1 00:00:12,304 --> 00:00:14,306 -So, why are we in Korea, BJ? 2 00:00:15,140 --> 00:00:16,683 You are seeking help. 3 00:00:17,142 --> 00:00:19,436 Here we have the benefit of millennia of thinking 4 00:00:19,520 --> 00:00:21,313 around pain. 5 00:00:21,396 --> 00:00:24,316 BJ Miller is a palliative care doctor. 6 00:00:24,900 --> 00:00:27,194 He's the expert in the world of pain. 7 00:00:27,694 --> 00:00:30,364 -What is your personal history with pain? 8 00:00:30,447 --> 00:00:31,490 -Back pain. 9 00:00:31,573 --> 00:00:34,076 I've had, I've had back pain since I was probably 15, 10 00:00:34,159 --> 00:00:37,120 and I have tried everything over the years. 11 00:00:38,622 --> 00:00:41,792 I'm hoping that he can offer me some advice to truly understand 12 00:00:41,875 --> 00:00:45,420 how much of it is here, versus in the body. 13 00:00:46,380 --> 00:00:48,924 -Even though about two-ish billion people in 14 00:00:49,007 --> 00:00:51,468 the world suffer from long-term or chronic pain, 15 00:00:51,969 --> 00:00:53,971 it's not well understood in the West, 16 00:00:54,680 --> 00:00:57,182 but in a country as old as South Korea, 17 00:00:57,266 --> 00:00:58,934 pain is a part of life. 18 00:01:01,895 --> 00:01:05,274 This is a place where they use the power of the mind 19 00:01:05,399 --> 00:01:07,025 to tackle pain. 20 00:01:08,443 --> 00:01:10,529 Chris will learn a toolbox of techniques... 21 00:01:12,781 --> 00:01:14,741 ...from a culture devoted to studying pain for 22 00:01:14,825 --> 00:01:16,201 thousands of years. 23 00:01:18,161 --> 00:01:20,247 And at the end of his time here, 24 00:01:20,914 --> 00:01:23,458 I will not be asking Chris to avoid pain. 25 00:01:23,834 --> 00:01:26,086 I will be asking him to embrace it... 26 00:01:27,337 --> 00:01:28,463 ...to accept it... 27 00:01:29,798 --> 00:01:31,675 ...to run towards it, even... 28 00:01:31,758 --> 00:01:33,594 Oh my God 29 00:01:34,344 --> 00:01:37,389 ...in a unique experiment that could help all of us. 30 00:01:49,401 --> 00:01:50,694 Pain. 31 00:01:51,486 --> 00:01:53,572 I think we all want the silver bullet. 32 00:01:57,284 --> 00:01:59,494 The solution to not feeling any pain. 33 00:02:02,331 --> 00:02:05,125 I first remember having back pain when I was in high school, 34 00:02:05,751 --> 00:02:08,211 being diagnosed with mild scoliosis. 35 00:02:09,963 --> 00:02:12,424 It caused incredible spasms in my back and 36 00:02:12,507 --> 00:02:15,344 I couldn't walk properly, twist or bend, or play sport. 37 00:02:16,845 --> 00:02:19,389 Over the years, I tried everything to try and fix this 38 00:02:19,473 --> 00:02:22,851 problem and I'd have relief... 39 00:02:25,395 --> 00:02:27,648 ...and then my back would flare up, 40 00:02:28,023 --> 00:02:30,025 but I would still have to keep training, still working, 41 00:02:31,401 --> 00:02:33,445 pushing through it. 42 00:02:34,821 --> 00:02:37,574 I think I've become good at hiding it and managing it. 43 00:02:38,200 --> 00:02:39,368 But then one thing would happen, 44 00:02:39,451 --> 00:02:40,827 and then it would all collapse. 45 00:02:44,748 --> 00:02:46,625 I guess, like so many people, 46 00:02:46,875 --> 00:02:50,087 I'm trying to sort of navigate the pain experience. 