended up feeling more anxious afterwards.

The Aquarian Empress

Thank you so much for this video ??

Ron Kol

this sucks. this for people who arent in fff mode. when youre calm and can think. not for thoise right now in panic mode. emergency reaction video of how to cope when youre stressed as fuck and breaking down is needed.

Christopher Alvarez

qhat also helps me is if your negative thoughts start to creep up into your head, just imagine a stop sign blocking that thought. It has personally helped me as i am trying to control my anxiety.


not only is she smart but also so beautiful . and to makes things even better your voice is so calming . thank you !

Amber Williams

I ended up finding you. Today!thank gawd because I have gained so much from grounding and your video. Your my angel. Thank you very very very much tears of happiness I can't believe it took me this long. so simple and so effective thank you

Susan Thomas

So happy I found you on YouTube! You are helping me!!? Thank you!

Mathieu Norry

I could listen to your calming voice all day


This is great, practical help.


The music i heard every youtube video but you re very good. Thanks

Pixelated Media

Thank you. This is helpful, strategic and concise. God bless you.

jake gerich

why did i start crying when she said to "Notice how your body feels" 2:46

Brianna W

You are my little island of safety tonight. I’ve been struggling with a particularly intense anxiety freeze for over a week and I can’t tell you how comforting your videos were for me. Thank you thank you thank you for making these ❤️ ❤️ ❤️

Stasser Christopher

"I recommend this guide:
So grateful it exists in 2020."

Fatima Zia

This was helpful and informative. Thank you.

Giant Pants

I just started this grounding thing a few days ago. It's helped me with PTSD. Thanks so very much.

Tina Inglima

What about flying how can I do theses things sitting in a plane when I’m afraid to fly to take off.

World Nature Video

This is great one! Thanks for sharing. It inspires me to make my workout more enjoyable. This makes my day more productive.

Brendan Miggins

Thank you. This helped me today. Been feeling anxious and somewhat paralyzed. This helps. Glad a found this.

Harijuku Black Barbie

I love you, your amazing !

Jimmy Leung

"I recommend this guide:
So grateful it exists."

E J456

This was SO helpful, thank you - I was just coming out of a near panic attack when I found this video and worked through it. I noticed the shift in how my body felt just as you said to notice how your body feels. Thank you

Marksy B

Mainly I can hear my tinnitus...


i love you for this great reminder thanks a lot. Once my mother triggers me I lose focus and get out of touch. My actions get irrational ..this is really really helpful. Wow. Thanks again.


Thank you! I discovered this channel a few days ago and I really like it ?

Jeff Galef

Thank you. That was a fantastic explanation.


Can i do this also when calm during the days or is it better to do it when felling stressed out ?

Amanda Lee

I just quickly googled a grounding exercise on the verge of a panic attack. This was very helpful in this moment, thank you x

li cooke

what it sounds like figuratively or literally?

Levi Franklin

I tried this exercise but honestly it doesn't feel helpful because I had a concussion a few months ago and ever since I've had a lot of extra mental health issues like out of body experiences and feeling not present.

michel guilmain

"I recommend this guide:
So grateful it exists."

Η τέλεια μέθοδος για όλους

Don Black


Charli Haynes

Honestly, it didn't help at all.

Ewa Zakrzewska

Thank you for this video! :-) Easy way to use mindfulness when struggling with anxiety. It's great that you make it simple and present in a clear way psychological knowledge about why is important to learn them :)

Kayla Stubblefield

This helped so much. I felt a panic attack coming on and this calmed it

Lane De

I always struggle with feeling safe because i am sick from an environmental illness. When i try to tell myself i am safe my mind says "how do you know? " even testing my environment isn't always reliable especially because now im extra vulnerable to environmental illness and what shows as safe for 'normal' people may not be safe for me. How do i know i'm safe?


I've found that I did breathing exercises once and my stomach started spasming and then my whole body felt like it was re-alligning and then afterwards I felt really grounded, at peace, happy, lightweight and very aware of my surroundings. It was surreal. And I want to do it again so bad. I feel like Morty when he went into that machine that Rick made.


85 142
Hanna ÖbergSubscribe 438 721

The best workout

The best workout techniques to challenge yourself and grow in strength and muscle mass!

