How Breathing Exercises Can Help Dementia Caregivers Regulate Stress
Dementia caregiving often happens in the margins: in the hallway outside a clinic, in the front seat of a parked car, beside a bed at 2 a.m., or in the silent pause after a loved one asks the same question for the tenth time.
In those moments, advice like “just take a deep breath” can sound almost insulting. Too small. Too simple. Too soft for the scale of the problem.
And yet, the breath may be more powerful than the cliché suggests.
Breathing exercises do not cure dementia, erase grief, restore sleep, or replace therapy, medication, respite care, or social support. But controlled breathing gives caregivers something rare: an immediate lever they can pull, even when everything else feels beyond control. In just a few minutes, a deliberate change in breathing can reduce perceived stress and help the body begin shifting out of high alert.For people caring for a spouse, parent, partner, or loved one with dementia, that matters.
Caregiving is not ordinary stress. It is chronic vigilance. It is grief without a clear ending. It is love mixed with frustration, guilt, fear, tenderness, resentment, exhaustion, and duty. The person you love is still here, but also changing. The relationship remains, but the roles shift. The future becomes harder to predict.
Over time, this kind of stress is not merely emotional. It becomes physiological. The body learns to stay on alert.
This is the crucial point where breathing practices become relevant.
How breathing affects stress
Breathing is one of the few functions in the body that is both automatic and voluntary. Your body breathes without your permission, but you can also consciously change the rhythm, depth, and pace of your breath.
That makes breathing a bridge between the conscious mind and the autonomic nervous system — the system that regulates heart rate, blood pressure, digestion, sweating, alertness, and other automatic functions.
When we are stressed, breathing often becomes fast, shallow, and chest-centered. The body prepares for a threat. Heart rate rises. Muscles tense. Attention narrows. This is useful in true danger, but damaging when it becomes a long-term state.
Slow, controlled breathing appears to work in the opposite direction. It can help shift the body away from a high-alert state and toward regulation. Research on voluntary slow breathing suggests that it can affect heart rate variability, a marker often used to assess autonomic flexibility and parasympathetic activity. (pubmed.ncbi.nlm.nih.gov)
In plain language, slow breathing may help the body remember how to come down.
That is especially important for caregivers. A caregiver may not be able to stop a loved one’s confusion, agitation, wandering, or decline. But the caregiver may be able to reduce the intensity of their own stress response before it spills into panic, anger, shutdown, or despair.
This is not a weakness. It is nervous-system stewardship.
The caregiver’s nervous system is part of the caregiving environment
Dementia changes the emotional climate of a home. A loved one may become frightened, suspicious, repetitive, restless, disoriented, or impulsive. The caregiver often becomes the regulator for two people.
That is an enormous burden.
A calmer caregiver cannot make dementia easy. But a regulated caregiver may be better able to pause before reacting, speak more slowly, notice danger earlier, and recover more quickly after a difficult moment.
This is one reason breathing practices matter. They are immediate, private, free, portable, and low-risk for most people. They can be done almost anywhere, at any time.
They are not a complete answer. But they can be a practical tool.
And in caregiving, practical tools matter.
What kind of breathing are we talking about?
Not all breathwork is the same. Some techniques are calming. Others are activating. Some involve breath holds. Some use rapid breathing and should be approached with more caution, especially in people with heart, lung, neurological, or panic-related conditions.
For caregivers, the most useful practices are usually calming breathwork techniques that are simple, slow, and focus on longer exhales to encourage relaxation.
A 2023 randomized study compared several breathwork methods—including calming cyclic sighing and balanced box breathing—with mindfulness meditation. Calming, exhale-focused breathwork techniques, particularly cyclic sighing, improved mood and reduced physiological arousal compared with meditation over the study period. (pubmed.ncbi.nlm.nih.gov)
That does not mean breathing is magic. It means there is a growing, plausible evidence base for something caregivers have often discovered intuitively: that changing the breath can change the state of the body.
Nose or mouth: how should you exhale?
This detail matters. Breathing advice is often vague, but the difference between exhaling through the nose and exhaling through the mouth can change how a technique feels.
For most calming breathing practices, gentle nasal breathing is the default: inhale through the nose and exhale through the nose. Nasal breathing warms, filters, and humidifies the air, and it naturally slows the breath. For everyday stress regulation, especially during quiet caregiver moments, nose-in/nose-out breathing is usually the best starting point.
