Do you suffer from chronic pain? Or are you someone who is constantly anxious?
Luckily, an NHS doctor has revealed a fairly simple technique for dealing with your chronic pain or anxiety.
In his Channel 4 documentary Live well with the drug-free doctorsuggests Dr. Rangan Chatterjee that this method could benefit everyone, chronic pain or not.
Dr. Chatterjee, who is also the author of six best-selling books, explained: “The latest neuroscience research shows us that the brain can create pain and one of the ways you can stop the brain from creating pain is by doing things that help calm your nervous system.”
He further emphasized that it is not just for those dealing with chronic pain, stating: “What is amazing is that this calming of the nervous system through brain retraining can benefit us all – even if we are not suffering from chronic pain.”
“As a doctor, I know that stress affects every single organ system in the body. It can affect your brain, your mental well-being and your physical health,” added Dr. Chatterjee to it.
When he started talking about the method, Dr. Chatterjee: “With this in mind, I have developed a simple technique called 3-4-5 breathing.”
“You need to find a quiet place and simply breathe through your nose for three seconds, hold for four seconds, and exhale for five seconds. And by simply doing this, you turn off your flight and flight response, which lowers stress hormones like cortisol, leading to less inflammation and a boost to your immune system,” the medical expert explained.
Discussing the technique further on his website, Dr. Chatterjee said, “I find this exercise can be extremely effective for patients who are prone to anxiety or stress.”
“It couldn’t be simpler,” he noted, explaining, “If your exhalation lasts longer than your inhalation, you reduce the activation of your stress state and encourage your body to enter a flourishing state. You can do a few rounds of this breathing or extend it to five minutes. Listen to your body and see what works for you.”
There are also existing studies that support Dr. Supporting Chatterjee, as one study shows that relaxation techniques are a key element in the treatment of chronic pain and should not be relied upon as the sole treatment method.
Evidence suggests that these approaches work best when integrated into comprehensive, multimodal treatment programs.
