♪ Bob and Brad, ♪
♪ The two most famous ♪
♪ Physical therapists ♪
♪ On the Internet ♪
- Hi folks, I'm Bob Schrupp, physical therapist.
- Brad Heineck, physical therapist.
- We are the most famous physical therapists
on the Internet. (clapping)
- In our opinion of course, Bob.
- I've been pumping us up for awhile, Brad.
Today we're talking about the one simple thing
everyone should do to decrease stress and improve sleep,
plus we're doing a giveaway.
- A giveaway, It's all together.
that's something new.
So this is something I've been pondering
awhile Brad, - Uh huh.
I truly believe it is something
that everybody should incorporate in their life.
- Sure.
- But, if you are new to our channel,
please take a second to subscribe to us,
we provide videos on how to stay healthy,
fit, pain-free, and we upload every day.
Also go to
bobandbrad.com
That was quite a nice entry there, Brad.
We're always doing a giveaway,
this week we are giving away a Sleepovation mattress.
Very cool.
This is not the full mattress, this is just a sample of it.
- There you go.
- You can also find the contest if you go to Facebook,
it'll be pinned to the top of the page.
If you want a short version of us,
go to Instagram, Twitter, or TikTok.
So just real quickly about the mattress,
it's got 700 individual mattresses,
it's got air channels, it's awesome.
Mike, one of our cameramen, was saying the other day,
we allowed him to have one, remember?
- Yeah.
- It's the first time he's been able to sleep on his back.
- Right.
And I could concur with that,
I love sleeping on my back now.
I'm happy, I'm a happy person.
- All right we're also giving away a couple pillows,
let me move this out of the way.
Brad, these pillows actually also have springs in 'em,
but you don't feel them.
- No, you really don't. It's really cool.
- This is what the full one looks like.
- Yep, so, all right let's get to work, Brad.
Timber!
- I'm very grateful.
- Grateful for what?
- My mattress.
- Oh, okay.
(laughing)
All right, so.
People are obviously dealing with a lot
of stress nowadays, right?
- Oh yeah.
- Yeah and a lot of times people have a lot
of trouble sleeping.
And this can help with both of them.
We're just talking about learning proper breathing,
a lot of times when people are stressed,
the first thing that happens
is their breathing shallows out.
- Right.
- I've seen this in people who have been stressed,
their breaths become short and rapid,
and it makes you feel even more anxious then.
- Well you're not getting the blood, the oxygen
and the carbon dioxide exchange, you know,
everything, it starts to compound.
- Yeah and it zaps your energy levels.
- Right.
- So you need to learn how to breathe correctly,
so we're going to show you two breathing exercises.
Throw 'em into your day,
you could do 'em while you're driving,
I do it all the time when I'm driving.
I've done it at night when I've had trouble sleeping.
- Sure.
- It's definitely helped with that too so,
it's kind of the answer for everything, right Brad?
- Yes, you really need to, you know,
practice it a little bit, don't just do it once,
and as you get better with it,
like anything, it starts to flow
and becomes part of your world.
- Yeah, just as a general overall statement,
you're gonna breathe in through the nose,
(inhaling)
and when you breathe in, you should,
supposed to be expanding your diaphragm.
(exhaling)
Lot of people think when you breathe in,
your chest expands.
(inhaling)
That's wrong.
- Right.
- What you want to do is breathe in,
(inhaling)
let your abdomen expand.
- Right.
I mean, your chest does expand
and your ribs do, but, you don't want to tighten here,
you want to let the stomach go along with it.
(inhaling)
- Sometimes people have a better time
trying it first laying down, - Yeah.
And working on it, and sometimes they even
put a little, like, little teddy bear or something here,
that they try to make raise, you know, so.
- I've never did the teddy bear
but I just watch it going out.
- Yeah you can just feel, - Yeah put your hands there.
you can put your hands there.
(inhaling) - That's a good tactile way.
- So into the nose, expand the abdomen,
then out through the mouth
which we often recommend purse breathing,
it's like you're trying to blow out a candle.
(exhaling)
- I don't like purse breathing myself.
- Don't ya?
- I like the throat one.
- Oh, throat, tell them about it.
- Yeah, I learned it in Aikido, which is Japanese form.