Nasal breathing may also have an important chemical advantage. The paranasal sinuses produce nitric oxide, a gas that mixes with air as it moves through the nose and into the lungs. Nitric oxide plays several roles in the body, including helping blood vessels relax, a process known as vasodilation. Reviews of nasal nitric oxide research suggest that nitric oxide produced in the nose and sinuses may contribute to airway defense, pulmonary blood-flow regulation, and oxygen uptake.
That does not mean nasal breathing should be presented as a stand-alone treatment for high blood pressure. Blood pressure is influenced by many factors, including genetics, sleep, diet, medications, kidney function, stress, vascular health, and physical activity. But it does mean nasal breathing is not just a matter of comfort or habit. It is part of a broader respiratory physiology that may support vascular relaxation and cardiopulmonary efficiency. In one study, nasal breathing was associated with reduced pulmonary vascular resistance, an effect the authors linked to nitric oxide from the paranasal sinuses. But there are exceptions.
A mouth exhale can be useful when the goal is to create a stronger sense of release. This is why sighing, physiological sighs, and some relaxation practices use a long exhale through the mouth. A slow mouth exhale can feel like letting pressure out of a valve.
A simple rule:
Use the nose for regulation. Use the mouth for release.
For calm maintenance breathing, breathe in and out through the nose.
For acute stress, overwhelm, or emotional release, a long exhale through the mouth may help.
For sleep-focused breathing, either a nose or mouth exhale can work, but the exhale should be slow, quiet, and unforced.
The most important point is comfort. If nasal congestion, anxiety, lung disease, or breath-holding makes a technique feel difficult, modify it. The goal is not perfect form. The goal is to help the body settle.
Box breathing: 4-4-4-4
Box breathing is one of the easiest patterns to remember. It is structured, symmetrical, and calming for many people.
To do it:
Inhale gently through the nose for 4 seconds.
Hold for 4 seconds.
Exhale gently through the nose for 4 seconds.
Hold again for 4 seconds.
Repeat for 1 to 5 minutes.
Hold for 4 seconds.
Exhale gently through the nose for 4 seconds.
Hold again for 4 seconds.
Repeat for 1 to 5 minutes.
It is called box breathing because the four equal parts form a square: inhale, hold, exhale, hold.
Best exhale: nose.
Why: Box breathing is about steadiness and control, not emotional discharge. Nasal exhaling helps keep the breath quiet, smooth, and controlled.
For dementia caregivers, box breathing can be useful before entering a stressful situation, such as walking into a memory-care facility, answering a difficult phone call, helping with bathing, responding to agitation, or preparing for a medical appointment.
Part of its power is attentional. Counting gives the mind something steady to hold while emotions surge. It also slows the respiratory rhythm, which may help quiet the body’s alarm response.
One caution: some people feel uncomfortable holding their breath. If the holds increase anxiety, skip them. A no-hold practice, such as inhaling for four and exhaling for six, may be better.
4-7-8 breathing
The 4-7-8 method is often used for relaxation and sleep. It is simple, memorable, and emphasizes a long exhale.
To do it:
Inhale through the nose for 4 seconds.
Hold for 7 seconds.
Exhale slowly through the mouth for 8 seconds.
Repeat for 4 cycles to start.
Hold for 7 seconds.
Exhale slowly through the mouth for 8 seconds.
Repeat for 4 cycles to start.
Best exhale: mouth, traditionally.
Why: the long mouth exhale encourages a feeling of release and makes it easier for many people to prolong the out-breath. Some versions recommend exhaling with a soft “whoosh.”
The long exhale is the key. Extended exhalation may help nudge the body toward parasympathetic activity — the “rest and digest” side of the nervous system.
For caregivers, 4-7-8 breathing may be especially useful at night, when the house is finally quiet, but the mind is not. This is often when the caregiver’s brain begins replaying the day: medications, falls, finances, appointments, guilt, and fear of what comes next.
Medical centers commonly describe 4-7-8 breathing as a relaxation technique that may help with stress and sleep, though it should be practiced gently and adjusted if it causes discomfort. (health.clevelandclinic.org)
A practical modification: if 4-7-8 feels too difficult, shorten it to 3-3-6 or 4-4-6. The goal is not to win a breath-holding contest. The goal is to slow down.
4-6 breathing
This may be the best starting point for many caregivers because it does not require breath-holding.
To do it:
Inhale gently through the nose for 4 seconds.
Exhale gently through the nose for 6 seconds.
Repeat for 3 to 5 minutes.
