I really want to thank you. I have had real insomnia since the COVID outbreak, where it would take me at least an hour to fall asleep. But I tried this and it really worked for me. I think it must be so effective because you are teaching the muscles to relax on each exhale, and then the overall body lets go of the tension. Really appreciate all your videos. I share them with my friends.
Haven’t tried this yet, but looks great. I’ve struggled to sleep because, as I lay there, my brain 🧠 wants to do a “post mortem” of my day. It’s almost like one of those sports highlights shows, replaying the day’s events and over-analysing them. It got worse during COVID as the gyms are all shut down. A good workout would get rid of the physical aspects of anxiety, and release those feel-good endorphins.
Try one excersice just try it and tell me Imagine a white board with your eyes shut and draws circle then draw another smaller circle in it and then write the number 100 in it then 99 then 98 Just imagine writing backwards you’ll fall asleep sooner or later believe me
I'm watching this vid at 2.00 am. I can't sleep after my father pass away. I cannot breath and can't sleep .my kind seem cannot stop thinking about things that will not happen but it give me the chills and sweating at night
I have always had problems with anxiety. Ever since I went through menopause I have even more anxiety. I try to keep it in check with deep breathing and positive self talk. These days, with everything going on, my anxiety has been off the charts which I believe is transferring to some major cramps in my lower limbs (legs, feet, shins, toes, etc.) I’ve had blood work done and my doctor says my electrolytes are all good. She is deeming it to be restless leg syndrome. I’m just frustrated with the whole thing because I’m 52 yrs old and have had no major issues up to this point. I will certainly be try this exercise to see what it can do for me. Love your videos and sense of humors!
Joyce Elmer Thanks. I’ve been using magnesium for a long time. It doesn’t seem to do the trick for me. I even did research on the different types of magnesium and chose one of the recommended ones and still doesn’t help. Or, maybe it does and keeps me from getting them more than I do. I bought a massager that was recommended by Bob and Brad (and I love it) to help with it.
Anxiety is a cross. I've suffered with it myself. Continue your deep breathing exercises but make sure you are practicing deep *diaphragmatic* breathing daily. When you practice diaphragmatic breathing, the stomach presses on the vagus nerve, which reaches all the way to the brain. The pressure quiets the vagus nerve and turns on the relaxation system. Practicing deep breathing throughout the day resets the mechanism and ensures less activation in the amygdala. The amygdala (which is where anxiety comes from) stays calm. Use these techniques *proactively* and not just when you are anxious. Therefore, there will be less fuel for the symptoms you are having -------less anxiety driving the system and preventing you from living the life you want to live. Even if you don't feel calm, the breathing relaxes that part of your brain. Remember that this is more about controlling your brain than controlling your anxiety. Try to think of it in those terms. The muscle relaxation exercises Bob and Brad have on here are excellent. I am bookmarking this video. Also, cardio exercise is excellent for anxiety (not weight training). Be cognizant of your self-talk and practice thought replacement (as opposed to thought stopping) when you have negative thoughts. If you have trouble with anxiety at night when trying to fall asleep, sometimes it's better to listen to an audio book, or just something on that has talking instead of music. If it's the tv, that's fine as long as you're not looking at the tv (because you need sleep in order to help with anxiety). And one more thing.....eat a piece of dark chocolate (has to be at least 92% dark chocolate) when feeling anxious. It helps to bring serotonin back to the brain. Important to note that it won't work like an anxiety pill but over time it brings serotonin back to the brain. Just make sure it's a good quality dark chocolate (treat yourself to a quality brand! you deserve it during these rough times!) And lastly, watch your consumption of sugary foods, like refined carbohydrates, cookies, ice cream, etc. Those are comfort foods that we naturally reach for when upset or anxious and while they give a temporary relief of the symptoms, they start to make symptoms worse. Thus, it becomes cyclical. I've written a book here but I know what it's like to suffer with anxiety and sending you positive vibes. Take care ♥
Pretty sure this is one of the most needed videos I have seen in awhile (though all of your videos are truly awesome). Things just suck in this world now. And what I thought was awful anxiety before is off the charts awful now. Thanks guys. ❤️
I see one of the most asked question being when this should be done. My shrink has told me to do it 10 times during my benzo withdrawals whenever feasible for me, Doesn’t need to be distributed over the day. It could be 3 times after you wake up, 3 in the noon and 3 before night. I work remotely so its feasible for me. But the bottomline is the more the better
I know how painful it is to have anxiety. I used to have a hard time with it. I tried to meditate, breathing in and out, trying to calm my mind. and try to find something that keeps you from thinking about your worries especially listening to the sounds of the atmosphere It will help the brain focus on the sound. So I try to remember what kind of sound I like and which one helps me. Until I started making videos like this myself in hopes of helping others. Please open your mind and listen. Have a good day. Let's have a new life without it.