In this video, I will be talking about 5 different workout techniques/principles, explaining what they are, how to do them and what the benefits of them are. Learn to master these methods, and you will have more challenging, effective and fun workouts!

The techniques and exercises shown in the video are:

1.Superset - Pull through SS side leg raise

2.Triset - 1 Triceps / 2 Biceps

3.Drop set - Lateral raises

4.Giant set - Sumo squats

5.Eccentric training - Smith kicks

Supersets: Means you are two different exercises and putting them together in the same set. For example like I do, first I'm doing my reps in the cable pull through, and then, directly after, I move over to the next exercise without any rest. When You've done the second exercise you rest, that's a full superset.

Triset: Kind of similar to supersets, but instead of two exercises you use three different exercises directly after each other, without any rest. When you've done you're three different exercises you rest, and that's a full triset. A perfect way to speed up and make your workout effective, if you're short on time.

Drop set: Great way to burn out your muscles and really challenging yourself. You can have as many drops as you want, but you need at least two. In my example, I'm doing lateral raises with three different kinds of weights. I'm starting off with the heaviest weights, and after 10 reps I drop down to the next. I do 10 reps on the middleweights and then I drop down once again and do 10 more reps on the last, lightest weights. The drop between the weights is without any rest. After you have worked through your weights once you have done a full drop set, then you can rest.

Giant set: This is the opposite way of drop sets. Instead of dropping weights we will be raising the reps for every weight. We will start with the lightest weight and move up to the heaviest weight. In my example, I have three different weights. When I have done my reps on each weight, I rest. That's a full giant set. If it gets too heavy, lower the number of reps before removing a weight totally. We want to challenge ourselves, so it's better that we have more "levels" of weights and instead do a lower number of reps if it's too hard.

Eccentric reps: Is when you hold your muscle when it is under the most tension. For example: when you biceps curl, you curl up the weights, and on the way down you hoooold the weight for an extra second or two. So 1 second on the way up, and then 1, 2, 3 seconds holding the way down. Look at the video for my example. This is also a type of a time under tension method. It's a great way to make the easiest weight very, very heavy. Great way to raise the weights if you're like alone in the gym and don't have anyone who can spot you lifting heavy weights. Trust me, using eccentric reps will make every rep heavier and heavier.

♡ Get my Booty guide now - https://www.hannaoeberg.com ♡

♡ My social media ♡

Instagram: https://www.instagram.com/hannaoeberg/

Snapchat: @hannaoeberg

♡ Common questions ♡

♥ The camera I use - Sony A550

♥ I edit my videos in Sony Vegas Pro + Final Cut Pro X

♥ I'm from Sweden

♡ Sponsorships / collaborations ♡

♥ I get all my supplements from my sponsor Women's Best -


♥ I get all my workout clothing from my sponsor Gymshark -


Business inquiries ONLY: info(at)hannaoeberg.com

I will NOT reply to:

- Inquiries regarding protein or other fitness/health supplements

- Requests regarding free/unpaid promotion or marketing

Please respect these conditions when sending an e-mail!

Comments (100)
Evan song_23

Wow eres hermosa y aunque no entiendo nada de lo que dices se que hay que hacerlo como lo haces

Reem Bilal

Thank you soooooo much ?? love yah ??

Danielle Moore

I am going back in time and watching some of your older videos because I know you could be delivering right now! You have changed my life in the most positive way! My husband and I own a roofing company and a couple years ago I had some injuries that made me lazy with time. I put on some unwanted weight and lost a lot of my strength. You helped motivate me to put in the work and make my health and fitness a priority again. I am so happy for all you have gifted so many of us with and if your travels ever bring you to Alaska. My husband and I would love to meet you both! Best wishes with your baby boy. Xoxo from AK

meghaa sharmaa

Please do a meal prep video

Carey Anne's Corner

Loving the voice over explaining each method!!! Xoxo Thanks!!

Marfisia Lanza

I have tried the eccentric one and I love it. It works, is amazing. Thank you so much ?

filou 21

What is your certificate ? ?

Tiffany Gonzales

Thanks, Hanna!. Love you.?❤


Did you do cert in fitness?


