♪ Bob and Brad ♪
♪ the two most famous physical therapists on the internet. ♪
- Hi, I'm Bob Schrupp, physical therapist.
- Brad Heineck, physical therapist.
- And together we are the most famous
German physical therapists on the internet here.
- Sure, Heineck.
In our opinion, of course Bob.
- I thought we would throw that in there.
Okay. Today, Brad, we're gonna talk to you
about how to reduce your stress and help sleep with
we have two different methods
the 4, 7, 8 breathing method, 4, 7, 8, or the hum breathing.
- Okay, great.
- So, and Brad, you, well, I discovered the importance
of breathing when my wife had our children during labor.
- Sure.
- The first time around
she did not use the breathing techniques
or patterned breathing
or I don't know what they all call it.
And I don't know.
I don't know if we just did believe in it
and she had pain, right?
I mean, we really suffered.
The second time around we bought into it.
Oh my God. What a difference it made.
- Sure.
- It made just, I mean really took away the breathing.
- Right, and I think my experience with breathing
through martial arts, through Taekwondo, American Taekwondo
always talk about breathing with your techniques
so you can get the oxygen in you're faster, you're stronger
and you can focus much more.
In Iketo, which is another form, a softer form.
That's when we focused on breathing similar
to what we're gonna do here and just amazing how
you can get your body to relax and focus.
- I mean, they found it slows down your blood pressure.
It lowers your respiration rate.
- Oh, absolutely.
- It definitely decreases your anxiety and stress levels.
So this is important people.
I mean, if you're not doing any of these.
These are some things you really want to try out.
- Absolutely.
- Okay. The first time we're gonna talk about is
the 4, 7, 8 breathing.
And I'm adding a little bit of thing to that
'cause with 4, 7, 8 breathing
your first breathing in for four seconds through the nose.
But before you even do that, you start off
with what they call the yoga position.
You're gonna take the tip of your tongue and put it right
behind the back of your front teeth.
- Where your teeth come in contact with your gums.
- Yeah.
- Inside.
- Right, and I think Brad I think the reason
for this, they want you to focus on things
like that instead of focusing on your problems.
- Right.
- And the same with the numbers.
That's why when you're trying to count
and stuff, you can't worry about, you know
that the bills aren't paid or something like that.
I mean, it all starts clearing air.
- Exactly.
- So you're gonna put your tongue on that ridge
between the teeth and the gums back here
and then you're gonna breathe in for four seconds.
- Through the nose.
- Yep. You're gonna hold then for seven seconds.
Hold your breath.
And then you're gonna blow out
keeping the tongue in that same position.
- Right.
- But you're blowing out
kind of pursed lip and making a whoosh sound.
(whoosh sound)
Right?
- Okay.
- Like you're looking at me like you don't believe me.
The other thing, but I want to add into this, Brad,
is that when you breathe in
I want you to try to do diaphragmatic breathing.
- Sure.
- And diaphragmatic breathing is
you're gonna show from the side
or what do you wanna do Brad?
- Yeah. So the diaphragm is the big muscle
that keeps your lungs actually helps your lungs breathe
but you're gonna let it relax.
And when you to let it relax, you have to let your stomach
- Expand
- Expand. Yeah.
- A lot of people think when you take a deep breath
you're supposed to go and expand your lungs like this.
And really the best way to do it is to take a deep breath
and expand your diaphragm.
So this, I breathe in and my stomach is coming out.
And then when I breathe my blow out
then my stomach can go in.
- And a lot of this comes from the, you know,
Eastern cultures in the United States
and the West it's like keep the stomach tight.
- Right.
- You know, and it's completely not going
to help your relaxers.
- But I've treated people, Brad
that I've even had like first cervical rib problems
that they're too much of a chest breather.
And this, this is going up and down all day
and causing stress up at the neck.
- Exactly.
- So you wanna lower that?
So we're, again, we're gonna breathe in through the nose.
The tongue's in the position.
Then hold for seven seconds
and then we're gonna go ahead and release
(whoosh sound)
for eight seconds.
So Brad, and we want you to do that four times in a row.
So Brad's gonna do it.
She's gonna focus on Brad.
I'm gonna talk him through it and I'll be the timer
so that people who are doing this with us, right.
Can, can go ahead and follow right along in real time.
- And I think we should put it in,
make sure you're in good posture.
- Yep, good posture
you're gonna do the diaphragmatic breathing.
I know this is a lot to take in, but let's start off with
- Look at it from here.
It's shoulders back.
- You wanna do it that way?
Or you want.
- No, this face. I just wanted to show they got.
- Oh, good posture.
Yep. All we're gonna start with out though Brad.
Okay. Ready?
- Yep.
- Out 1, 2, 3, 4, 5, 6, 7, 8
in 1, 2, 3, 4
hold 1, 2, 3, 4, 5, 6, 7
out 1, 2, 3, 4, 5, 6, 7, 8
in 1, 2, 3, 4
hold 1, 2, 3, 4, 5, 6, 7
out 1, 2, 3, 4, 5, 6, 7, 8
in 1, 2, 3, 4
hold 1, 2, 3, 4, 5, 6, 7.
And out 1, 2, 3, 4, 5, 6, 7, 8.
- I'm relaxed now.
- Yep, you're gonna want to stay relaxed.
This is the one that is gonna be good at night
if you're having trouble sleeping.
Because especially if you have someone in the bed with you
you don't wanna do the next one
which is the, the humming one.
- Sure.
- Which could make a lot of noise and wake them up.
But you do this. It's gonna take your mind
off the things that are bothering you.
- Right.
- And it's gonna slow your breathing down, which is
if you, if you pay attention to yourself, when you're upset
your breathing's going faster.
- Sure.
- And your heart rate is going faster.
- Shallower.
- Yeah. This next one I actually like to do in the car Brad.
that's how easy this one is to do.
- Okay.
- And this is more of a hum method, you know
and this is based on, you know, you can look in religions.
I won't bring up the one example cause you didn't
think it was a good example, but the Tibet Tibetan monks
you know, they do the, ommmm,
or ommmm, or mmm I'll put these all down below.
Sure.
Om, aum, mmm
But this humming seems to have this magical effect
on you somewhat of calming you down.
- Sure.
- And it's also breathing out, you know
when you're humming, you're breathing out.
- Yep. Yep.
- So all you're gonna do on this one.
Very easy to do I again,
keep your eyes open if you're in the car,
but you're gonna breathe in through the nose again
and then you're just gonna let it go as long as it'll go.
(humming sound)
And that's it Brad.
- That's it.
- But you'd be surprised how that starts to
calm things down and, and makes things work a lot better.
So let us know how it works out for you.
- Yeah.
- Give us some feedback on this.
- It's absolutely. The breathing is just incredible.
How it controls your mood
your mind, your muscles, et cetera.
- Yep. Thanks for watching.