My heart rate went from 119 to 84 even though my leg muscles cramped with the foot thingy, Ima listen to this again now that I know which muscles you meant English isn’t my first language, Due to Barr Epstein virus I been sick for weeks and now got that signature tonsillitis, my tonsils normally are already bigger than usual so now I barely get air when I try to sleep. Haven’t slept in 4 night, I feel like I should be able to now but I got too much anxiety from sleep deprivation, this video is really helpful. Thank you
Great video flexing the muscle really helps mind muscle memory , stimulation of the nervous systems , and stimulates blood flow, and focused breathing is great for the whole body:)
@@saikiranalakunta6017 yes whenever your stressed and in the morning time and at night work well with experiment maybe you will find a perfect time just for you
can anyone tell me how to do meditation how to start beacuse I have problem that my focus goes on breathing and makes me uncomfortable so how to overcome?
😴💤😴💤😴💤Totally worked! I had the BEST nap EVER!!! TY!🙆🏼♀️💞 Perimenopause has me sleep deprived. 🤗I haven't felt this rested in several years!!!😴💤😴💤😴💤😴💤😴 God bless you both!🙏🙏🙏
This looks like some really good stuff. I just can't try it right now because I don't want to get sleepy before work haha. but i can't wait to try this at night.
I was up last two night I watched bam I seriously relaxed out of my anxiety and worked to relax my mind body iuttav2 day anxiety attack I've been in over drive last year this was helpful amazing 😂
Excellent! As a massage therapist, I've learned and practiced this basic technique, but it's excellent to have the step bt step voice instruction with the video to refer to. The face scrunching is new to me! Thank you!
Is there a website where I can buy the triangle piece of foam you guys were talking about that I can put behind my back on the couch or in bed so I dont hurt my neck? Thank you for ur help
I guess, The instant cure for anxiety is to understand the fact that there are infinite amount of possible outcomes in this universe and our brain only thinks of a handful . A bad outcome can become the means of a good outcome in the future. Just like that a good outcome can become the means of a bad outcome. For example, you lost your job (bad thing). But then you got a new job which is better ( bad thing led to a good outcome.) It's an endless cycle. So just go with the flow and don't think about it . 😄 Goodluck.
Thanks for cutting to the chase guys. 😃🤝 🏴 You’re the only video I could find that actually features someone lying down demonstrating this method. Other videos feature some expert sitting in a chair lecturing us with the hows and whys. All talk no walk.
Keep it up... god bless you both.... hope you showcase more secrets of doctors through which they loot hard earned money... in today’s time if you relieve those secrets... it would be really helpful thanks stay happy & blessed
That was wonderful! Honestly, I found myself getting relaxed just watching Brad (HAHA); and Bob, you had a nice voice for the task! This is definitely doable and easy to remember. Thanks so much!
Curious to where the evidence for this comes from. I agree that max contract is followed by max relax. just curious to where you would base this information on?
My therapist introduced me to this method, snd it is a mindfulness exercise/procedure created by a doctor in the 1920’s! I found this: “Research shows a connection between relaxation and blood pressure, perhaps because stress is a contributing factor to high blood pressure.” There have been many studies on the effectiveness, and majority of people that struggle with insomnia and relaxation (cancer patients, people with anxiety disorders, people that have seizures) show benefits and great improvements in their racing thoughts and deep sleep. Hope that helps! Sleep well 🥰
At 9:55, does anyone know which muscle is being targeted? “Push your right heel into the bed.” Whenever I do this full video (and it’s great, very effective), my heel is never at the edge of a bed, and I don’t know what muscle movement I should be attempting there.
