3-4-5 Breathing Exercise: 3-4-5 easy-to-do breathing exercise to reduce stress and anxiety within seconds, as per a British doctor

Time of India

5 days ago

Stress rarely announces its arrival. It builds, slowly, silently, until shoulders feel tight, thoughts scatter like dry leaves, and the heart begins to race. At such moments, the natural response is to push through, but sometimes, the answer lies in something far simpler: the breath.
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British physician Dr Rangan Chatterjee has spoken about a breathing technique so subtle and so effective that it can help calm the nervous system within seconds. It's called the 3-4-5 breathing method. No apps. No gadgets. Just a quiet moment with the lungs—and perhaps a deeper connection to the present.
What exactly is 3-4-5 breathing?
The method follows this simple rhythm:
Breathe in for 3 seconds
Hold that breath for 4 seconds
Breathe out slowly for 5 seconds
The numbers are more than just a pattern. According to Dr Chatterjee, the magic lies in the longer out-breath.
When the exhale is longer than the inhale, it sends a signal to the body that the 'threat' has passed. This activates the parasympathetic nervous system, commonly known as the 'rest and digest' system.
Pranayama, or controlled breathing exercises, are fundamental in yoga for promoting overall health, reducing stress, and improving circulation.
What does that mean in real life? A sense of groundedness. A feeling that the storm has quieted, even if just a little.
Why it works
It's not just a 'feel-good' trick. There's truth in this technique.
The human body runs on two nervous system modes:
Sympathetic: the fight-or-flight state
Parasympathetic: the thrive-and-heal state
When under stress, the sympathetic system kicks in.
Heartbeat quickens. Muscles tense. Breathing becomes shallow.
But by lengthening the exhale, the brain gets the message: 'All is safe.' Studies in neurobiology back this up, longer out-breaths help lower cortisol, the body's stress hormone, and can reduce heart rate too.
It's a natural reset switch. One that requires no cost, just quiet focus.
Importance of Breathing Exercises
How to practice it
The beauty of 3-4-5 breathing is its simplicity. It doesn't ask for silence or solitude. It doesn't require perfect posture. It can be done:
Sitting in a car during traffic
Standing in the kitchen between tasks
Lying in bed before sleep
Even walking, with conscious breathwork
A few rounds, even 3 to 4 cycles, can create a noticeable shift. If time allows, extend it to five minutes. But there's no pressure. The breath knows what to do. The trick is just to begin.
What this breathing technique brings
Yes, it reduces stress. But the ripple effects of calm breathing reach further:
Better focus during the day
Deeper sleep at night
Improved digestion due to lowered cortisol
Reduced anxiety spikes over time
And for some, even a gentle rise in self-awareness
It's not a miracle cure—but it's an honest tool. A trusted pause in a world that rarely stops.