Exhale gently through the nose for 6 seconds.
Repeat for 3 to 5 minutes.
Best exhale: nose.
Why: This is a quiet, sustainable regulation practice. It is ideal for caregivers who need something subtle they can do around another person.
The longer exhale is important. Many calming breathing practices work by extending the out-breath. The inhale slightly activates; the exhale tends to settle.
Coherent breathing
Coherent breathing usually means breathing at a steady rhythm of about five to six breaths per minute.
A simple version:
Inhale through the nose for 5 seconds.
Exhale through the nose for 5 seconds.
Continue for 5 minutes.
Exhale through the nose for 5 seconds.
Continue for 5 minutes.
Best exhale: nose.
Why: Coherent breathing is about rhythm and balance. Nasal breathing helps maintain a smooth, less effortful pattern.
Some people prefer inhaling for 4 and exhaling for 6. Others like 5 and 5. The exact number matters less than the slow, smooth rhythm.
A 2023 randomized, placebo-controlled trial studied coherent breathing at approximately 5.5 breaths per minute for 10 minutes daily over 4 weeks. The study is useful because it shows researchers trying to distinguish the specific effects of slow breathing from placebo, expectation, and attention effects. (hubermanlab.stanford.edu)
For caregivers, coherent breathing can become a daily maintenance practice — not just an emergency intervention. Think of it as brushing the nervous system’s teeth.
The physiological sigh, or cyclic sighing
This is one of the fastest techniques.
To do it:
Take a deep inhale through the nose.
Before exhaling, take a second small inhale through the nose.
Then exhale slowly and completely through the mouth.
Repeat 3 to 5 times.
Before exhaling, take a second small inhale through the nose.
Then exhale slowly and completely through the mouth.
Repeat 3 to 5 times.
Best exhale: mouth.
Why: This practice is designed to quickly relieve tension. The long mouth exhale gives the body a clear release signal.
This pattern resembles a natural body function: sighing. In moments of stress, a deliberate sigh can help release tension and reset breathing.
In the 2023 study mentioned earlier, cyclic sighing — which emphasizes prolonged exhalation — showed especially strong effects on mood and physiological arousal compared with the other practices studied. (pubmed.ncbi.nlm.nih.gov)
For caregivers, this can be useful after a sudden shock: a fall, an outburst, a frightening accusation, a toileting accident, or a wave of grief.
It is not meant to suppress emotion. It is meant to create enough internal space to respond rather than simply react.
The spiritual dimension of breath
Breath has always carried spiritual meaning. Across traditions, breath is linked with life, spirit, prayer, presence, and surrender. Even outside formal religion, breathing can become a small ritual of return.
For caregivers, this matters.
Dementia caregiving can fracture the self. The caregiver’s identity may shrink around tasks: pills, meals, appointments, hygiene, safety, bills, forms, and emergencies. Breath can become a way to remember: I am still here, too.
A breathing practice can be paired with prayer, silence, gratitude, compassion, or a phrase:
“May I meet this moment.”
“May I be patient.”
“May I not abandon myself.”
“One breath at a time.”
“May I be patient.”
“May I not abandon myself.”
“One breath at a time.”
The spiritual benefit is not that breathing makes suffering disappear. It is that breathing can help a person remain present inside suffering without being completely consumed by it.
The psychological benefit: the pause
Much of caregiving stress happens in the space between stimulus and response.
A loved one refuses a shower.
A parent accuses you of stealing.
A spouse asks to go home while already sitting in the home they have lived in for forty years.
A sibling criticizes from a distance but does not help.
A parent accuses you of stealing.
A spouse asks to go home while already sitting in the home they have lived in for forty years.
A sibling criticizes from a distance but does not help.
The nervous system reacts before reason has time to speak.
Breathing creates a pause.
That pause may be only five seconds. But five seconds can be enough to soften the voice, unclench the jaw, choose a safer response, or step out of the room before saying something harmful.
This is not about becoming saintly. Caregivers are human. They get angry, tired, resentful, and overwhelmed. The goal is not perfection. The goal is recovery.
Breathing helps because it gives the caregiver a repeatable way to come back.
The physiological benefit: reducing wear and tear
Chronic stress is not just a feeling. It is a biological load.
When the body remains in threat mode, sleep suffers. Blood pressure may rise. Muscles tighten. Digestion changes. Inflammation may be affected. The immune system and cardiovascular system can take a hit over time.