#Livelifeanlift those kick ups tho I'm gonna challenge myself to try that looks hard tho but u always make me try new stuff lool keep the videos coming?????

Tha Dude619

A queen who love her health

Lianna Miller

Your English is great don’t feel embarrassed!!! Loved the video!!

Kejda Robi

Sending love from Albania , following your tips for 2 months now and I have seen a great improvement ?

Sammy Gutman

I dont speack english but I can ser your explanation.
Thanks ?

Jess D

Your English is perfect, mama! Trust me. You explained eccentric training perfectly ?

Jonasb Berndtsson

Hey hanna you have beautiful ?

Suba B

Thank you ?? good information

Talissa Sergeant

I have been working out for years and I learned so much from this video!! THANK YOU SO MUCH!!!! Keep being incredible you!! So inspirational ❤️

Melisa Music

Ur so freakinnn cuuuteee????

Leigh Blackiston

Awesome video!

Alma Naranjo

Wowww I got it!!

Virginia Reyna-Walling

I am going to try this method, your great and I love your workouts. Thank you.

Jen T

People often suggest using converse or less padded shoes on leg day because of more focused stability. What is your opinion on this?

Mano Billi

Love you

Jennifer Dahlgren

Hej från Sverige ??
Are supersets supposed to work the same muscle? Or should it be antagonist/agonist?


Thanks for explaining this! Now I understand the exercise terms that my trainor uses. More power to your channel! xx

Emeli Victoria

You've helped me so much with explaining the right and wrong ways to do exercises and of course, you are such a babe ?

Mari Linn Wik

hey, sjekk ut mine trenings videoa da ? :)))

Sheri Wilson

You’re so beautiful Hanna!


Do you use self tanner? Or spray tan? Or do you go to a tanning salon? Youre always so tan!! Just curious

Sakshi Shrivastava


Jada Chavarria

Hi! I bought your workouts and nothing come to my mail box! Please help I already paid 60 for both!:) thanks


Förslag på video: EN till cardio video!!!! <3 Jag är också beroende av brun utan sol, man mår så mycket bättre när man känner sig brun och fräsch!! Men fråga, hur ofta smörjer du in dig?!
DU ÄR BÄST! Kram <3

joanna prevost

Drop sets are a game changer ! Hanna , you are my favorite fitness blogger!! Thank you so much for showing us unconventional workouts that are so effective! Thank you ?

Anu Rajah

You explain it very well babe?




This is very clear! Thx a lot Hannah :)

anna c

Your english is so good !!!!!

Sarah Dignan

I always love your workouts oh my goodness! You are so informative!

Laura Välimäki

Girl I'm DYING!!!! I feel so motivated and can't wait to get over this god damn FLU!!!! Because I have to try these super- and trisets! Keep doing amazing videos! ❤❤

Mimi Karce

I’m not home yet


you're the person I'd go for an advice for workouts. I really do love the way you're explaining exercises :)

förnamn efternamn

Provade göra ett giant set idag med kettlebell squats. Skitbra? kommer helt klart göra det oftare :)

The Awkward Life.

Could you do a video on how you structure your workouts for the week?

Carolina Riofrio

How many sets do you like to do ??? I usually do 3-4 sets

Zulema Cipriana

Love all your videos! Can you make a video on what music you listen to while you’re working out?

Ricchiti S

i thought at first you were Meghan Markle

Gigi Caona

I will try the giant sets and the other one reversed but I love the eccentric type too because it really does burn the muscle lol


Yes, I know essentrics! It is heavy but very good? I like the superset idea, keeps your body warm and moving. Hugs ?

Marlene Marlene

Hi Thank you for the video. I just found you can you tell me I am over 50 Plus years old and have not work out with weights lifting in years. I have neck pain can I still do your type of work outs?

Mercy H

Such great information. And please don't apologize for the your English. You are explaining really well.

Judith Montpetit

I’m absolutely loving your videos! Thank you for all of your great tips. Totally forgot about eccentric lifting and always loved it—so glad you mentioned them ? You rock girl! ❤️???

Alethia Rains

I love these and all but .... the Botox ? great video and very informative. Love using these workouts ?

