A prominent 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, is also recommended for general stress reduction.
The Science Behind the Simplicity
Appearing on his documentary 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. "One of the ways in which you can get the brain to stop creating pain is by doing some things that help to calm down your nervous system."
He emphasised that the benefits extend far beyond those with persistent pain conditions. Dr Chatterjee noted that this form of brain retraining can improve wellbeing for everyone, as stress negatively impacts every organ system, from mental health to physical resilience.
How to Practice the 3-4-5 Breath
The doctor has dubbed his method the "3-4-5 breath". It requires finding a calm space and following a simple pattern: inhaling through the nose for three seconds, holding the breath for four seconds, and exhaling slowly for five seconds.
"By simply doing this, you turn off your fight and flight response, lowering stress hormones, like cortisol," Dr Chatterjee revealed. This reduction in cortisol leads to decreased inflammation and can give the immune system a boost. The key mechanism is that the longer outbreath signals safety to the body, moving it from a stressed state to a "thrive" state.
On his website, he advises that individuals can do a few rounds of this breath or extend the practice to around five minutes for greater effect, listening to their body to find what works best.
Evidence and Recommendations for Effective Practice
Scientific studies back the principles behind such techniques. Research indicates that relaxation practices are a valuable supplement for chronic pain management, though they work best as part of a broader treatment plan, not in isolation.
The benefits are driven by consistently activating the "relaxation response" to influence the nervous system. Without regular practice, the pain-relieving effects are likely to diminish.
One study specifically on paced breathing noted its association with pain reduction, while cautioning against 'fast-only' techniques. It found practices lasting less than five minutes were less effective than longer sessions. The research also suggested that human-guided training during initial sessions, multiple practice sessions, and long-term commitment are crucial for maximising the stress-reduction benefits for the wider population.
Dr Chatterjee's 3-4-5 method provides a simple, accessible entry point into this evidence-based approach to better health.
