Yeah it is actually quite simple to us the sensor swab. Just ensure the environment is clean and not windy, swab is clean without any sharp object. Go over the sensor in a clean single swap and back. Less than a minute and it is done!
In the video, that guy is just showing how extreme you could go for the sensor abuse. In normal case, i am sure you aren't going to treat your camera that way. So, it is quite safe.