Melissa Merrill

Time under tension! Always a good one!

Megan Charlton

all I do is giant sets I didn't even realise it was a specific thing haha

Holly Kittle

Yay! Thank you for this video, I’ve been writing my own workouts lately based on a lot of the videos you have posted and I’ve gotten to a point where I am unsure how to switch it up. So, this was a perfect video, thanks ?

Kelly Essilfie

Loooove your videos ????

meghaa sharmaa

Great information really learning new things from Ur videos keep going

Ting Irene

learning new tips again...TY for sharing ...<3 always be ur supporter :)


It’s clear that you really love helping people learn to build and you’re a really good coach!


Really loved this thank you❤️

Bridget Nieto

Hi! New subscriber! I wanted to know if you had a cardio -StairMaster routine and if you can explain what can help for Hiit on the stairmaster.

Bianca Neagu

Please check your facts. A giant set involes a set of at least 4 different exercises - that target different angles of that specific body part . Also, it is an advanced training method and is not reccommended to begginers. A giant set is by no means similar to drop sets. They are very intense and their use should be occassional. There is not much educational or in depth about this video, a simple google search can provide more accurate information. Girls please do your own research ?

Maryam Sadeghi

Hej! Har du privat tränning?

JulieAnne Carrière

EMPTY gym!! What time of day was it?... I wish I could workout in an empty gym??

Monica Goings

So very helpful!

Emely Nutrix

Can you please do a video on more excentrisk workouts :)

Jeanette Pena

Omg, my first time hearing about giant sets. Thank you so much!!

ROKA Ezzat

Thanks So much,I learned alot from you.
So I want to ask if alot of repetitions and sets with light weights give us the Same results like growing our booty and muscles comparing with heavy weights and few repetitions and sets?

jenny Melgar

How lucky that your gym is never full i can never find my gym wintout people what time of day do you go

LiveFit Bunny

I love how real you are. It seems that more and more fitness youtubers are giving into to the fake stuff...?

Veronika Mikulasikova

You made me start my own Youtube channel. I love your videos and thanks to you I believe it has a potential even for non-native English speakers to do the videos in English. I hope to meet you one day! ♡


Love you ???

Haben 19

Thank u beautiful Hanna, love ur videos❤️❤️

Houria Salmi

Thx hanna now i know what is super ser & one set yeahhh شكراااااا

Kay Be

I think your the only one who actually explains the different types of sets, this is SUPER helpful. Im on week 3 of the booty program, goodness gracious! I noticed I'm not as sore but maybe its because I've been napping before the gym, drink BCAAs and taking L-glutamine for recovery lol. Damn girl, someone got a sexy BACK! Can you do a workout that tones the lower back? Im slowly starting to work on back again. Love you girl! Hope everyone is killing it in their workout program! XOXO


did you do a pyramid set on camera with the sumo squats? like going low-high-low weights when you were saying giants are low to high? ?

عاشق الحق

thx for giving us these important information and experience of course motivation too. ?from Iraq.


I adore your videos! So informative! Thank you!!??


Hanna, I am having a lot of problems with doing the correct form of squats. Can you please do a full beginner legs workout/ stressing form, and mainly using free weights? Thanks!! I love your videos!!!

Alo Carolina

Love the video ❤️you're so knowledgeable ?

Danielle Hopkins

You did a great job of explaining in English and in general!! I love of your tips, they are so helpful!!?

The Wic

Älskar dina träningstips???


I often do dropsets, but I don't know if you try it but I looove to do lateral raises in this way: I do my first set normally and I do my dropsets in the eccentric way. its feel so heavy and it burn :D sorry for my English but give it a try <3 you'r so beautiful by the way


Hanna darling, can you do a gym selfie tutorial? I suffer from pretty-fit-in-person-but-look-like-a-crap-in-gym-selfies syndrome, plz teach me how to slay in gym photos

Anna C


Optimistic Outreach

Legs like a MLB catcher...

imane nejjari

Thank tou soooo much for this video i reaaally needed this! Love you sooooo much❤❤ please answer that would make me sooo happy? ( this is my first comment)? anyway much love again from morocco???


