Speaking in a Live Well with the Drug-Free Doctor documentary on Channel 4, Dr Rangan Chatterjee said the method can benefit not only people living with chronic pain but also those dealing with everyday stress and anxiousness.
According to Dr Chatterjee, recent neuroscience research shows that the brain can generate pain, and calming the nervous system can help reduce it. He said one way to achieve this is by using techniques that help the body shift out of a stress response.
He added that the approach is not limited to chronic pain sufferers, noting that calming the nervous system through what he described as brain retraining can benefit everyone, even those without ongoing pain.
Dr Chatterjee, who has written several best-selling books, said stress affects every organ system in the body, including the brain, mental wellbeing and physical health.
Explaining the method, he said he developed a simple exercise known as the 3-4-5 breath. The technique involves breathing in through the nose for three seconds, holding the breath for four seconds and then exhaling for five seconds.
By doing this, he said, the body’s fight-or-flight response is switched off, stress hormones such as cortisol are reduced, inflammation is lowered and the immune system receives a boost.
Writing on his website, Dr Chatterjee said he finds the exercise particularly effective for patients who are prone to anxiety or stress. He described it as a simple technique where a longer outbreath than in-breath helps reduce the body’s stress state and encourages a calmer, more balanced response.
He said the breathing exercise can be done for a few rounds or extended to around five minutes, advising people to listen to their bodies and see what works best for them.
Existing research also supports aspects of Dr Chatterjee’s claims. Studies suggest relaxation techniques can play an important role in managing chronic pain, although experts caution they should not be used as the sole treatment. Evidence indicates such methods are most effective when used as part of a broader, multi-modal treatment programme.
