Do you suffer from chronic pain? Or are you a constantly anxious person?
Luckily, an NHS doctor has revealed a fairly simple technique for managing your chronic pain or any feelings of anxiety.
In his Channel 4 documentary Living well with the doctor without drugsDr. Rangan Chatterjee suggests 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 research in neuroscience shows us that the brain can create pain and one of the ways you can stop the brain from creating pain is to do certain things that help calm your nervous system. »
He further emphasized that this is not just for those who suffer from chronic pain, saying: “The amazing thing is that this calming of the nervous system through brain retraining can benefit all of us – even if we don’t suffer from chronic pain.”
“As a doctor, I know that stress affects every organ system in the body. It can affect your brain, mental well-being and physical health,” added Dr Chatterjee.
As he began to talk about the method, Dr Chatterjee said: “With this in mind, I developed a simple technique called 3-4-5 breathing. »
“You need to find a quiet place and just breathe in through your nose for three seconds, hold for four seconds, and exhale for five seconds. And by just doing that, you turn off your flight and flight response, thereby reducing stress hormones, like cortisol, which leads to decreased inflammation and a stronger immune system,” the medical expert explained.
Discussing the technique in more detail on his website, Dr Chatterjee said: “I find this exercise can be extremely effective for patients prone to anxiety or stress. »
“It could hardly be simpler,” he noted, explaining: “When your exhale is longer than your inhale, you reduce activation from your stressed state and encourage your body to shift to a flourishing state. You can do a few rounds of this breath or extend it for five minutes. Listen to your body and see what works for you.”
There are also existing studies that support Dr. Chatterjee’s claims, such as a study demonstrating that relaxation techniques are a key component in managing chronic pain and should not be considered a sole treatment method.
Evidence suggests that these approaches work best when integrated into comprehensive, multimodal treatment programs.