47 00:02:51,630 --> 00:02:54,049 Playing with my kids is painful a lot of the time. 48 00:02:54,132 --> 00:02:55,258 Every time I bend over, my back, 49 00:02:55,342 --> 00:02:56,677 my kids would roll their eyes, it's, 50 00:02:56,760 --> 00:02:58,637 "Oh, your back's always sore" 51 00:02:58,720 --> 00:03:01,390 and, and it's not the healthiest state to be in. 52 00:03:04,810 --> 00:03:08,105 I'm looking for ways to change my relationship to pain. 53 00:03:20,701 --> 00:03:24,830 The first tool to reducing pain is to understand how it works. 54 00:03:26,331 --> 00:03:29,751 BJ reckons the best place to learn is downtown Seoul. 55 00:03:40,554 --> 00:03:42,848 -Pain, what is it? 56 00:03:42,931 --> 00:03:46,184 -One thing to understand is pain is, actually, really important. 57 00:03:46,268 --> 00:03:47,853 It’s kind of your friend. 58 00:03:47,936 --> 00:03:49,896 It is the thing that keeps you safe. 59 00:03:49,980 --> 00:03:51,940 -Yeah. -That’s its purpose. 60 00:03:52,023 --> 00:03:53,316 Something happens, you know, 61 00:03:53,400 --> 00:03:56,153 like if you were to put your hand on this stove, right, 62 00:03:56,778 --> 00:04:00,198 you know, warm, even pleasant. 63 00:04:01,074 --> 00:04:02,659 Without much thought, you pull away. 64 00:04:02,742 --> 00:04:03,743 Mm-hmm. 65 00:04:03,827 --> 00:04:05,245 -That’s your nervous system being functional 66 00:04:05,328 --> 00:04:06,329 and doing its job, 67 00:04:06,413 --> 00:04:07,706 and it’s all happening in a millisecond. 68 00:04:07,789 --> 00:04:09,207 -Yeah. 69 00:04:11,751 --> 00:04:13,336 Pain is a signal that helps us realize that 70 00:04:13,420 --> 00:04:15,172 if you touch a hot plate, 71 00:04:15,255 --> 00:04:18,091 it's going to hurt because you're going to do damage if 72 00:04:18,175 --> 00:04:19,468 you keep your hand there. 73 00:04:22,971 --> 00:04:25,515 Sensory cells in our fingers are triggered. 74 00:04:25,599 --> 00:04:27,684 A signal shoots up to our brain. 75 00:04:27,768 --> 00:04:30,395 It suspects there's damage, so it sends a pain response. 76 00:04:34,608 --> 00:04:37,694 Imagine a pain speedometer that returns to normal when 77 00:04:37,944 --> 00:04:39,488 that threat of damage has passed. 78 00:04:40,489 --> 00:04:44,785 This is acute or short-acting pain but in some people, 79 00:04:46,203 --> 00:04:48,330 these signals can misfire over time, 80 00:04:49,289 --> 00:04:51,625 keeping the speedometer right up in the red zone. 81 00:04:52,042 --> 00:04:54,628 This becomes long -term or chronic pain. 82 00:04:57,464 --> 00:05:00,383 -Do we have the ability to minimize chronic pain? 83 00:05:00,842 --> 00:05:01,885 -Totally. -Yeah. 84 00:05:01,968 --> 00:05:03,887 -Our brains can dampen that signal, 85 00:05:03,970 --> 00:05:06,765 or it can ignite a signal, turn the dial up, 86 00:05:06,848 --> 00:05:08,850 or turn the dial down. 87 00:05:09,184 --> 00:05:10,560 You like hot food? Spicy food? 88 00:05:10,644 --> 00:05:12,896 -Yeah. To a point. 89 00:05:12,979 --> 00:05:14,231 I love spicy food. 90 00:05:14,314 --> 00:05:16,274 I kind of like to see how much I can take. 91 00:05:16,858 --> 00:05:18,860 Eating a chili pepper, it's not dangerous, 92 00:05:18,944 --> 00:05:21,655 it's not an actual threat, but it can really hurt. 93 00:05:26,952 --> 00:05:28,912 -Oh, it’s got some, so, really peppery isn't it? 94 00:05:28,995 --> 00:05:30,997 -Mm-hm. -I mean, it’s really hurting me. 95 00:05:31,081 --> 00:05:33,291 -Yeah. -And it’s not affecting you. 96 00:05:33,375 --> 00:05:36,086 -Right, because my brain has decided it’s not a threat and 97 00:05:36,169 --> 00:05:38,964 so now I can enjoy the sensation in my own weird ways. 98 00:05:40,423 --> 00:05:42,008 -I’ve got to tell my brain it’s not a danger? 