Awesome video. Very informative thanks for sharing. I’ve always been confused about these and you have explained each very well!!


I dig it

Andrea Gunn

Great info thank you!??


Thank you I tried some of the techniques today - literally the same day that I watched the video. You have inspired me to push myself further. I needed to mix it up and add something new. Thank you ??????

Charlene Lariosa

I love your fitness tips!! They help me so much!!

The Awkward Life.

You’ve become my favourite YouTuber! I love ya Hanna

Kiya L.

Are you quad dominant?

Sarahhearts makeup

Dont apologise for your English. You speak English very well and I understand everything you say. You actually explain things very well! Love your videos ❤

Kata Csontos

It was so useful, thank you! :)

Ann K-cz

Hanna you are my fitness idol for sure ☺ another great video and explanation. Keep going girl! ?

Kristin St

Hey guys. I’m moving to Sweden. I will live in Solna,Stockholm. So I want to know if there are(I mean where) grocery stores, markets(where I can buy seafood,beef,poultry,fresh veggies) near Karolinska Institutet. And also good gym. Please,suggest

Relieve Stress & Anxiety with Simple Breathing Techniques

Relieve Stress & Anxiety with Simple Breathing Techniques27 Apr. 2020
592 115
AskDoctorJoSubscribe 438 721

Breathing exercises can

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, 4x4 breathing, 4-part breath, etc.) and Pursed breathing. More breathing exercises: https://www.youtube.com/watch?v=-7-CAFhJn78

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.

SUPPORT Ask Doctor Jo on Patreon for as little as $1 a month, and get cool rewards: http://www.patreon.com/askdoctorjo


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.

Comments (100)
Kimberly Bautista

I like your shirt ??

sarah sheppard

Thank you so much
I just subscribed ❤️


hi! im feeling that i can breathe but whenever i think of breathing thats when it starts my chest would feel so heavy that it would be hard to breathe. can u help me?

Annie XoXo

I kept getting chest twitching from stress so this helped

kamlesh mehta

This breathing technique of yoga....?

Call Me Foxx

Thx I was having an anxiety attack and I saw this vid and watched it now my anxiety is calm


Buy a worksheet with these Breathing Techniques at: https://www.askdoctorjo.com/breathing-techniques-worksheet
⭐⭐ Leaving a Question or Comment? ⭐⭐ Hit the ? SUBSCRIBE ? button above first (if you haven’t already), and make sure you mention you’ve subscribed because I like to respond to my subscribers if I can!

Kye Norton

This helped alto after the anxiety I have I felt like like I wanted to ?

Isaac Thrower

Thank you it actually works very well, love your dog!

Anshika Das

I have jst came home after my exam n i was so stressed during the exam that I was not able to write even those things which I knew i hope that next time I would do this exercise and not repeat my mistakes again


I have panic attacks almost every single day. If I’m lucky it skips a day or two. Sometimes it happens suddenly and I feel like I can’t breathe at all. I have a few different videos I listen to when I need to calm down and this is now one of them. Thank you so much for this.

Rajesh Gautam

Thanks !

Siddharth Sookun

Thank you for making this video. Now I am relieved from my biggest anxieties and stress

dri_ driella

I need this because I get this odd feeling like I have to keep taking deep breaths over and over and over again because I feel like it wasn't satisfying then I get scared because I feel like I'm not breathing properly and I panic. And it goes away when I'm busy but if i think about it it makes me anxious


Hamon ✨?✨

Mel Constantino

New subscriber here. Thank you. ❤️


Thanks you, i got depression everyday so if i do this it help me ?

zee nat

Thank you so much

Mellow Escapes

Great tips! Hope everyone is feeling more mellow after this! ?

Aymane Hrouch

I have a tension in my muscles all day, can you please do a video about it? thank you so much

Nordisk Katt

Thank you, this was useful! You mention in the video that these techniques will help your lungs get "stronger" - what do you mean by that? Stronger in what way?

Esra Truxillo

Love the T-shirt with ¨el chupa-cabras¨ , co., hahahah

Reevo Max

Will it help to heal ibs


I love doing the 4x4 breathing to music and using the beats. Thank you so much.

