As a vital part of the certificate program, trainees are required to upload a video practicum into a cloud based Dropbox folder for review by a yoga4cancer Team member and mentor. This is a requirement of the program. Guidance on how to record and upload is provided. But sometimes, trainees can have a problem uploading files that are too large. Below is advice to reduce the file size of a video before uploading and after recording.
IMPORTANT: Please note the most efficient way to avoid the additional step to reduce the file size of a video is to ensure the video quality setting is on a lower resolution BEFORE recording e.g. 720p (1280×720) or 480p (854×480). How do reduce the file size is based on the settings of the device (e.g. camera, phone, tablet, computer) that a trainee is using to record. Please review and explore those settings before recording.
To reduce a video file size before uploading to Dropbox, you can compress the video using one of the following methods:
✅ 1. Use Built-In Tools (Mac or Windows)
- QuickTime (Mac):
- Open video in QuickTime
- Go to
File > Export As > 720por480p
- Photos App (Windows 10/11):
- Open video > click
Edit & Create>TrimorSave a copy(will reduce size slightly)
- Open video > click
✅ 2. Use a Free Video Compression Tool
Online (No install required):
- HandBrake (Free & open source, install required): Best quality control
- Clideo or VEED.io: Easy drag & drop
How:
- Upload your video
- Choose a lower resolution (e.g., 720p instead of 1080p)
- Reduce bitrate or quality setting slightly
- Export/download compressed version
✅ 3. Convert to a More Efficient Format
- Use .MP4 (H.264) or HEVC/H.265 for best size-to-quality ratio
- Many tools like HandBrake or VLC can do this:
- Choose MP4 as output format
- Select H.264 or H.265 codec
✅ 4. Trim or Cut Unnecessary Parts
- Shorten the video duration before compressing
- Most video editors (iMovie, Windows Photos, VLC) allow simple trimming