99 00:05:42,092 --> 00:05:44,219 -Yeah. Not a danger. Not a danger. 100 00:05:44,302 --> 00:05:45,512 You're safe. 101 00:05:47,430 --> 00:05:49,015 -Oh, it's a bad idea. 102 00:05:53,270 --> 00:05:54,771 You got any milk? 103 00:05:54,855 --> 00:05:56,189 -Yes. 104 00:05:56,273 --> 00:06:00,193 -I would love to understand how to regulate that signal, 105 00:06:00,277 --> 00:06:04,906 change my sort of mindset so it’s not on full blast and it’s 106 00:06:04,990 --> 00:06:06,449 not sort of being amplified. 107 00:06:08,410 --> 00:06:09,703 Milk and Korean barbecue. 108 00:06:09,786 --> 00:06:10,912 Yeah. 109 00:06:10,996 --> 00:06:12,998 -Sells itself. 110 00:06:13,081 --> 00:06:15,417 Our relationship to pain is not static, it's not fixed, 111 00:06:15,500 --> 00:06:17,127 it's not something we're born with. 112 00:06:17,210 --> 00:06:19,713 It's something that's sculpted by experience and by time. 113 00:06:22,132 --> 00:06:24,718 My own dance with pain began at college. 114 00:06:25,677 --> 00:06:28,179 I was messing about on top of a commuter train, 115 00:06:31,016 --> 00:06:34,019 until 11,000 volts went through my body and I'm a 116 00:06:34,102 --> 00:06:35,937 trilateral amputee now. 117 00:06:37,022 --> 00:06:38,857 I have been for 35 years. 118 00:06:43,612 --> 00:06:44,988 Skin grafts. 119 00:06:46,281 --> 00:06:51,453 Um, burn is a, is a particularly tricky, tricky one. 120 00:06:53,038 --> 00:06:55,498 But I've learned a lot from it. 121 00:06:58,752 --> 00:07:01,296 To be alive means to have pain. 122 00:07:01,921 --> 00:07:04,633 I'd like Chris to understand that using the power 123 00:07:04,716 --> 00:07:05,925 of his mind, 124 00:07:06,009 --> 00:07:08,303 he can changes his relationship to it, 125 00:07:08,762 --> 00:07:10,930 by actively engaging with his pain. 126 00:07:19,522 --> 00:07:22,400 So, BJ's brought me to a valley outside of Seoul. 127 00:07:24,444 --> 00:07:26,613 It's the first time I get a sense of his plans. 128 00:07:31,034 --> 00:07:33,286 What are we doing here and why? 129 00:07:33,370 --> 00:07:35,789 Well, we can’t talk too much about it now. 130 00:07:36,247 --> 00:07:37,791 It’s a little bit of a secret, because that’s sort of the 131 00:07:37,874 --> 00:07:38,875 nature of pain. 132 00:07:38,958 --> 00:07:40,085 You don’t know when it’s coming. 133 00:07:40,168 --> 00:07:41,419 You don’t know how bad it will be and you don’t know 134 00:07:41,503 --> 00:07:42,504 when it’ll end. 135 00:07:42,587 --> 00:07:43,755 -OK. 136 00:07:45,590 --> 00:07:47,258 Over the course of this week, 137 00:07:47,342 --> 00:07:49,177 we'll give Chris a toolbox of techniques to 138 00:07:49,260 --> 00:07:50,595 help him live with pain. 139 00:07:51,805 --> 00:07:53,932 And then, in four days' time, 140 00:07:54,015 --> 00:07:56,393 we'll put all of that into practice... 141 00:07:57,727 --> 00:07:59,938 ...in the ultimate pain experiment. 142 00:08:01,022 --> 00:08:03,942 I want Chris to join up with the South Korean Special Forces 143 00:08:04,651 --> 00:08:07,445 who have one of the toughest training regimes in the world. 