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00:00The pain-free four-step method involves breathing exercises, meditation, self-hypnosis and mantras and when you combine those four techniques together, it dials down the stress hormones of cortisol and adrenaline and releases the happy healing hormones of dopamine, oxytocin, serotonin and endorphins.
00:22And when you do this, you retrain the brain to reduce pain.
00:26So tell me a bit more about those four techniques.
00:29The four techniques. So with the breathing, what we're doing is just relaxing with the breathing.
00:36We might breathe into, let's say we have a pain area of the shoulder.
00:40We might imagine we're breathing into that area and we breathe in a feeling of awareness.
00:45The second breath is a breath of acceptance.
00:49The third breath is a breath of love and the fourth breath is the breath of release.
00:54When you do those four simple breathing exercises, all of a sudden the stress hormones dial down and the happy healing hormones start to be released.
01:03The second exercise of meditation, a Tibetan meditation, allows you to become one with the feeling of the pain.
01:11So you focus on wherever that feeling or sensation might be. As you tune into it, you notice how far from the surface of the skin the feeling is.
01:21What shape is the feeling? What texture is it? What color is it? And where is it on a scale of 10 down to zero?
01:28And you repeat that over a number of times.
01:30Then, by then, you're pretty relaxed.
01:33After that, we go into the hypnosis session and my favorite is one used by medical doctors during World War I, World War II.
01:41When they ran out of chemical anesthetic and they had to do a surgery, they were taught in techniques which is called glove anesthesia.
01:49Where you imagine the person has their hand going into the snow.
01:52The hand goes into the snow and then I use suggestions of icy and cool, cool and icy, numb, numb, numb.
02:01And amazingly, the person goes, my hand's tingling.
02:04Then we imagine they're touching a part of their body.
02:07They don't even have to move, but that area is going icy and cool, cool and icy, numb, numb, numb.
02:14And nine times out of 10, and it goes for a little while, it doesn't just happen in 30 seconds,
02:19but nine times out of 10, the pain is either reduced dramatically or disappears altogether.
02:27And then we lock it in with a mantra, again, to just really finish off with a peaceful feeling.
02:32So it might be breathe in calm, breathe out control, breathe in relax, breathe out release.
02:39Or my favorite, breathe in peace, breathe out release.
02:43And by combining those four techniques together, the breathing, the meditation, the self-hypnosis and the mantra,
02:50it releases that flood of healing hormones, those happy healing hormones.