STOP Stress & Anxiety Using the “BEN” Approach for Any Personality
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♪ Bob and Brad ♪ ♪ The two most famous
physical therapists ♪ ♪ on the internet ♪ – Hi folks, I’m Bob
Schrupp, physical therapist. – Brad Heineck, physical therapist. – Together we are the most
famous physical therapists on the internet. – In our opinion, of course, Bob. – And we’re really bad actors, obviously. And today we’re gonna
talk about how to stop stress and anxiety using
the BEN approach, B-E-N, and it’s for any personality. Brad I’m proud of you, you developed this, and B doesn’t stand for Brad, does it? – No, no no no! – So we’ll get into that. 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. Also, please join us on
our social media channels. We are gonna give you two good reasons. Number one, if you’re
tired of us babbling, go to Twitter and Instagram and we give you a shortened version, a 60 second version of this. – Yes. – And if you want to go sign
up for one of our giveaways, go to bobandbrad.com, go
to the giveaway section. Or go to Bob and Brad Facebook. And what we are giving
away right now Brad, is? – The Wall Anchor, Bob! These lovely things on
the wall to make exercise wall fitness doable. – We’re not giving away the bands, we just giving away the clips. – Right there. – Yeah, we’re giving away four of them, I mean four in a set. – Right, yes. – Really cool. All right Brad, talk
about your invention here. – Well I don’t know if
you’d call it an invention, but, you know, stress and anxiety, we all deal with it to a certain degree. Some people more than others. But how do you approach it
so that you can manage it, and I don’t know if you
can ever get rid of it, because you need a certain
amount of stress in your life, and psychologists say
this, to stay healthy. But you gotta be able to manage it. – Yeah, it’s gotta be
at a manageable level. – And be in control. So I thought we’ve gotta
come up with a system that’s gonna work not just
for you, not just for me, but for everyone. – Well what I like about this, Brad, is I think you’ve taken probably
almost like the top three nonpharmacological approaches, right? – Right. There’s no medication
even needed with this. So B-E-N, let’s start with the first one, you need to be able to manage
and control your breathing. – Very important. – Right. – I have a friend that
just had an anxiety attack, and I swear it’s because
he was not breathing. – Sure. Shallow tight breathing. – Shallow tight breathing
throughout the day, and you keep doing that
and it just builds up, and all of a sudden there you are, bamo! – Right, so we’re gonna
to give you three options, because everyone, every personality, it may not work for everyone. – Three breathing options. – Right, and number two, E is exercise. You need to exercise, get
those muscles to relax, and along with that your mind
is going to relax with it. – Yeah, exercise is a huge one
for anxiety and depression, and without a doubt I
think it’s the natural drug that helps you control it. – We are gonna put out
five different options for exercise to fit any
personality, I think. And the last thing, and this is my weak point
but I’m working on this now, is take a nap in the middle of the day sometime when you can fit it in. And I’m talking about not
hour nap, a power nap. 10 to 20 minutes. – Yeah, because then
you don’t go into REM, and you don’t get into that
deep sleep and you’re fine. But, you know, as a
subcategory under that Brad, you might even say, just
getting enough sleep overall. – Sure. – It is just huge. I mean your body just
doesn’t have the ability to fight off anxiety if you’re tired. – Sure. – Cowards, or what is it? Sleepiness makes cowards of us all? Or tiredness makes cowards of us all? I didn’t do it justice! – (laughs) That’s all right! – I didn’t make that up,
that’s actually something. – Let’s go to breathing once, Bob. Let’s give some options for breathing now. These are all, particularly
the first two, studied– – Are common ones. – The first one is called
the 4-7-8 breathing. It doesn’t fit my personality. Bob likes it. – I like this one, yeah. I do it in the car. I did it on the way here this morning! Warned I was gonna be working with you. – So what is it? – So you brief in for four, you hold for seven, and then you breathe out
for eight, for a count. – So not necessarily four seconds, is it? – You know, it’s a general
guideline in my world. I know there’s right ways to do this, or extremely persnickety ways. – You don’t need a stopwatch. – No, and it just works for me. So I breathe in and the hold,
and I really like the hold, the seven just seems to– – So you breathe in for a count of four. – In through the nose, hold it for seven, and then I do pursed
breathing for the way out. – Right, yeah. – And for eight seconds. – And how many times you repeat that? – Again, I don’t even count. I just do it until I feel like I’ve got things under control. – Right, got things relaxed. – And then someone cuts me off and I’ve got to start all over again! (laughs) While I’m driving! – The second one is another one that I found in the