144 00:08:08,822 --> 00:08:11,700 They use pain as a tool to prepare their troops for combat. 145 00:08:13,118 --> 00:08:15,704 We're keeping the details of the challenge secret from Chris 146 00:08:15,787 --> 00:08:18,248 to keep the experience of long-lasting pain as 147 00:08:18,331 --> 00:08:19,999 realistic as possible. 148 00:08:20,709 --> 00:08:22,544 Come on guys, let’s go! 149 00:08:22,627 --> 00:08:24,963 Success will be judged if he can better tolerate pain 150 00:08:25,046 --> 00:08:28,758 whilst doing some of the most painful things on earth. 151 00:08:31,553 --> 00:08:33,430 -Thanks in advance for hurting me. 152 00:08:33,513 --> 00:08:35,849 -Oh yeah, my pleasure. -This is gonna suck. 153 00:08:37,100 --> 00:08:38,893 Yeah, I think I'm a little surprised. 154 00:08:38,977 --> 00:08:42,814 It's just like, I don't know, how that's gonna help in this 155 00:08:42,897 --> 00:08:44,399 situation with my back pain. 156 00:08:45,859 --> 00:08:48,445 I'm sort of at this point bracing for the worst, in a way. 157 00:08:54,409 --> 00:08:56,453 For my second lesson in reframing pain, 158 00:08:56,536 --> 00:08:58,997 BJ has brought me to a hospital in Seoul. 159 00:09:00,582 --> 00:09:02,292 Over the years, when different training methods 160 00:09:02,375 --> 00:09:03,710 or treatments didn't work, 161 00:09:03,793 --> 00:09:06,004 I would have to use medication to manage my back pain, 162 00:09:06,713 --> 00:09:08,339 whether it be anti-inflammatories and 163 00:09:08,423 --> 00:09:10,050 painkillers, and all sorts of things, 164 00:09:10,133 --> 00:09:12,844 and they were all kind of Band-Aids. 165 00:09:13,511 --> 00:09:15,805 Medications provide vital pain relief to more than 166 00:09:15,889 --> 00:09:18,016 80 million Americans each year, 167 00:09:18,099 --> 00:09:20,852 but our minds can also do remarkable things to 168 00:09:20,935 --> 00:09:22,687 provide pain relief. 169 00:09:22,771 --> 00:09:25,315 I want to experiment with Chris's ability to make 170 00:09:25,398 --> 00:09:26,775 his own painkillers. 171 00:09:30,653 --> 00:09:33,907 So, I have recruited two close childhood friends, 172 00:09:34,783 --> 00:09:36,367 Zoc and Azza... 173 00:09:36,451 --> 00:09:38,870 -Do you want a better abs shot? Is everyone happy with that? 174 00:09:38,953 --> 00:09:41,623 ...and I'm going to electrocute them all in the 175 00:09:41,706 --> 00:09:43,249 name of science. 176 00:09:43,333 --> 00:09:44,709 Have you ever had a nerve stimulator before? 177 00:09:44,793 --> 00:09:46,920 -No, but I do know a little bit about electricity. 178 00:09:47,003 --> 00:09:48,088 -Mm? 179 00:09:48,171 --> 00:09:49,380 -I used to be an electrician. 180 00:09:49,464 --> 00:09:50,632 -Oh! OK. 181 00:09:50,715 --> 00:09:52,300 -So, I hated getting electrocuted. 182 00:09:52,383 --> 00:09:54,719 -Oh, me too, brother. -Yeah, you too. 183 00:09:55,970 --> 00:09:58,139 I’ve given each of them electrical impulse machines to 184 00:09:58,223 --> 00:09:59,933 test their tolerance to pain. 185 00:10:00,642 --> 00:10:03,103 Shouldn’t hurt a lot, but we are looking for that line where 186 00:10:03,186 --> 00:10:04,646 something becomes uncomfortable. 187 00:10:04,729 --> 00:10:05,814 -Mm. 188 00:10:05,897 --> 00:10:08,066 I’m slowly increasing the electrical impulses 189 00:10:08,149 --> 00:10:09,734 to their stomach. 