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Dr. Pradip Jamnadas, MD - The One Technique That Helps My Patients Overcome Deep-Rooted Addictions

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Author: Dr. Pradip Jamnadas, MD
Categories: Health Psychology
Tags: health, psychology
Views: 2 · Last viewed: 2026-10-16 20:06 UTC

Short Summary

Main recommendation: Practice silent, breath-focused sitting meditation daily to build the attentional "muscle" needed to stop following unwanted thoughts and cravings, which the speaker says is the core tool for overcoming deep-rooted habits and addictions. He frames this as the technique he uses himself and has taught patients, linking it to better health outcomes such as lower blood pressure.

Key Points

  • Each time an unwanted thought arises, do not follow it; note it, then return attention to the breath at the nose, and repeat this for every thought.
  • Treat cravings such as hunger or sugar urges as thoughts you can observe and decline, rather than commands you must obey.
  • The speaker attributes improved blood pressure in patients to reduced stress-related thoughts, which he says affect mitochondria, inflammation, adrenaline, cortisol, and dopamine.
  • He describes thoughts as producing sympathetic (fight-or-flight) activity, while silence and long exhalations enhance parasympathetic (vagal) activity.
  • He says patients who practiced this reported losing up to 50 or 100 pounds, fasting for up to 180 days, overcoming addictions, and improved relationships; these are the speaker's reported observations, not controlled evidence.

Details Worth Noting

  • Concrete instructions: Find a quiet place and sit in a comfortable chair (not cross-legged, and not lying down, since you may fall asleep). Close your eyes and focus on your breath moving in and out through your nose. When a thought arises, don't follow it; bring your attention back to your nose and breath. Start with about 5 minutes daily for three to four months, then build to about 10 minutes, practicing in both the morning and the evening. Optionally, combine it with breathing in for a count of four and out for a count of eight, since a longer exhalation stimulates the parasympathetic nerves.
  • Concrete instructions (cravings and fasting): When a craving or "I have to eat" thought arises, recognize it as a thought, direct attention elsewhere (e.g., reading, going outside), and make that choice deliberately rather than reacting automatically.
  • Concrete instructions (sensations): Try to become aware of bodily sensations as less distracting by seeing them as thoughts too, so that you can reach silence.
  • The speaker mentions a 10-day silence retreat as very difficult and says he does not advise it for everyone; he suggests starting at home.
  • The speaker says there is no negative part of this breathing/silence technique, but this is his personal claim, not a documented safety evaluation.
  • He links high blood pressure to root causes such as insulin resistance, sleep apnea, stress, circadian disruption, or toxicity, rather than treating it as "essential hypertension."

Bottom Line

The speaker presents silent attention training as a practical, self-directed way to interrupt habitual thought and craving patterns, though his evidence is largely personal experience and clinical anecdote.