You don't feel pain while sleeping. At least in deep sleep my experience. I had a razor sharp bed spring literally dig into my shin then slice up, blood covering my mattress and I didn't feel anything, even when I woke up it took a good 30 seconds to kick in then sharp pain.
Sequence:
1) Forehead
2) Eyes
3) Mouth
4) Chin
5) Shoulders
6) Biceps
7) Triceps
8) Hands
9) Abs
10) Buttocks
11) Thighs
12) Heels
13) Feet
Under appreciated reply right here.
What is the name of it breath
Thanks
Omg the whisper of “goodnight everybody” 🥺 it warmed my heart 😭❤️ I needed that.
are u still having imsomnia
I really want to thank you. I have had real insomnia since the COVID outbreak, where it would take me at least an hour to fall asleep. But I tried this and it really worked for me. I think it must be so effective because you are teaching the muscles to relax on each exhale, and then the overall body lets go of the tension. Really appreciate all your videos. I share them with my friends.
Can you tell me when should I do this exercise?
Haven’t tried this yet, but looks great.
I’ve struggled to sleep because, as I lay there, my brain 🧠 wants to do a “post mortem” of my day. It’s almost like one of those sports highlights shows, replaying the day’s events and over-analysing them.
It got worse during COVID as the gyms are all shut down.
A good workout would get rid of the physical aspects of anxiety, and release those feel-good endorphins.
@@saikiranalakunta6017 can’t tell if you’re joking or not pal.
The guy’s lying in a bed, and it’s designed for relaxation 🤪
Really.. Pls tell me.. I have same problem in past one week
@@ravichandra1335 tight and right before you sleep
Who else is here because of their therapist 🏃
Lmfaooo😭
🙌
Me
me
Me...
Important Tip: Hold the muscle tight for 5 seconds... then relax the muscle for 15 seconds, a 1:3 ratio. The longer relaxation time is key.
is the breath in and out also a 5 to 15 thing. I'm thinking like 35 seconds to 5ish seconds
I was just up until almost 5am this morning struggling with back pain and anxiety 😔 trying all the meditations there is and now this
Sleeping less everyday due to same problems
Sending love
@@oliverswales5604 but my motivation and depression doesn’t like exercising 😭😭
Try one excersice just try it and tell me
Imagine a white board with your eyes shut and draws circle then draw another smaller circle in it and then write the number 100 in it then 99 then 98
Just imagine writing backwards you’ll fall asleep sooner or later believe me
@@shaheervlogz2922 Ooh I’ll try this, thank you!!
Bob's voice is so soothing and relaxing...
Can you tell me when should I do this exercise?
Can you tell me when should I do this exercise?
That was one of the best videos I've seen in a while. Thank you Brad and Bob!!! Take care
Best one yet!
Opening up hands not squeezing them help a lot.......fist contractions during days and while sleeping is symptom of anxiety....
I’m writing this the day after I watched it, by the time I was finished with this vid I couldn’t even open my eyes. Definitely recommend doing this
3:28 exercise starts
This video made me subscribe. Great way to end the video. Thanks Bob & Brad.
I'm watching this vid at 2.00 am. I can't sleep after my father pass away. I cannot breath and can't sleep .my kind seem cannot stop thinking about things that will not happen but it give me the chills and sweating at night
This actually works. I have been using it for a while now.
Oh man what a relief I just experienced.... thank you
I have always had problems with anxiety. Ever since I went through menopause I have even more anxiety. I try to keep it in check with deep breathing and positive self talk. These days, with everything going on, my anxiety has been off the charts which I believe is transferring to some major cramps in my lower limbs (legs, feet, shins, toes, etc.) I’ve had blood work done and my doctor says my electrolytes are all good. She is deeming it to be restless leg syndrome. I’m just frustrated with the whole thing because I’m 52 yrs old and have had no major issues up to this point. I will certainly be try this exercise to see what it can do for me. Love your videos and sense of humors!