190 00:10:09,818 --> 00:10:13,696 One is mild discomfort but it goes all the way to 15. 191 00:10:15,198 --> 00:10:17,909 My aim is to find their pain threshold, 192 00:10:17,992 --> 00:10:19,828 the level it becomes uncomfortable. 193 00:10:19,911 --> 00:10:20,912 It’s weird. 194 00:10:20,995 --> 00:10:22,205 -It’s weird. 195 00:10:22,288 --> 00:10:23,748 But I’m aware they are competitive animals. 196 00:10:23,832 --> 00:10:24,833 Do you want me to come back down? 197 00:10:24,916 --> 00:10:26,709 -No, give us another one. Come on, you dirtbag, let’s go. 198 00:10:26,793 --> 00:10:29,045 Go, ah! 199 00:10:29,462 --> 00:10:31,172 -Oh God! OK, this is bad now. 200 00:10:31,256 --> 00:10:32,298 Yeah, yeah. Yeah, come down. 201 00:10:32,382 --> 00:10:33,800 -OK, I’m gonna come down. Coming down. 202 00:10:33,883 --> 00:10:34,926 -OK. 203 00:10:35,009 --> 00:10:36,886 -Brings me a huge amount of joy watching my mates suffer 204 00:10:36,970 --> 00:10:38,429 in such a way. 205 00:10:38,513 --> 00:10:41,099 -What level am I at right now? -It’s six. 206 00:10:41,516 --> 00:10:43,351 -Out of ten? -No, out of 15. 207 00:10:43,434 --> 00:10:44,435 -Oh boy! 208 00:10:44,519 --> 00:10:45,520 Ah! 209 00:10:45,603 --> 00:10:46,729 -Remember, you’re supposed to tell me 210 00:10:46,813 --> 00:10:47,814 when it’s uncomfortable, 211 00:10:47,897 --> 00:10:48,982 not when, what you can take. 212 00:10:49,065 --> 00:10:50,525 -Why, do I look uncomfortable? -Yeah! 213 00:10:50,608 --> 00:10:52,527 -It’s uncomfortable. -OK. 214 00:10:52,610 --> 00:10:55,238 -When you test the other boys, say I made it to 15. 215 00:10:55,321 --> 00:10:56,823 -For ten bucks, no problem. 216 00:10:57,448 --> 00:10:58,616 Pain is personal. 217 00:10:58,700 --> 00:11:00,034 Each of them is having a very different experience. 218 00:11:00,118 --> 00:11:02,787 Each of them having a wildly different suite of numbers. 219 00:11:04,330 --> 00:11:07,083 -And when I get wired up, something interesting happens. 220 00:11:07,625 --> 00:11:09,169 Oh! Here it comes. 221 00:11:11,546 --> 00:11:13,131 It actually feels like one of my abs is 222 00:11:13,214 --> 00:11:14,757 being removed with a spoon. 223 00:11:15,925 --> 00:11:16,926 It's horrible. 224 00:11:17,010 --> 00:11:18,136 -Does that hurt? -Oh, get it down, get it down. 225 00:11:18,219 --> 00:11:19,804 -Yep, yep. Come down. -Turn it off, yeah. 226 00:11:19,888 --> 00:11:21,264 -Yep. It’s off. 227 00:11:21,347 --> 00:11:22,432 -I was like, 228 00:11:22,515 --> 00:11:23,600 'Oh yeah, I'll have the highest pain threshold'. 229 00:11:23,683 --> 00:11:24,809 Three again? 230 00:11:24,893 --> 00:11:26,686 And I had the lowest. 231 00:11:27,854 --> 00:11:29,522 Three? That's terrible. 232 00:11:29,606 --> 00:11:31,399 It's 'cos I did so many sit-ups. 233 00:11:31,482 --> 00:11:32,609 -Of course. Of course, yeah. 234 00:11:32,692 --> 00:11:35,445 -It’s an extreme thing. -Yes, you beast. 235 00:11:35,528 --> 00:11:36,988 -Er, a very weak one. 236 00:11:37,071 --> 00:11:38,615 In the second part of the experiment, 237 00:11:38,698 --> 00:11:41,201 we’ll do it all over again but this time, 238 00:11:41,284 --> 00:11:44,204 he’s got to work through that in a social environment. 239 00:11:44,579 --> 00:11:46,372 -Your job is to play Jenga. 