No breathing exercise can erase the physical burden of caregiving. But practices that reduce physiological arousal may help lower the cumulative strain, especially when used consistently.
This is where responsible reporting matters. Medical research is often oversold, and early findings can be exaggerated by the media, institutions, and commercial wellness culture. The reference material you provided makes this caution explicit, noting issues such as publication bias, conflicts of interest, overinterpretation of statistical results, and unreliable health reporting.
So the honest claim is not: “Breathing will transform your health.”
The honest claim is: “Slow breathing is a low-cost, low-risk practice with plausible mechanisms and growing evidence for stress regulation. For caregivers under chronic strain, that makes it worth taking seriously.”
When to use breathing during caregiving
Caregivers often wait until they are already overwhelmed. But breathing works best when practiced both during calm moments and stressful ones.
Try using it:
Before waking your loved one.
Before helping with bathing or toileting.
Before responding to agitation.
After a medical appointment.
After a frightening episode.
Before calling family members.
While waiting in the car.
Before sleep.
When resentment or guilt spikes.
When you notice your shoulders rising, jaw tightening, or breath becoming shallow.
Before helping with bathing or toileting.
Before responding to agitation.
After a medical appointment.
After a frightening episode.
Before calling family members.
While waiting in the car.
Before sleep.
When resentment or guilt spikes.
When you notice your shoulders rising, jaw tightening, or breath becoming shallow.
Even one minute matters.
A caregiver might not have time for a 45-minute meditation. But most can find three breaths.
A simple seven-day caregiver breathing plan
Day 1: Practice 4-6 breathing for two minutes.
Day 2: Try box breathing for one minute.
Day 3: Use the physiological sigh three times during the day.
Day 4: Practice 4-7-8 breathing before bed.
Day 5: Use 4-6 breathing before a known stress point.
Day 6: Try coherent breathing for five minutes.
Day 7: Choose the one technique that felt most natural and repeat it.
Day 2: Try box breathing for one minute.
Day 3: Use the physiological sigh three times during the day.
Day 4: Practice 4-7-8 breathing before bed.
Day 5: Use 4-6 breathing before a known stress point.
Day 6: Try coherent breathing for five minutes.
Day 7: Choose the one technique that felt most natural and repeat it.
The goal is not to master every method. The goal is to find one reliable tool.
Safety notes
Breathing exercises are generally safe for most people, but they should be gentle. Stop if you feel dizzy, faint, panicky, short of breath, or uncomfortable. People with significant heart or lung disease, seizure disorders, pregnancy complications, or panic disorder should be cautious with breath holds or intense breathing practices and should ask a clinician if unsure.
For most caregivers, the safest starting point is simple: inhale gently, exhale slowly, and do not force anything.
The deeper truth
Caregiving asks people to live in a state of repeated emotional impact. There is the sorrow of watching someone change. The fatigue of managing what never seems finished. The guilt of needing a break. The loneliness of being praised as “strong” when what you actually need is help.
Breathing exercises will not fix the broken parts of the caregiving system. They will not make underfunded care affordable, make siblings show up, or reverse dementia.
But they can do something meaningful.
They can help the caregiver stay connected to the body.
They can interrupt panic.
They can soften anger before it becomes injury.
They can make space for prayer.
They can help a person sleep.
They can provide a moment of dignity when the day has offered very little.
They can interrupt panic.
They can soften anger before it becomes injury.
They can make space for prayer.
They can help a person sleep.
They can provide a moment of dignity when the day has offered very little.
For the caregiver, breathing is not an escape from the caregiving journey.
It is a way of staying human inside it.
Glossary
4-7-8 breathing
A breathing pattern that involves inhaling for 4 seconds, holding for 7 seconds, and exhaling for 8 seconds. It is often used for relaxation or sleep.
A breathing pattern that involves inhaling for 4 seconds, holding for 7 seconds, and exhaling for 8 seconds. It is often used for relaxation or sleep.
Ambiguous grief
A form of grief that occurs when someone is physically present but psychologically or emotionally changed. Dementia caregivers often experience this as they mourn the gradual loss of the person they once knew while still caring for the person in front of them.
A form of grief that occurs when someone is physically present but psychologically or emotionally changed. Dementia caregivers often experience this as they mourn the gradual loss of the person they once knew while still caring for the person in front of them.
Autonomic nervous system
The part of the nervous system that manages automatic body functions, including heart rate, blood pressure, breathing rhythm, digestion, sweating, and pupil size. It operates mostly outside conscious control.
