An NHS doctor and bestselling author has shared a straightforward breathing method designed to help millions suffering from chronic pain and anxiety. The technique, featured in a recent Channel 4 documentary, aims to calm the nervous system and has benefits for everyone, not just those in persistent discomfort.
The Science Behind the Simplicity
Appearing on his programme Live Well with the Drug-Free Doctor, Dr Rangan Chatterjee explained the neurological basis for the practice. "The latest neuroscience research is showing us that the brain can create pain," he stated. A key to alleviating this is to soothe an overactive nervous system, a process that can also lower stress levels for the general population.
Dr Chatterjee, who has written six best-selling books, emphasised the widespread impact of stress. "I know as a doctor that stress affects every single organ system in the body," he said. It can impair mental well-being, cognitive function, and physical health, making techniques to manage it crucial.
How to Practice the 3-4-5 Breath
To address this, Dr Chatterjee developed what he calls the "3-4-5 breath." The method is intentionally simple: find a quiet spot, then breathe in through your nose for a count of three, hold the breath for four, and exhale slowly for a count of five.
This pattern, where the outbreath is longer than the inbreath, is key. "By simply doing this, you turn off your fight and flight response, lowering stress hormones, like cortisol," Dr Chatterjee revealed. This reduction in cortisol can lead to decreased inflammation and may give the immune system a boost.
On his website, the doctor notes the technique's particular effectiveness for those prone to anxiety. He advises starting with a few rounds and potentially extending the practice to around five minutes. "Listen to your body and see what works for you," he recommends.
Evidence and Long-Term Practice
Scientific studies back the use of such relaxation methods for pain management. Research indicates that these techniques are a valuable supplement to broader, multi-modal treatment plans for chronic pain, though they are not a standalone cure.
The benefits are linked to triggering the body's "relaxation response," which needs to be activated consistently to retrain the nervous system. Without regular practice, the pain-relieving effects are likely to fade. Another study on paced slow breathing found it was associated with pain reduction, while cautioning that sessions shorter than five minutes may be less effective.
Experts suggest that for maximum benefit, initial guided training and long-term commitment are ideal. Integrating this simple, evidence-based breathing framework into daily life can be a powerful tool for stress reduction and pain management for a wide range of people.