literature as four, four. It’s the same concept,
but just four seconds in and four seconds out. A nice even breathing. – I think I’ve even seen four, four, four. Like, in hold for four, and I think that was the
one that the Navy SEALs did. – It could be. – Like before, when they’re in the plane ready to be parachuted onto a site. – Sure, before their mission. – And that’s again an example
how important this is, that the Navy SEALs saw the importance of you gotta get yourself calm and in the right frame of mind before you go on these missions. – And the last one is
one I learned in Aikido, which is a Japanese form of martial arts where in part of the end
of the class typically we would be in an Aikido position, I’m not going to show it here, but the breathing was
similar to the four, four. Except for instead of using pursed lips, your exhale would be
controlled by your throat. And I find that more relaxing, because when I purse my lips I get a little tense in my face, which you’re trying to avoid. So if you exhale and
control it with your throat I find it much more relaxing, and I’ll give you a demonstration. So if you breathe in and then exhale, you may be
able to hear us, and you go (exhales) it makes kind of a noise,
a little eerie noise. In a class full of 20
people all doing this, it’s very quiet, you can hear
everyone exhale like that, but everyone’s in the same frame of mind. And I would breathe like
that for a couple of minutes with everyone in class, and everyone was, you could just tell, the whole class was calm and relaxed. – I wanna try that, because
that makes complete sense to me. Any tightening anywhere is going to affect your stress level and breathing. – Let’s go on to exercise. – Sure. – There’s a lot of
different ways to exercise. My personal one is aerobic. – Yeah, me too. I like to get my heart rate up, either for a long period of time, well not long, you know, 30 to 45 minutes. And sometimes I like to do
some Fartleks, or wind sprints, to get that kind of aerobic exercise. That’s my personal. And that’s up to you,
it may be a lower level. Whatever it is, next yoga. Yoga can be a great way to
relax, stretch those muscles. – And I do a little bit of that, both. Because I’ll stretch before I run, and it’s not yoga, but
stretching is just very calming. – Yeah, exactly. – It’s a very reflective period. – A lot of people like
resistance training, whether it’s with iron weights,
barbells, dumbbells etc. Or like we have here, with
the bands, resistant bands. I do the bands, I like that because it
works out well for me. And then of course there’s other options like Pilates, Tai Chi. – I’m gonna actually be doing
some Tai Chi this winter. – Oh really? – Well my balance just isn’t
as good as it used to be, and I’m tall and I got little feet and this is just not a good combination. So I’m like, I wanna do
just a couple days of it on my own in front of a TV. I’m sure there’s on
YouTube someone’s done it. – Oh yeah, you’ll find somebody. And then, again, we mentioned the nap. Get that, if you can do that nap. And this is something,
after work if I get home, because at work it
would never work for me, at home if I get home, take a little nap. But usually, I’m too wired up. I get home I see too many
things to do, you know! – Arianna Huffington, she’s the one that founded
the Huffington report, she just wrote a book called
Thrive, I believe it was. And she was the type that
would work herself to death, and she talks about, spends great lengths speaking about the importance of sleep. – Sure. – Actually the podcast I
listen to, Tim Ferriss, he goes on and on about it too. That was his goal for the last year. Just to make sure he was
getting enough sleep. Because if you don’t,
everything else goes to heck. – Right, I can imagine he’s probably got a wired up of personality. – Yeah he does, exactly! (laughs) He deals with anxiety and depression even. You know, it’s funny
because I had some friends over at the cabin and they were
all trying to talk me into, we had just finished playing cards and they wanted to go another round. And it was 12 o’clock
at night and I’m like, “I’m still gonna wake up at
six o’clock in the morning “Like I do, and I’m not
gonna lose that hour sleep!” – Yeah, you really gotta work on that! – Sometimes you gotta say no. – Yeah. (laughs) So, very good. BEN, B-E-N stress and anxiety, I’m feeling better already! – This is gonna cross the whole nation. The new Brad technique called the BEN. – It’s like Gentle Ben,
remember Gentle Ben? That big bear! – That’s right, if you’re older
you probably remember that. – Yeah, 50 or older. Do you remember that Liz? – Of course she wouldn’t. – She doesn’t. – No. (laughs) – It was a big hit show. – Yeah. – All right, thanks
very much for watching! – Carry on. (upbeat piano music)