The part of the nervous system that manages automatic body functions, including heart rate, blood pressure, breathing rhythm, digestion, sweating, and pupil size. It operates mostly outside conscious control.
Box breathing
A structured breathing technique using four equal parts: inhale, hold, exhale, hold. A common version is 4-4-4-4.
A structured breathing technique using four equal parts: inhale, hold, exhale, hold. A common version is 4-4-4-4.
Caregiver burnout
A state of emotional, physical, and mental exhaustion caused by prolonged caregiving stress. It may include irritability, numbness, guilt, sleep problems, resentment, sadness, and loss of personal identity.
A state of emotional, physical, and mental exhaustion caused by prolonged caregiving stress. It may include irritability, numbness, guilt, sleep problems, resentment, sadness, and loss of personal identity.
Coherent breathing
A slow, steady breathing rhythm, often around five to six breaths per minute. A common version is to inhale for 5 seconds and exhale for 5 seconds.
A slow, steady breathing rhythm, often around five to six breaths per minute. A common version is to inhale for 5 seconds and exhale for 5 seconds.
Cyclic sighing
A breathing technique involving a deep inhale, a second small inhale, and a long, slow exhale. It emphasizes the exhale and may help reduce physiological arousal.
A breathing technique involving a deep inhale, a second small inhale, and a long, slow exhale. It emphasizes the exhale and may help reduce physiological arousal.
Downregulation
A practical term meaning the body is shifting from high alert toward a calmer state. Breathing exercises are often described as downregulating because they may reduce physiological arousal.
A practical term meaning the body is shifting from high alert toward a calmer state. Breathing exercises are often described as downregulating because they may reduce physiological arousal.
Extended exhale
An exhale that lasts longer than the inhale. Many calming breathing techniques use an extended exhale because it may help shift the body away from a state of high alert and toward recovery.
An exhale that lasts longer than the inhale. Many calming breathing techniques use an extended exhale because it may help shift the body away from a state of high alert and toward recovery.
Fight-or-flight response
The body’s stress response to threat or pressure. It can be lifesaving in danger, but when activated chronically, as often happens in long-term caregiving, it may contribute to exhaustion, irritability, poor sleep, and physical strain.
The body’s stress response to threat or pressure. It can be lifesaving in danger, but when activated chronically, as often happens in long-term caregiving, it may contribute to exhaustion, irritability, poor sleep, and physical strain.
Heart rate variability, or HRV
The natural variation in time between heartbeats. Greater HRV is often interpreted as a sign that the body can flexibly shift between stress and recovery states. Slow breathing can temporarily increase HRV in many people.
The natural variation in time between heartbeats. Greater HRV is often interpreted as a sign that the body can flexibly shift between stress and recovery states. Slow breathing can temporarily increase HRV in many people.
Interoception
The ability to notice internal body signals, such as heartbeat, breathing, hunger, muscle tension, or tightness in the chest. Breathing practices can improve awareness of these signals.
The ability to notice internal body signals, such as heartbeat, breathing, hunger, muscle tension, or tightness in the chest. Breathing practices can improve awareness of these signals.
Mouth exhale
Breathing out through the mouth. A slow, deep exhale can create a stronger sense of release and is often used in sighing, 4-7-8 breathing, and other relaxation practices.
Breathing out through the mouth. A slow, deep exhale can create a stronger sense of release and is often used in sighing, 4-7-8 breathing, and other relaxation practices.
Nasal breathing
Breathing in or out through the nose. Nasal breathing naturally slows airflow and is often preferred for calming, steady breathing practices.
Breathing in or out through the nose. Nasal breathing naturally slows airflow and is often preferred for calming, steady breathing practices.
Nitric oxide
A gas produced naturally in the body, including in the paranasal sinuses. In the blood vessels, nitric oxide promotes vasodilation, or the relaxation and widening of blood vessels. During nasal breathing, small amounts of nitric oxide from the nose and sinuses mix with inhaled air and may support airway function, oxygen uptake, and blood-flow regulation.
A gas produced naturally in the body, including in the paranasal sinuses. In the blood vessels, nitric oxide promotes vasodilation, or the relaxation and widening of blood vessels. During nasal breathing, small amounts of nitric oxide from the nose and sinuses mix with inhaled air and may support airway function, oxygen uptake, and blood-flow regulation.
