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 ♥
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
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
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. ❤️
😴💤😴💤😴💤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!🙏🙏🙏
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.
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 😂
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?
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.
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!
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.
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
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!
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
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.
Thank you both for great channel!! That’s very helpful to hear expert’s advises. Turns out many exercises I did were bad for the back! Could you please make a video for safe back stretches/ exercises. Please 🙏🏻🙏🏻🙏🏻 Thank you in advance😉
