Dr. Rangan Chatterjee

And what a lot of people don't realize is that their thoughts, their feelings, and their actions are often downstream from the content they're consuming. So what can that solitude be? Okay. It could be a walk for 10 minutes where you don't have anything in your ears, where you're just allowing your thoughts and feelings to come up. It could be journaling. It could be breath work.

And what a lot of people don't realize is that their thoughts, their feelings, and their actions are often downstream from the content they're consuming. So what can that solitude be? Okay. It could be a walk for 10 minutes where you don't have anything in your ears, where you're just allowing your thoughts and feelings to come up. It could be journaling. It could be breath work.

And what a lot of people don't realize is that their thoughts, their feelings, and their actions are often downstream from the content they're consuming. So what can that solitude be? Okay. It could be a walk for 10 minutes where you don't have anything in your ears, where you're just allowing your thoughts and feelings to come up. It could be journaling. It could be breath work.

It could be anything you want. I'll give you some of my favorites. Okay.

It could be anything you want. I'll give you some of my favorites. Okay.

It could be anything you want. I'll give you some of my favorites. Okay.

Exactly. They all link in with each other. The pillars aren't as separate as we might think. They're a useful framework to look at our life and see where we're going to make change. But once you start in any one of them, you'll realize how they all feed each other, right? Breathwork, the most powerful way and the quickest way to change your internal state and therefore your stress levels,

Exactly. They all link in with each other. The pillars aren't as separate as we might think. They're a useful framework to look at our life and see where we're going to make change. But once you start in any one of them, you'll realize how they all feed each other, right? Breathwork, the most powerful way and the quickest way to change your internal state and therefore your stress levels,

Exactly. They all link in with each other. The pillars aren't as separate as we might think. They're a useful framework to look at our life and see where we're going to make change. But once you start in any one of them, you'll realize how they all feed each other, right? Breathwork, the most powerful way and the quickest way to change your internal state and therefore your stress levels,

is through a practice of breath work. Now, one of my favorite practices is what I call the three, four, five breath. I've been using it with my patients for years. Great. Why don't you walk us through it? I love it. You breathe in for three. Okay, let's do it. Okay, let's do it. Okay. Okay. So breathe in for three. Okay. Hold for four. One, two, three, four. Now breathe out for five.

is through a practice of breath work. Now, one of my favorite practices is what I call the three, four, five breath. I've been using it with my patients for years. Great. Why don't you walk us through it? I love it. You breathe in for three. Okay, let's do it. Okay, let's do it. Okay. Okay. So breathe in for three. Okay. Hold for four. One, two, three, four. Now breathe out for five.

is through a practice of breath work. Now, one of my favorite practices is what I call the three, four, five breath. I've been using it with my patients for years. Great. Why don't you walk us through it? I love it. You breathe in for three. Okay, let's do it. Okay, let's do it. Okay. Okay. So breathe in for three. Okay. Hold for four. One, two, three, four. Now breathe out for five.

One, two, three, four,

One, two, three, four,

One, two, three, four,

Yeah, I felt it. I felt it myself as well. That's just one breath, okay? The three, four, five breath. One breath takes 12 seconds. Five of them takes one minute. When your out-breath is longer than your in-breath... You help to switch off the stress part of your nervous system and activates the relaxation part of your nervous system.

Yeah, I felt it. I felt it myself as well. That's just one breath, okay? The three, four, five breath. One breath takes 12 seconds. Five of them takes one minute. When your out-breath is longer than your in-breath... You help to switch off the stress part of your nervous system and activates the relaxation part of your nervous system.

Yeah, I felt it. I felt it myself as well. That's just one breath, okay? The three, four, five breath. One breath takes 12 seconds. Five of them takes one minute. When your out-breath is longer than your in-breath... You help to switch off the stress part of your nervous system and activates the relaxation part of your nervous system.

Okay, so the 3-4-5 breath is just a very simple method I've created to help my patients. There are so many other amazing breathwork practices out there. I'm not saying you have to do this one. But the principle is that it will really help you calm, lower your stress, be more present. It shows you how interconnected the body is. So I would say something like the 3-4-5 breath is...

Okay, so the 3-4-5 breath is just a very simple method I've created to help my patients. There are so many other amazing breathwork practices out there. I'm not saying you have to do this one. But the principle is that it will really help you calm, lower your stress, be more present. It shows you how interconnected the body is. So I would say something like the 3-4-5 breath is...