Parasympathetic nervous system
The branch of the autonomic nervous system associated with recovery, digestion, and restoration. It helps slow the heart rate, support digestion, and help the body return to balance after stress. It is often called the “rest-and-digest” system.
The branch of the autonomic nervous system associated with recovery, digestion, and restoration. It helps slow the heart rate, support digestion, and help the body return to balance after stress. It is often called the “rest-and-digest” system.
Physiological sigh
A natural breathing pattern involving two inhales followed by a long exhale. It can be used deliberately as a quick calming technique.
A natural breathing pattern involving two inhales followed by a long exhale. It can be used deliberately as a quick calming technique.
Sympathetic nervous system
The branch of the autonomic nervous system associated with action, alertness, and threat response. It helps prepare the body for stress by increasing heart rate, raising blood pressure, and mobilizing energy. It is often called the “fight-or-flight” system.
The branch of the autonomic nervous system associated with action, alertness, and threat response. It helps prepare the body for stress by increasing heart rate, raising blood pressure, and mobilizing energy. It is often called the “fight-or-flight” system.
Vagal tone
A term used to describe how effectively the vagus nerve helps regulate the body, especially heart rate and stress recovery. Higher vagal tone is often associated with better flexibility in responding to stress, though it is not a simple “good or bad” measurement.
A term used to describe how effectively the vagus nerve helps regulate the body, especially heart rate and stress recovery. Higher vagal tone is often associated with better flexibility in responding to stress, though it is not a simple “good or bad” measurement.
Vagus nerve
A major nerve that connects the brain with the heart, lungs, digestive tract, and other organs. It plays an important role in parasympathetic regulation.
A major nerve that connects the brain with the heart, lungs, digestive tract, and other organs. It plays an important role in parasympathetic regulation.
Vasodilation
The widening or relaxation of blood vessels. Vasodilation can improve blood flow and may help reduce pressure within blood vessels. Nitric oxide is one of the body’s important signaling molecules for vasodilation.
The widening or relaxation of blood vessels. Vasodilation can improve blood flow and may help reduce pressure within blood vessels. Nitric oxide is one of the body’s important signaling molecules for vasodilation.
Additional Resources:
Simple Breathing Techniques for Stress and Anxiety Relief
Dr. Cho introduces two breathing practices intended to help reduce stress and anxiety: box breathing and a combined abdominal breathing/pursed-lip exhale technique. The video explains each method step by step, including how long to inhale, hold, and exhale, while emphasizing that viewers should stop or reduce the timing if they feel short of breath, dizzy, or uncomfortable.
The central message is that controlled breathing can be used in everyday stressful situations, such as waiting for a medical appointment or calming down during anxiety. The video’s significance lies in its practical, low-barrier approach: it presents short exercises that can be practiced almost anywhere, while reminding viewers to adjust the pace to their comfort level.
View the video here:
Highlights:
- (00:00) — Dr. Cho introduces the video’s goal: teaching two simple breathing techniques to relieve stress.
- (00:41) — The first method is introduced as box breathing, also called square breathing.
- (01:09) — Box breathing is explained as inhaling for 4 seconds, holding for 4 seconds, exhaling for 4 seconds, and holding again for 4 seconds.
- (01:38) — Dr. Cho recommends doing 4 to 5 sets at a time while using a visual image, such as a square, to support relaxation.
- (02:40) — The video notes that holding the breath after exhaling may feel difficult at first but can become easier with practice.
- (03:07) — The second method begins with pursed-lip exhaling, which is described as helping the lungs move more actively.
- (03:32) — Abdominal, or diaphragmatic, breathing is introduced as breathing with the stomach rather than the chest.
- (03:54) — The technique is demonstrated as breathing into the belly for 4 seconds, then pursing the lips and exhaling for 8 seconds.
- (04:52) — Viewers are encouraged to shorten the exhale to 6 or 7 seconds if 8 seconds feels too difficult.
- (05:20) — Dr. Cho cautions viewers not to overdo the techniques if they feel dizzy or faint.
(Note: About Us, and if relevant, a reference bibliography, related books, videos, and apps can be found at the end of this article.)
Disclaimer: As a Senior Health Advocacy Journalist, I strive to conduct thorough research and bring complex topics to the forefront of public awareness. However, I am not a licensed legal, medical, or financial professional. Therefore, it is important to seek advice from qualified professionals before making any significant decisions based on the information I provide.
Copyright: All text © 2026 James M. Sims and all images exclusive rights belong to James M. Sims and Midjourney unless otherwise noted.
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