I use this simple trick every night! Find out how it can help you lower cortisol and stop stress.
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DATA:
0:00 Introduction: A breathing trick to lower cortisol
0:30 Understanding the diaphragm and the phrenic nerves
5:35 How to lower cortisol by changing your breathing
6:55 Demonstrating the breathing technique
7:30 Take it to the next level
9:55 Check out this video on panic attacks!
Today we're going to talk about how you can change your breathing to help stop stress and anxiety. You can also use this simple trick to help with asthma and even to help you fall asleep easier.
When someone is stressed, they often think they need more oxygen. But they really need the right balance of oxygen and CO2โCO2 actually helps increase oxygen absorption.
The diaphragm is a fascinating and important muscle controlled by the phrenic nerves. It constantly works to deliver oxygen to the body and balance oxygen and CO2. The diaphragm works automatically, but it's possible to bypass the involuntary or automatic mechanism and control your breathing.
When you change your breathing pattern, you're actively taking over the automatic system and putting it in your control. Any time you're in a fight or flight state, your breathing isn't balanced. So, we need to balance the breathing pattern.
You can use this hack throughout the day for five minutes whenever you're feeling stressed or before bed to help you sleep better.
To do this simple breathing trick, breathe in through your nose for four seconds and then breathe out for four seconds. It's best to do this while breathing through your diaphragm, not your chest.
To take it to the next level, if you're in a major stress state, breathe in for four seconds and breathe out for seven to eight seconds.
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Dr. Eric Berg DC Bio:
Dr. Berg, age 57, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals. He no longer practices, but focuses on health education through social media.
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Disclaimer:
Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of โdoctorโ or โDr.โ in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients so he can focus on educating people as a full time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition.
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Thanks for watching! I hope this helps you better understand how changing your breathing can help lower cortisol. I'll see you in the next video.
58 responses to “Change Your Breathing and Lower Your Cortisol”
I have been doing this kind of breathing for years, since a counsellor taught it to me to help me relax. I recently had to have emergency angioplasty and this breathing technique kept me calm throughout. Thoroughly recommend anyone adopting it to help with relaxation and sleep. Thanks for sharing this Dr Berg ๐๐
Same here. Thank goodness for counselors!
Same here. I learned it in massage school. A great way to start your meditation.
Simple things can do so much!
Hey Doc, I definitely needed this video my stress level is through the roof on a daily so I’m definitely gonna do this๐ Thank you for always bringing life saving advice๐๐ฝ
Same here. I’m under constant stress. Def going to try this.๐
@Robbie.B ๐คfound in what naturally do you know?
@Lee Turner it’s found in meat but you can get it in powder form in a supplement to get a higher dose. Look up Harry Serpanos on Youtube. He has many videos on Taurine & the many benefits it has for the body.
Very glad to be of help.
His earlier videos on stress may help as well โค
I’ve always known that deep breathing is beneficial, but I’ve never heard anyone go into details as eloquently as Dr. Berg did. I’ll start trying your method everyday from now on. Thanks as always, Doc.
Glad to help!
-Dr. Berg’s support team
When I used to suffer chronic panic attacks, I would have to practice this for 20 minutes where the exhale was slowed to at least twice as long as the inhale or more regularly, but especially before sleeping.
How many times a day? Did this heal your panic attacks?
How did you heal the panic attacks?
It’s like magic!
@WHITESWORDWARRIOR maybe evaluate your diet & look into wim hof guided breathing method. Do that 1-3 times a day
This video is perfect timing for me. I have been suffering the last couple weeks with panic attacks and have been to the hospital. Thank you for this.
@WHITESWORDWARRIOR I use it daily and just had another one today. Itโs very scary and frustrating.
@WHITESWORDWARRIOR mostly carnivore keto. My blood work looks good right now. Maybe the fasting is messing with my blood sugars. Iโm just not sure whatโs going on.
@Lanie Brown Dont fast bro. It messes up the adrenals. Even people living on islands eat daily.
I started getting them 3 weeks ago after a big meal with ice cream at the end, going back to carnivore now. But I will consume raw butter and raw eggs too, so not only cooked. There is good chance you have the inability to digest/utilize cooked fats properly, try it out. Worked for me years ago, so I bet it will work again
@Lanie Brown Enough potassium/magnesium also help. Dr Berg has a few videos on these for stress.
