♪ Bob and Brad ♪
♪ The two most famous physical therapists ♪
♪ On the internet ♪
- Hi folks, I'm Bob Schrupp, physical therapist.
- Brad Heineck, physical therapist.
- 'Cause we are the most famous physical therapists
on the internet. - In our opinion,
of course Bob. - Brad, everyone we know,
everyone. - Everyone.
- We know should do this one exercise daily, no exceptions.
- It's very easy and very effective.
- And it's very needed.
So by the way, if you're new to our channel,
please take a second to subscribe to us.
We provide videos on staying healthy, fit, pain-free,
and we upload every day.
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BobandBrad.com 'cause we're always givin' somethin' away.
Right now, we're givin' away,
(sticks tap) the Booyah Stik and you can see
all the exercises that we do with that too.
Go to the Give Away section and you can sign up for it.
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pinned to the top of the page.
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We got a 60 second version of our program.
- There you go!
- All right, everyone we know, Brad,
has to deal with stress in their lives.
- Correct. - Maybe it's because
they knows us and that's,
(Brad laughing) we're the stress.
- Especially our spouses. - Yeah, this is the one tool
to help you manage that stress.
It can also help you get to sleep,
and it can also help you manage your anger.
- Oh yeah.
As a matter of fact,
well I even put a little...
Well you keep, I'll just add when I feel appropriate.
- Okay, you keep goin'.
Okay, so we,
we looked to a group of guys that have to deal
with life or death stress.
And that's the Navy SEALs and how do they manage stress?
It turns out, they use this simple breathing exercise
or technique and it's called Box Breathing,
or Four Square Breathing.
So it's very simple and we're gonna,
I'm gonna just describe it quickly and then we'll show it.
- Sure. - So you breathe in
for four seconds.
Ya hold your air in the lungs for four seconds,
then you exhale for four seconds,
and then you hold your breath again,
after you've exhaled.
- For four seconds. - For four seconds.
- So yeah, you get the--
- Get the square, yeah. - Square box.
- You could do three seconds and still make it a square,
or five seconds all there.
You can, what's nice about this is
you can actually almost do this in front of people
and they won't even know you're doing it.
- Sure.
- If you're at a stressful meeting or something like that,
I think you could get by with it.
- Unless you're tryin' to talk to 'em.
- Unless you're tryin' to talk to them, yeah.
That wouldn't work then, so. - Now, I'm pretty sure
about this, but as far as breathing,
the inhale going through the nose.
- Right. - Exhale, out the mouth.
- That's correct.
And when you inhale, you wanna do diaphragmatic breathing,
which means, a lot of people thing when you breathe in,
your chest fills up.
And that's not really right.
What you want is your diaphragm to fill up.
So when you're, when you breathe in,
you actually wanna have your abdomen kinda expand.
- Right, so the diaphragm, it relaxes and it
pushes out and that's just not, society,
our society doesn't accept that.
- Accept that, think that way. - Right that,
but that's not correct.
- But and what you may wanna do is even practice
laying down first 'cause it seems to be a lot easier to do.
That's not really the purpose of this video
is to show you all that, but if you wanna do it right,
you wanna learn eventually how
to do diaphragmatic breathing.
And by the way, I just wanna tell a quick story
why I believe in the power of breathing.
My wife and I, we've had three children,
and I guess you'd say that she delivered them.
But I was there. (Brad laughing)
On the first one, for some reason,
we didn't believe in Lamaze breathing.
I don't know why.
This was 30 years ago. - Right, that was,
you guys were still--
- We were rookies and we didn't know what we were doin'.
And she had so much pain, oh my god.
So the second one, we did the Lamaze breathing.
We bought into it and it was like a huge difference.
- So you went to the class?
- Went to the class, took it all in and--
- You passed?
- We passed, we did,
it was amazing what a difference it made.
I've also had friends that have had
what they thought were heart attacks.
- Sure. - And it ended up
being stress and I know it's
because those guys don't breathe at all.
They hold it all in and all.
- Well when you do get stress,
often times the, the knee-jerk reaction is to--
- Yeah, hold it all into the chest.
- Hold it all in, which makes everything worse.
You don't get the oxygen and carbon
dioxide escapes and your body turns into this acidic
ball of fluid and flesh.
It turns it-- - That's quite a description,
Brad. - Well Bob, it's
the way it is.
I'm gettin' all-- - Why, Brad, why?
- So I just breathe a little bit and relax.
- So let's do it once.
Let's do it, Brad, let's go.
Breathe in for four seconds.
Gonna breathe in through the nose.
Hold the air in your lung for four seconds now.
Exhale for four seconds.
And after exhaling, you're gonna hold your breath again
once the lungs are empty.
So very simple to do.
A variation of that that I often do is four-seven-eight.
So you go in for four seconds, (breathes in deeply)
hold for seven seconds.
I just seem to like to hold it longer.
I do personally.
Hold for seven seconds and then exhale for eight seconds.
Kinda, they often say blowing, make whooshing sound.
(blowing air out)
This is one that you can't do in front of people.
This is the one I do in the car.
I did it this morning 'cause I was late,
and then I had to leave and go back and get even more time.
(laughing) - Yeah, we don't wanna hear
about your problems. (laughing)
So that's it.
That's the deal.
I think everybody would benefit from this.
And because like I said, who doesn't have stress
in their lives?
- I didn't even get to put my half in there.
- Well yeah, won't you tell?
- Well I don't know, now we're almost done with the video.
- Well come on, now I wanna know it.
- Well okay, as you know, I was into martial arts
for about 17 years and I did some aikido,
which is a softer style.
And they really emphasize breathing in a very,
kinda like the four-seven-eight, but a little different.
They did that same.
Bring your lips together, you controlled exhalation
with your throat and made kind of a weird noise, actually,
which you wouldn't do in public.
But it works well and also in TaeKwonDo,
as American TaeKwonDo, every class,
everything emphasizing breathe in, breathe out.
Every movement, you have to breathe.
It just became
part of my life. - Part of your life, right.
It's very, very important.
It helps you handle stress so well.
- Oh much better.
It just is one of those things.
I remember once swimming and I was uncomfortable swimming.
I was in a triathlon and I was not a good swimmer
at the time.
I thought I was gonna have to wave to get someone in
'cause it was-- - Oh, like you're
nearly drowning. - Yeah, I was very scared.
And I thought think about your breathing,
think about your breathing.
I started breathing, my body start to relax.
I started to float and I started to tread water,
regain my composure and then took off.
- You sure you weren't floating up, like towards the light?
(laughing) - No.
No, I wasn't that far, Bob.
I would've called for the kayak before there.
But it definitely is a very productive--
- No wonder you're so zen, Brad.
No wonder you're so zen.
All right, Brad and I can fix just about anything.
- Except for. - A broken heart.
- This kind of relates to it though.
- That's right, you wanna not have the heart attack
or the heart stress.
- Arrest. - Or heart arrest.
All right thanks for watchin'. - No one's watching anymore.
(laughing) (light synthesizer)