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Stress

The 3-4-5 Breath

by Dr. Rangan Chatterjee   /  January 8, 2021

I find that this breathing exercise can be extremely effective for patients who are prone to anxiety or stress. It could hardly be simpler.

  • Breathe in for three seconds
  • Hold for four seconds
  • Breathe out for five seconds

When your out-breath is longer than your in-breath, you reduce the activation of your stress state and encourage your body to move into a thrive state. You can do a few rounds of this breath or extend it to take five minutes. Listen to your body and see what works for you.

You can find out more about breathing on pages 232-253 of my book The Stress Solution. I also have a breathing menu that may help you try out different breathing techniques.

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DISCLAIMER: The content in this blog is not intended to constitute or be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read in this blog or on this website.

Dr. Rangan Chatterjee MbChB, BSc (Hons), MRCP, MRCGP