51 thoughts on “STOP Stress & Anxiety Using the “BEN” Approach for Any Personality

  1. Liking the Why Bob?! thumbnail πŸ˜‚
    Bob u can UouTube Austin Goh for tai chi and qigong he's a famous professional expert

  2. I love weight training for relaxation & de-stressing. As soon as I step into the gym I enter the zone and put everything else out of my mind except my workout. Love that. I do however, suck at meditation and breathing exercises. With meditation, if I grow still to meditate, I just go to sleep. LOL! And breathing exercises? I just don't have the patience. Napping would be cool but not realistic with my schedule.

  3. I love it when ppl start talking about exercises! Try milking cows! You get to walk out to the pasture, and then you get to run because the cows decide to go east when they are supposed to go west. You get your muscle workout when slinging the milkers and washing the pipes, and scrubbing down the ramps. oooo, and don't forget cleaning the holding shed of all the manure!

  4. Walking a dog is very therapeutic exercise, even if you start with just going around a short block or even just to the corner and back to start. In no time it becomes enjoyable and longer each time.

  5. Guys, you are just THE BEST in the world…This message coming from you went straight to Switzerland. πŸ™πŸ™πŸ™πŸ‡¨πŸ‡­πŸ‡¨πŸ‡­πŸ‡¨πŸ‡­

  6. I use the yoga breath , which is similar to meditation breath and special forces breath. But these are better for short test relaxation and mind control. If someone could put a sock in Cheeto heads mouth my stress and health would improve ten fold.

  7. Yeah….a power nap on a 12-hour shift will go over well with my boss and colleagues….🀣🀣🀣🀣🀣

  8. Some others:
    4. Avoid toxic people as much as possible. Surround yourself with positive people, and get some time for yourself.
    5. Dont engage in road rage. Take a deep breath and let the crazy drivers go by.
    6. Meditate, or if not, just do as I do, lay on the floor (if comfortable) at night for a few minutes with no stimulation (no noises, electronics), etc.

  9. The problem with breathing is that the heavy cemtrailing makes it impossible to breathe;)
    Choking in the day, almost die in the night.

  10. I tell you what I am going to do to relieve stress and anxiety, I am going to stop watching the news. I didn't watch the news for 40 yrs ..not much stress above the normal. Since getting suckec in to the current news cycle, I have been struggling with anxiety with all the classic symptoms. Thanks guys for all your efforts

  11. You guys have an uncanny ability of putting out videos that address health issues and possible remedies 'at the exact same time' that I am needing and searching for advice and remedies that I am currently facing.

  12. Walking a dog is great. But taking care of one is not fun. So I invented a virtual dog. His name is George. I walk him every day, rain , snow or shine. My cholesterol is back to normal, the blood pressure is perfect.
    Say hello to George. πŸ•, Good dog.

  13. You guys deserve all the wonderfully kind comments that you get. You help so many of us, thank you. I find smiling, really smiling when Im in need of a mood improvement can help me big time as well. Try putting a big smile on your face and thinking of something that brigs you joy and its almost impossible not to feel positive.

  14. There's also 4-6 breathing (my preference), where you breath in for 4 and breath out for 6 whole counts. It has something to do with spending 50% more time on exhale. So it could be 2-4 too. It's not comfortable at first, but boy does it work πŸ™‚

  15. The breathing from the throat is exactly like how acting class breathing is. They would tell us to imagine the torso like a cube — front, back, pelvic floor and shoulders — and attempt to expand and contract on all sides.

  16. I start smiling in the first 10 seconds of your videos. Y'all are a great team, you're funny and provide good info. Thank you!

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