I do a similar breathing exercise when I’m feeling high levels of anxiety. Breath in 4, hold 4, breath out 4 seconds, hold 4. Repeat. Now I know why it works! Thanks Dr. Berg!
That’s yoga.
Box breathing. Learned that in the Navy.
Will this box breathing help me at work? I deal with toxic and harassment co workers. I’m trying not to react to them anymore. Because they like that.
@365pounds Geez, Iโd find a better work!
@Experiment HealthyKeto The one co worker wants my shift. If I leave , they win.
I’m confident that wearing those face masks for so long has “taught” the body wrong and we have been “lost”.
This video is a “refresher” to return our breathing back to calm.
Thankyou.
Thanks to you Doc I have healed myself from psoriasis. I can not to thank you enough and not just that I live 100x times better, healthier and happier. This man is a living legend and a real super hero ๐๐๐ป๐๐ป๐๐ป
Really.
ู ุฑุญุจุง ุงูู ู ู ุงูุนุฑุงู ู ู ูู ุงู ุชูุตู ุงููุตูุง
ุงุดูุฑู
I, too, want to know how you manage the psoriasis…?
Glad to help!
-Dr. Berg’s support team
@Pete Jandrell Dr Bergโs made a few videos to help with psoriasis โค
When I do the water-fast, on the 2nd day of the fast, my breathing slows down & anxiety seems to disappear. There also seems to be a sense of relaxation in my head too. Thanks to Dr. Berg.
Do this in 4 out 8 regularily. Very helpful. Also can do breath in 4, hold 7, breath out 8. Amazing when trying to sleep. The counting takes your mind off other things! Thanks Dr Berg.
Very glad to be of help.
I have learned so much from this channel – intermittent fasting, cutting sugar, now how to reduce anxiety with breathing. Truly life-changing.
It made me feel relaxed – almost as if Iโm ready to go to bed. Thank you Dr Berg. Iโll try and practice every day.
Happy you found it useful! Be well!
-Dr. Berg’s support team
This is one of the many breathing exercises in yoga. We were taught about these in school. I never paid attention or believed it could actually do something like this probably because there was no proper explanation given to us. I bet most of the yoga teachers do not know anything about how breathing could affect your hormones. I tried this exercise for just 5 minutes today and felt amazing. Thankyou so much doc.
Thank you so much for your content!!! I am a nurse working nights & have gained 40lbs since working & developed insulin resistance. Listening to your videos I am down to my normal weight. Am no longer insulin resistant & no longer have anxiety before work. Canโt thank you enough for introducing me to IF & low carb/keto
YESS!!! ๐๐๐๐
Well done Chelsea ! I too thank the Doc for the return of my health, weight loss and remission of my type 2 Diabetes. Thanks to Keto!
@Joyous congrats! On your remission of diabetes!!! Keep up the great work
@Chelsea Christen Right back at you!!!๐๐ป๐ฅฐ๐๐ป๐๐ป ๐๐ป
@Chelsea Christen ๐ฅฐ๐ฅฐ๐๐ป๐๐ป๐๐ป Right back at you
Thanks Dr.Berg, my late father taught me this breathing technique years ago. Eight kids, re- married at 82 and he lived to be 90 ! Anytime I see someone going into a panic mode, I calmly remind them to “just breathe” …it sounds so simple, but usually helps. Great Video, Thanks ! ๐
It is
Will this breathing technique help me with toxic co workers who harass me? I need to stop reacting.
Everybody knows about “deep breaths”, but the key is what Dr. Berg taught in this video, “it’s breathing through the diaphragm”! Thank you so much Dr. Berg๐.
The next level is also called the 4-7-8 breathing exercise technique, breathe in 4 , hold for 7 and release for 8. Do it 4 times.
This also instantly helps reduce Blood Pressure.
Great outline of the technique!
I woke up today not feeling like starting my morning routine did this breathing exercise and i feel focused and relaxed happy to start my morning off now . Thank you for all your videos Dr.Eric.
Dr Berg, so many today are so affected with anxiety, adult ADDโฆ.etc you really have elevated our mood, our bodies ability to function as is meant. Youโre priceless what youโve done for the public. I was paying $150.00/ hr to learn how and do this technique in 2019 at my functional Medicine Dr. Thank you AGAIN
This concept is also mentioned in the ancient techniques of yoga. There are many exercises but mainly โAnulom-Viloumโ is very effective for stress and cortisol. Thanks Dr. Berg.