♪ Bob and Brad ♪
♪ The two most famous ♪
♪ Physical therapists ♪
♪ On the internet ♪
(clapping)
- Hi folks, I'm Bob Schrupp, Physical Therapist.
- Brad Heineck, Physical Therapist.
- Yes, and we are the most famous
physical therapists on internet.
- In our opinion, of course, Bob.
- Today, we're gonna show you three
breathing exercises that can change your life.
I think Brad, breathing is often overlooked
in the management of anxiety and stress
and even pain management. - Right.
- So this really came evident with us,
with my wife and I, when we had our first child.
We've had three children together, I guess she did the work.
When we had our first child, we didn't really
buy into the breathing thing, the what's it called?
Lamaze, breathing, and we just didn't do it,
and she had a lot of pain.
And the next time we bought into it totally,
totally different experience. - Sure.
- It just, the pain got knocked down, I mean,
that alone showed me that it's the power of breathing.
If you are new to our channel
please take a second to subscribe to us.
We provide videos to help you stay healthy,
fit, pain-free, and we upload everyday.
Also, you're gonna wanna go over to Facebook.
- Get it out. - Over to our website,
bobandbrad, cause we're giving away the Thermotex?
Yeah, this is really a cool device.
We're giving away the Thermotex Infrared Heating System.
- Ah, yes. - That's fantastic.
Brad and I use that almost every night,
especially in the winter on our back for our back pain.
- Right. - But yeah,
go to bobandbrad.com, our giveaway section
or it's on Facebook. - There you go.
Bob before you go any further,
I did wanna interject my personal experience
with breathing before. - Sure.
- Cause we're giving three systems
about how to learn to breathe,
but I started focusing on my breathing
in my early 20's when I started at the Martial Arts.
And they focus every classic breathe in, breathe out,
exhale. - How important it is, right?
- Right, and in other things with relaxation
and Aikido it's like this really works.
It could really make your stress level
from here, down to here just by focusing on how you breathe.
And you can do these things in your car
if you're stressed out on the way to work
or on the way home from, back from work.
- That's where I usually do it, Brad.
- Sure. - I use it,
I did it this morning. - Yep.
- I knew I was gonna be meeting with you and--
(laughs) - Big stress.
- You gotta get things calmed down so,
but when I talk with people who are anxious
I can see their breathing, it's rapid.
- Right. - When I'm at night,
when I'm sleeping in bed if I'm upset about something
or anxious about something I count my respirations
and they're higher. - Right.
- You need to get them slowed down.
- It's shallow and higher. - Shallow and higher, yep.
And it just leads right into greater anxiety,
so-- - Exactly.
- With all these, what we're gonna recommend
is that you do diaphragmatic breathing.
And that's basically belly breathing.
So instead of when you breathe in,
you're not trying to expand your chest
you're trying to expand the diaphragm which is in the belly.
- Right, so that means your belly extends out which everyone
doesn't like to do because it's--
- Right. - It doesn't look
aesthetically pleasing. - It's not attractive, yeah.
(laughs) And so you're
breathing in through the nose,
and the belly's expanding while you're doing that.
And then you, a lot of times they recommend purse breathing,
which is like you're blowing our a candle.
In some instances they even say take your tongue
and put it between the teeth and the front gums.
- And there's different-- - Ways of doing it?
- I've been told the tongue right behind the,
on the roof of the mouth, right behind the--
- The teeth. - The two front teeth, yeah.
- And even, I've heard you can do it this way.
(raspy exhale) Like make the noise.
- Sure. - I mean, do you wanna
show real quick, Brad, how the--
- Very quick, Bob. - This goes up.
(laughs) - So we got the little
teddy bear here, just so you can see it.
So if I were to-- - Teddy bear?
That's a lion. - Well, that's some kind of
little thing. (exhales)
So this is wrong, I'm full at the lungs, the chest--
- [Bob] That's incorrect.
- Right, if I'm gonna do it right, it's--
(deep inhale) - [Bob] Yup.
He's breathing in, boy you really got that thing going.
(laughing) Wow.
- Yeah, I'm good at the getting the old belly going.
- [Bob] Yeah, you're good at it.
I can tell you that much. - Alright.
Alright let's talk about the first one.
The first one is Box Breathing.
This is actually used by a lot of the armed services,
special forces. - Sure.
You can imagine, Brad, how important it is
for them to keep their anxiety levels down.
They're in a plane, ready to go on a mission.
- Sure. - So it's called
Box Breathing, so you can picture a box.
And you're gonna pick the length of time,
you can do anywhere from three seconds
all the way up to nine seconds for each side of the box.
- Right. - So you're gonna breathe in.
Inhale, let's take three seconds.
Okay? - Okay.
- And you do it, Brad-- - Okay, go ahead.
- Cause I'll be talking, inhale for three seconds.
Hold for three seconds, one, two, three.
Exhale for three seconds, and then hold
one more time for three seconds, there you go.
- And then start in again. - And then start in again.
And you decide what length works for you.
Brad and I were just discussing this.
The next one's called Four, Seven, Eight.
I always do a little variation of that,
I'll hold it longer than they recommend.
And you said too you-- - I hold it a little
less than seven seconds. - You hold it less
than seven seconds. - Right.
- And this one you find the one that works for you.
- Right. - Again, three seconds in.
Hold, three seconds out, hold.
- Yup. - Real simple to do.
Next one is Four, Seven, Eight.
Yeah, this is my favorite.
This is the one I'll use at night sometimes or in the car.
In this one, you breathe in for four.
- Right so-- - Hold for seven,
which is quite a good hold. - Mm-hmm.
- And then breathe out for eight.
Real common one, real popular one.
Again I like to breathe in for four
and I hold for like ten. - Sure.
- And then I just breathe out however long it takes me.
The third one, which by the way
seems to fit with the name, I guess
you'd call it Third Breathing. - Sure.
- So what you're gonna do is first you're gonna inhale
about a third of your lung capacity.
So, and again you're gonna pick the time again.
It can go to five seconds, seven seconds, nine seconds.
A third of your capacity, hold for five seconds.
Then inhale for up to two thirds of your lung capacity,
hold for five seconds, and then completely inhale.
Hold for five seconds and then you're done.
So with all these, you're seeing that
you're doing some inhaling, you're doing some holding,
and then you're breathing out.
- Right. - And you need to find out
which one of these works best for you.
- Right. - Or even a little
variation of one of these. - Right.
- But pick the time, about what length you wanna go.
I can't recommend this enough, Brad.
- Sure. - I mean it just,
people get anxiety attacks and stuff like that
and it's always the shallow breathing on them
that you can see. - Right.
- Alright, thanks, good luck with it.
And remember, Brad and I can fix just about anything.
- Except for-- - A broken heart.
- But we're working on it. - Yeah, day and night.
- This could kinda fit into it.
- Yeah, this works on cardiac.
- Yep, cardiac. - Cardio.
(laughing)
- Goodbye. - Thanks.
(synth beat)