Mel Constantino

Thank you. ❤️

Shahan Sheikh

Hey doc jo. I have been facing deep breath issue for the last 5 months. I fell like to deep breath every minutes and if i dont deep breath then i feel very uncomfortable.. my pulmonologist doctor said it will go away by its own but its not going. Can you please help in this regard.

Valentina Stevanova

helpful thanks Dr.Jo❤️

Junie Web86

Best video ever!!! Love it

Waqas Ahmed

Plz tell me how i can get rid off from panic attacks. When i am go far away from my home plz help me

Sam Sam

i recently found out i had anxiety and i freak out over little things, so im trying breathing techniques

Rebecca Sue Randall

I admit it is tough to hold the 4 seconds..but that's my goal. To strengthen. A cervical spine injury has my diaphragm extremely weak so was glad to see your belly technique as well. I did subscribe an look forward in learning more . Thank you for time.

Shut up

Love hearts all around ♥️

Blake Hafley

I’m freaking out cuz I’m 15 and I’m having heart problem anxiety cuz I feel a sort of vibration in my heart or chest and I’m so scared

Chris D

I been having panic attacks since me and my girl ended things and I was having one so I searched this up and the box method straight up almost made me fall asleep. Thanks for this??


I have bad anxiety on Call of duty so I used the box breathing combined with the diaphragmatic breathing, helps alot

Obi wan Ken obi

This video has actually helped me so much! Thank you for your help, it feels great to be able to have some sort of control over it

yac oob

Hi @askdoctorjo, glad I found your channel, new subscriber here. I have been dealing with post covid anxiety and could barely make a 2km run without worrying sick about my high heart rate and makes me panic to the point I feel nauseous. I've tried the app DARE, it helps a bit but really it kicks back in very quickly ?I've been trying to lose weight (obese - 6.1ft and 115 kgs). I've lost a few kilos, i was at 131kg a month ago and now this anxiety thing is stopping me from working out. Any help in terms of dealing with it would be really really appreciated ??

Kirishima Eijiro

This actually helps me because I have really bad anxiety attacks and I can help my friends and family and people that needs help with these techniques. And I love this video

Keilani ❣️

Here for help for panic/anxiety attacks thank you so much. I’ve had anxiety for a long time but just started having panic attacks the last couple days.

Truth Boi

Thank you for this!!! Been having horrible anxiety attacks for 2 months and this seriously helped me ❤️


Thank you so much this helps so much with panic attacks and anxiety


I'm not usually stressed out. I didn't even know this existed but it intrigues me. Hopefully this actually works!


I have uni interviews and have been stressing about it. This hopefully will help me in an interview

Just Relax Daily

I felt really relaxed after doing this.. Thanks a lot


Interesting ?

Andrea Seldon

This really work

Monica Medina

I’m so glad I found this video❤️ it honestly helped me calm down

Ghunghroo Dance Classes

?? thanku so much mam for sharing

Eva Gates

thank you so much this calmed me down a lot ?❤️

squishy dubu

I had anxiety attacks recently and my doctor recommended breathing exercises to relieve anxiety and stress, and to strengthen my lungs. Came to YouTube and found this video. I felt so much better after doing these breathing exercises! I subscribed in an instant. Thank you for this Doctor Jo! Will watch this video regularly...


This was really helpful. I’m about to come out to my mom, and I really needed this.

Yesenia Orozco

? Thank you


Even though I'm ten I have anxiety this helped me so much

Lee Janeen

I just subscribed!!

Maddy Rose

I'm trying your techniques for post covid to get my lungs working again - thanks!

Corrina Chantel

This really does help alot, thank you so much!

Rebecca M

Great vid!!

Dwyt Alger Loo

I feel like i was gonna passed out tonight because im having a panic attack, my head feels numb and my hands also these are all because of my imsomnia it made me feel so anxious but im trying these techniques i feel like im gonna die, ill try to calm down thank you ?

Abida Arif

Hi Dr. Can you please give any exercise for insomnia. Thanks


Doc just suddenly after I have eaten I felt like I need more air in my lungs or something any suggestion

Mouk Mütze

I was going through a tough time, saying nonsense and all because of how nervous and anxious I am for my next exam season (plus, I have OCD) so getting back to this video and doing this breathing exercises with you really helped me stay present in the moment and focus on my tasks.