Try some yoga and stretching do it for at least 30 min a day it can really help
Ann Gregory
Ever since I started taking Magnesium 2 times a day, I have had no muscle cramps or restless legs.
Joyce Elmer Thanks. I’ve been using magnesium for a long time. It doesn’t seem to do the trick for me. I even did research on the different types of magnesium and chose one of the recommended ones and still doesn’t help. Or, maybe it does and keeps me from getting them more than I do. I bought a massager that was recommended by Bob and Brad (and I love it) to help with it.
Ann Gregory Best wishes. Bob & Brad are the best. I’m gonna try this exercise myself. Anxiety : /
Anxiety is a cross. I've suffered with it myself. Continue your deep breathing exercises but make sure you are practicing deep *diaphragmatic* breathing daily. When you practice diaphragmatic breathing, the stomach presses on the vagus nerve, which reaches all the way to the brain. The pressure quiets the vagus nerve and turns on the relaxation system. Practicing deep breathing throughout the day resets the mechanism and ensures less activation in the amygdala. The amygdala (which is where anxiety comes from) stays calm. Use these techniques *proactively* and not just when you are anxious. Therefore, there will be less fuel for the symptoms you are having -------less anxiety driving the system and preventing you from living the life you want to live. Even if you don't feel calm, the breathing relaxes that part of your brain. Remember that this is more about controlling your brain than controlling your anxiety. Try to think of it in those terms. The muscle relaxation exercises Bob and Brad have on here are excellent. I am bookmarking this video. Also, cardio exercise is excellent for anxiety (not weight training). Be cognizant of your self-talk and practice thought replacement (as opposed to thought stopping) when you have negative thoughts. If you have trouble with anxiety at night when trying to fall asleep, sometimes it's better to listen to an audio book, or just something on that has talking instead of music. If it's the tv, that's fine as long as you're not looking at the tv (because you need sleep in order to help with anxiety). And one more thing.....eat a piece of dark chocolate (has to be at least 92% dark chocolate) when feeling anxious. It helps to bring serotonin back to the brain. Important to note that it won't work like an anxiety pill but over time it brings serotonin back to the brain. Just make sure it's a good quality dark chocolate (treat yourself to a quality brand! you deserve it during these rough times!) And lastly, watch your consumption of sugary foods, like refined carbohydrates, cookies, ice cream, etc. Those are comfort foods that we naturally reach for when upset or anxious and while they give a temporary relief of the symptoms, they start to make symptoms worse. Thus, it becomes cyclical. I've written a book here but I know what it's like to suffer with anxiety and sending you positive vibes. Take care ♥
Bob and Brad always to the rescue. I did this and I started yawning. Awesome
what a sleepy videoo lmao :)
“You always have a hard time Getting off” SHOTS FIRED!!
Pretty sure this is one of the most needed videos I have seen in awhile (though all of your videos are truly awesome). Things just suck in this world now. And what I thought was awful anxiety before is off the charts awful now. Thanks guys. ❤️
I see one of the most asked question being when this should be done.
My shrink has told me to do it 10 times during my benzo withdrawals whenever feasible for me,
Doesn’t need to be distributed over the day.
It could be 3 times after you wake up,
3 in the noon and 3 before night.
I work remotely so its feasible for me. But the bottomline is the more the better
Thank you so much for sharing such a relaxing technique
Thank you guys, I’m dealing with a lot of pain rn and it’s hard to sleep
I can’t thank you enough, because It really really helped me. Let’s save the video for the next time
The music alone was sending me to sleep. Or was it Bob's mellowing voice. haha
I know how painful it is to have anxiety. I used to have a hard time with it. I tried to meditate, breathing in and out, trying to calm my mind. and try to find something that keeps you from thinking about your worries especially listening to the sounds of the atmosphere It will help the brain focus on the sound. So I try to remember what kind of sound I like and which one helps me. Until I started making videos like this myself in hopes of helping others. Please open your mind and listen.
Have a good day. Let's have a new life without it.
My heart rate went from 119 to 84
even though my leg muscles cramped with the foot thingy, Ima listen to this again now that I know which muscles you meant English isn’t my first language,
Due to Barr Epstein virus I been sick for weeks and now got that signature tonsillitis, my tonsils normally are already bigger than usual so now I barely get air when I try to sleep.
