This video introduces a simple breathing technique that can help calm the body during moments of stress. Dr. Fern Hauck, founder of the International Family Medicine Clinic (IFMC), leads viewers through a gentle conversation and easy visual guidance. The video teaches viewers how to practice box breathing by breathing in, holding, breathing out, and pausing again in a steady four-count pattern.

Thank you to Dr. Mansi Trivedi, Dr. Jessica Row, and Dr. Fern Hauck for developing the script; Pooja Viswesh, Marjan Omranian, and Rebecca Lerdue for creating and editing the video; Maryam Hamza for appearing in the video; and Samman Akbarzada for providing the voice-over.

Video Script

NARRATOR: “There are moments in life when we feel anxious, overwhelmed, or stressed. One way to help your body feel calm is through your breath. In this video, we’ll show you a simple breathing method called box breathing that you can do anytime, anywhere.”

PATIENT: Doctor, sometimes I feel very stressed—like everything is too much. Is there something I can do in those moments to feel better?

DOCTOR: Yes, many people feel that way. One simple thing you can do is use your breath to calm your body. I’d love to show you a method called box breathing.

PATIENT: Box breathing? What’s that?

DOCTOR: It’s like imagining a square and breathing around it. We breathe in for 4 counts… hold for 4… breathe out for 4… and hold again for 4. Let’s try it together once. I’ll guide you first.

DOCTOR: Now you can try it.

NARRATOR: Box breathing can help calm your body and mind. You can do it anytime—before sleep, during a busy day, or anytime you need a moment to breathe.