I have delayed my studies for too many years, I'm about 5 years "late" on my college degree*, but now I know I can go through these stressful situations and be calm, focused and ready to win. Thank you very much, Doctor Jo.

* I used to think I was "late", but now I understand we all go through life at different paces and the most important thing is to focus on our health and treating ourselves right.


My doctor has told me twice that my breathing difficulty is anxiety, but it’s physically hard to suck in air , like I’m pulling muscles trying to get air. Is this anxiety

Nicole Huron

New subscriber! This was a very helpful video! Thank you ❤


Absolutely helpful ,thanks ma'am for sharing this
Absolutely helped me in no time with imediate relief ?

Stephen Hosegood

I subscribed!

Fida Firdoise

What is the perfect timing to do this

king oreo

Thank you so much jo I've been in a lot of stress and anxiety and this helps a lot i my cousin has anxiety attacks and i showed him this video now it helps me a lot and my cousin so thanks jo your fantastic

Fer du Port

Awesome doc!! Breathing is the best

choerry pancakes

i woke up in the middle of the middle of the night with my heart pounding really fast. this really helped me calm down, thanks ❤️


Seriously thank you so much. I was literally on the brink of having an attack and found this video. Thank you for helping me


i would have random attacks, i never saw anyone for it, it was my parents plus my job that was always finishing at 1am, this really helps thanks. i would always have a pannic attack before work so i quit and started focusing on my health to also improve myself to make more money in the future.


I’m having a lot of anxiety lately thanks

Tim van der vliet

Nice, I use that a lot too. And then go into 4 in and 12 out, go really deep :). Thanks

Tristan Aves

Thank you I needed this

D Ron

I’m so stressed out

B Jacob

Thank you. I may have divorced out of stress but there are people who think I need more and I get let them hurt my health any longer!

Nanner Hawk

I had just been in an argument online and it made me very anxious and my body was shaking but when i tried this it immediately felt better

Roland Meza

Box breathing, oh yes!



madison taylor

I’ve been having the worst panic attacks ever to the point where i wondered if i’d ever stop shaking. This video is genuinely saving me!!

Tom Nathan

Hey Dr. Jo,
Thanks for all videos. Fan of your channel.
I tend to chronically unconsciously tighten all muscles while working, typing or using/holding cell phone. Can you please please suggest me a way to overcome this as screen apnea and tight muscles are impacting my cervical spine, shoulder, arms, upper back, lower back and pelvic floor.?

Keara Hayes

Good lord, who knew drawing a box would be so helpful


Great video, thanks!

Mi chael

I need this one. I cant sleep when i got panic attack coz palpitation follows. It feels like i can die most of the time without knowing what really is going. Anxiety is really a crazy thing.

Cherry Westcott


Perla Cringe

I keep getting like a tightness in my chest when I try to calm down, and my hen I try to fix my posture that doesn’t help. I’m really scared that my breathing will just worsen, what can I do to help this tightness in my chest when I get anxious?!


this helped me since i have anxiety i always feel like i can’t breathe


A lot of times I feel stressed for no reason, this definitely helped. It feels like the tension in my head is light and calmer.


any fortnite players? ?

James Fatari

After we hold for 4 secs do we just let the rest of the air go or continue to breath out slowly until theres no more air?


I've heard of this they told me to use it to fall asleep but my brain feeelslike i'm doing math. this first techinque works for day time stress though


thank u for teaching me to breath

Jose Gz

When you breathe out do you breathe out from your nose or mouth? Also affter breathing out do you take a breath before holding in or do you just hold

Daire O’Gallachoir

I feel comfortable

R Sr

I just started using these techniques today. I have panic attacks out of nowhere and they will last a couple of hours and then I'm worried about having another one the next day. And me being worried about it, of course I have one. Today was one of those days. It's still early but as of right now it seems to have worked!!!!


Disclaimer Alert!!! ???

merry paul

i have pain in my chest is affecting my chest nd back nd shoulder i dnt know what to do??????

Christopher triola

Thank you. Just what I was looking for.


Thanks so much this helped so much :)


I just appreciate this thank u