Haven’t slept in 4 night, I feel like I should be able to now but I got too much anxiety from sleep deprivation, this video is really helpful. Thank you
Great video flexing the muscle really helps mind muscle memory , stimulation of the nervous systems , and stimulates blood flow, and focused breathing is great for the whole body:)
Can you tell me when should I do this exercise?
@@saikiranalakunta6017 yes whenever your stressed and in the morning time and at night work well with experiment maybe you will find a perfect time just for you
That was absolutely amazing. Saving this video for those nights I just cannot sleep. Wonderful!!!! Bravo!!!
"What is it called? A shank or a shiv..." LOL dead
LOL!!!!
Same .. Tylenol PM DIDNT WORK 👀
It’s called a shiv , I think it looks like an arrowhead..
Coz u are lull
An oldie but a goodie - thanks so much for reminding me of this meditation in this stressful time. Stay safe!
Can you tell me when should I do this exercise?
@@saikiranalakunta6017 I do this when I have a difficult time to fall asleep
@@EnchantedAlana I'm feeling uncomfortable when I'm focusing on my breath so this will help in that case?
@@saikiranalakunta6017 that's what helps me
can anyone tell me how to do meditation how to start beacuse I have problem that my focus goes on breathing and makes me uncomfortable so how to overcome?
The music is almost good enough to get the job done!
Beside don’t usually sleeping because of insomnia I have RLS at late night that is making me ctrazy I hope this exercise help me
Thank you Bob and Brad! This is excellent!
😴💤😴💤😴💤Totally worked! I had the BEST nap EVER!!! TY!🙆🏼♀️💞 Perimenopause has me sleep deprived. 🤗I haven't felt this rested in several years!!!😴💤😴💤😴💤😴💤😴 God bless you both!🙏🙏🙏
They seem like fun and joking people if you were friends with them! They're method really works
THANK YOU! Good night, now!
I think I'm gonna stick with this one.. the comments seems trusted
This looks like some really good stuff. I just can't try it right now because I don't want to get sleepy before work haha. but i can't wait to try this at night.
gonna try this tonight
I was up last two night I watched bam I seriously relaxed out of my anxiety and worked to relax my mind body iuttav2 day anxiety attack I've been in over drive last year this was helpful amazing 😂
This was helpful.
3:24
Excellent! As a massage therapist, I've learned and practiced this basic technique, but it's excellent to have the step bt step voice instruction with the video to refer to. The face scrunching is new to me! Thank you!
thankyou bob and brad
I watched every single video of them! It really helped me with my lower back and lag pain! Doctor diagnosed me with DDD!
This makes me help
came here to relax and sleep but the intro got me hyped
What is it about this music that helps me relax? I have severe sleep disorder i sleep one hour every two nights 😭. i can't relax without it
It actually helped me relax to a great extent. Thank you so much!!!
Very good thanks!
Thank you 💘😊
You’re welcome 😊
@@BobandBrad WOW YOU ACTUALLY REPLIED!!! That is so cool!
Will try
Shank or shiv 🤣🤣😭 you guys are the cutest and the funniest
Thanks so much! Needed something to try and help me sleep so glad I found you guys!
Hi Bob and Brad. Are there anymore PMR's you can post to help with anxiety and sleep?
Bhaiya please just help me
Wow! This was really helpful. My anxiety has passed by so thank you.
These guys are hilarious❤ thank you for everything you do
I really wanted to sleep at the end...thanks alot
Thank You.
Love the intro 10/10
I am wondering what are your thoughts on acupressure mats for sleep/pain relief?
Do yoga or excercise
Thanks
Oh ma gosh this is finest thing you taught oh ma gosh ... amazed !
superb sir ....love from india
That was great! I plan to do this often. I only slept one hour last night due to anxiety and this just felt like it made my body melt.
Slept only 2 hours
It is very effective for anxiety. Relaxes the whole body and the mind follows!
I find it hard to tense muscles and relax them , especially at night. This was helpful! Thanks guys ... good night 😴
Good stuff! Thanks guys!