- Tell us about it, Brad.
- Nothing wrong with purse breathing at all,
except for when I do that I tighten my lips up
which makes me feel like I'm getting a little tense,
so if I restrict the air with my throat,
(exhaling)
I actually used to make that noise,
everyone in class would make this,
(exhaling)
- Sure.
- And it was very calming, actually.
But it's your option of course.
- And that's the thing too,
when you're breathing in the air,
think, I'm breathing in peace and calm,
and that when you're breathing out,
you're breathing out stress and tension.
You know, whatever visually works for you.
- Right, you're breathing in energy, which is oxygen,
which you literally are, you have to have oxygen
to create energy, breathing out carbon oxide,
which is waste product of your muscles,
get rid of it!
- Yeah whatever visual thing works for you, use it.
- In with the good, out with the bad.
- Right, so let's talk about, four-seven-eight versus,
this is one of the common ones, very widespread I would say,
so you're gonna breathe in for four,
(inhaling) - Four what?
- Four seconds.
- Okay.
(inhaling)
- Hold for seven.
This is where you hold for seven.
(exhaling)
And then you're gonna breathe out for eight.
(exhaling)
Very simple to do.
Where they came up with these numbers, I don't know.
Brad, do you know how they came up with these numbers?
- No, I don't, but I know four-seven-eight,
is the seven and the eight are a little bit too long for me,
so I tend more to go towards the next one.
- Oh yeah, we're gonna talk about another version.
And again, there's no limit to how often you can do these,
you know, where I became a real big believer
in breathing, Brad, was, my wife,
we have three children,
the first child, I don't know what was going on,
we didn't know what we were doing,
and we didn't do any of the Lamaze classes or anything,
we just like showed up--
- Jump into emergency, we are here.
- She, my wife had so much pain.
I mean, it was awful.
Second one we went to the Lamaze classes,
and learned the breathing, oh my God, it was like,
it was night and day.
- You felt a lot better?
- I felt a lot better, she felt a lot better,
more importantly, so.
Next one is, this is the one that Special Forces,
a lot of the, I think, Green Beret, I don't know who use it,
but they are trying to--
- I'm not even sure if there's a Green Beret
officially anymore, but--
- Isn't there?
- I'm not sure, there might be, but--
- How about Navy SEALs?
- A guy contacted us, commented, just this morning--
- Oh did he?
- And he said, 'cause he's on a video like this, he said,
well, you know, they maybe have that breathing
but the real reason we fall asleep fast
is 'cause we're so damn tired.
- Sure.
- We're working all day.
- But they, I thought, I had heard,
they use it before missions.
- Right, so you can relax by, think clearly.
- Right.
So four squared, so with that one,
what you're going to do is breathe in for four seconds.
(inhaling)
Hold for four.
(exhaling)
- Oops.
- Out for four.
(exhaling)
I heard that.
(exhaling)
And then hold again for four.
- Can you hear that, Liz?
- So basic, you're making a square.
In for four, hold for four, out for four,
hold for four more.
- And I think you'll find after you practice this,
not very long, you won't have to count the four,
if you don't want to, you'll find your rhythm
and it just becomes a natural way.
- Yeah and what they say on four squared,
they are not tied to the four seconds.
They said, if you want to go five seconds,
go five seconds, if you want to go six seconds,
go six seconds.
- Which makes sense, It does.
Body size, and all kinds of different reasons.
- But I, you know, really, give this a try,
you know, people who have anxiety attacks
and I think this, you can stave some of that off--
- Right.
- If you keep your anxiety levels at a level
where it's manageable--
- And your self-defense...
- Oh immunity?
- Immune system does much better when you relax.
- Yes, yep, you want to keep that as strong
as possible during these trying times, so.
Anything else, Brad?
- Oh we're done?
- Yeah, do you have anything else?
- I was going to throw something else in--
- Go ahead, let's hear it.
- I can't remember what it was.
(laughing)
Well, you know, I want to get out of here.
- Breathe, breathe.
Okay remember, Brad and I are not just pretty.
- We're pretty ugly.
- No, we're pretty handy.
- Oh that's right.
- And helpful There you go.
- So make sure you subscribe to us.
- Haven't said that one for a long time.
- Yeah.