Is there a website where I can buy the triangle piece of foam you guys were talking about that I can put behind my back on the couch or in bed so I dont hurt my neck? Thank you for ur help
Feel so light after this omg
Nice relaxing music and it does make you feel more calmer. Awesome and thank you
really helps to release my muscle tension
I need help to sleep hopefully they can help
These work! I fell asleep. Brad fell asleep too.
Outstanding!!!!!
My mom loves it ,it helps her a lot she does it every night
Great to hear it’s helpful !
Another wonderful tip!!
Love From India 💟❤️
I feel out of breath because of my anxiety when do this. Will it help stop this
I just love the opening song 🤣🤣🤣
This helps with tinnitus while youre going to bed
Am I supposed to do this constantly or just once to reduce anxiety and not need to do it again?
Awesome video 🙏😷
I guess, The instant cure for anxiety is to understand the fact that there are infinite amount of possible outcomes in this universe and our brain only thinks of a handful . A bad outcome can become the means of a good outcome in the future. Just like that a good outcome can become the means of a bad outcome. For example, you lost your job (bad thing). But then you got a new job which is better ( bad thing led to a good outcome.) It's an endless cycle. So just go with the flow and don't think about it . 😄 Goodluck.
Thanks man!😊
Very helpful thanks. 👌
Thanks for cutting to the chase guys. 😃🤝 🏴
You’re the only video I could find that actually features someone lying down demonstrating this method.
Other videos feature some expert sitting in a chair lecturing us with the hows and whys. All talk no walk.
Keep it up... god bless you both.... hope you showcase more secrets of doctors through which they loot hard earned money... in today’s time if you relieve those secrets... it would be really helpful thanks stay happy & blessed
Thank you tiwari ma'am 😊
That was wonderful! Honestly, I found myself getting relaxed just watching Brad (HAHA); and Bob, you had a nice voice for the task! This is definitely doable and easy to remember. Thanks so much!
Hi ... Stay safe guys ... Love u 💌❤️ from india
Curious to where the evidence for this comes from. I agree that max contract is followed by max relax. just curious to where you would base this information on?
My therapist introduced me to this method, snd it is a mindfulness exercise/procedure created by a doctor in the 1920’s! I found this: “Research shows a connection between relaxation and blood pressure, perhaps because stress is a contributing factor to high blood pressure.” There have been many studies on the effectiveness, and majority of people that struggle with insomnia and relaxation (cancer patients, people with anxiety disorders, people that have seizures) show benefits and great improvements in their racing thoughts and deep sleep. Hope that helps! Sleep well 🥰
I love the medical approach of PTs. So effective.
This was nice. Thank you
Definately.
Nice!
At 9:55, does anyone know which muscle is being targeted? “Push your right heel into the bed.” Whenever I do this full video (and it’s great, very effective), my heel is never at the edge of a bed, and I don’t know what muscle movement I should be attempting there.
I think he's targeting the calf muscle.
Idk if it helps me to sleep but it sure is nice! Thank you
olive cherry love your profile image! Yum!!
@@stephie640 I got it from the McDonald's official site😜🍔
You don't feel pain while sleeping. At least in deep sleep my experience. I had a razor sharp bed spring literally dig into my shin then slice up, blood covering my mattress and I didn't feel anything, even when I woke up it took a good 30 seconds to kick in then sharp pain.
lucky you. i’ve woken up from physical pain before. ❤
I haven't slept In 7 weeks I went to the er the pills only worked 1 time I'm gone try this tonight I hate losing sleep I wanna go to sleep again
did this work?
@@mrkiplir1725 hell nawl I'm still not sleeping shit fuckin wit me heavy
@@backwood2203 very sorry to hear that ! i am in the same place currently, wish you Lots of luck on your quest to sleep properly.
@@mrkiplir1725 Same to you I'm using sleepy time tea it kinda of work how long did you have insonima?
@@backwood2203 aw well im glad:)) tea is helpful and I've had it for 4 Years now and still going strong hahha
Is present avidence of it in physiotherpy
These dorks put me to sleep 💤 np ;)
Still here