240 00:11:46,497 --> 00:11:47,498 -OK. 241 00:11:47,582 --> 00:11:48,917 -And at some point, we'll start going up the numbers 242 00:11:49,000 --> 00:11:50,293 just like we experienced... 243 00:11:50,376 --> 00:11:51,544 -OK. -...OK? 244 00:11:51,628 --> 00:11:52,962 -I’m nervous. 245 00:11:53,046 --> 00:11:54,672 -You got Chris and two of his oldest buddies sitting around, 246 00:11:54,797 --> 00:11:56,466 playing a game. 247 00:11:56,549 --> 00:11:57,550 -Go. -You put it on top. 248 00:11:57,634 --> 00:11:59,219 No, the other way. 249 00:11:59,385 --> 00:12:01,554 -I haven’t played Jenga since the late ‘90s, I reckon. 250 00:12:03,097 --> 00:12:05,725 -We’re gonna see how laughter affects his pain experience. 251 00:12:07,268 --> 00:12:08,436 -It’s not that bad, I’m fine. 252 00:12:09,896 --> 00:12:10,980 I’m getting nothing. 253 00:12:12,190 --> 00:12:13,566 This is easy. I could do this all day. 254 00:12:13,650 --> 00:12:14,776 -What’s my safe word again? 255 00:12:14,859 --> 00:12:16,486 -Keep playing Jenga. -What’s my safe word? 256 00:12:16,569 --> 00:12:18,029 -Play Jenga! Get in the game! 257 00:12:19,280 --> 00:12:20,573 -It helps if you flex. 258 00:12:20,657 --> 00:12:22,825 It's one of the most painful games of Jenga I've ever played, 259 00:12:22,909 --> 00:12:24,327 uh, but also the funniest. 260 00:12:24,410 --> 00:12:25,828 -Keep going, Chris, you can do this. 261 00:12:26,996 --> 00:12:27,997 Look at me. 262 00:12:29,207 --> 00:12:30,583 Look at my eyes. Say 'Jenga'. 263 00:12:31,793 --> 00:12:33,795 -Painful laughter, it’s just a sort of mash up of emotions. 264 00:12:33,878 --> 00:12:35,546 -I will not quit! I will not quit! 265 00:12:37,215 --> 00:12:38,800 OK, it’s starting to really hurt now! 266 00:12:39,968 --> 00:12:41,052 I'm getting it. 267 00:12:41,135 --> 00:12:42,804 All the while, the dial is being turned up. 268 00:12:44,639 --> 00:12:45,765 No, no, no, no, I’m not quitting! 269 00:12:45,848 --> 00:12:47,058 I will not quit. 270 00:12:49,560 --> 00:12:50,812 -It is too much now! 271 00:12:50,895 --> 00:12:52,272 This is dangerous levels. 272 00:12:53,564 --> 00:12:54,732 -I’m out! 273 00:12:54,816 --> 00:12:56,109 -And for some reason, 274 00:12:56,192 --> 00:12:58,027 I’m having a much better time dealing with the pain 275 00:12:58,528 --> 00:13:00,571 in this place than I did on my own. 276 00:13:01,698 --> 00:13:02,991 -You guys wanna hear your results? 277 00:13:03,074 --> 00:13:04,075 -Yeah. 278 00:13:04,158 --> 00:13:06,327 -Jenga, this, in other words, social, 279 00:13:06,411 --> 00:13:08,204 you boys being together and laughing and everything 280 00:13:08,288 --> 00:13:09,289 you were doing, 281 00:13:09,372 --> 00:13:11,165 completely radically changed your number. 282 00:13:11,249 --> 00:13:13,251 Chris, you went to 15. 283 00:13:13,334 --> 00:13:14,335 The social... 284 00:13:14,419 --> 00:13:15,461 -Yeah. 285 00:13:15,545 --> 00:13:16,713 -...cue for you is huge. 286 00:13:16,796 --> 00:13:17,839 It's a big one... 287 00:13:17,922 --> 00:13:19,424 -Mm-hm. -...which isn't surprising. 288 00:13:19,507 --> 00:13:20,591 I mean... 289 00:13:20,675 --> 00:13:21,968 -Yeah. -...look at you guys. 290 00:13:22,051 --> 00:13:24,220 -If you’d have told me I was gonna get to number 15 when 291 00:13:24,304 --> 00:13:25,638 I was tapping out at number three, 292 00:13:25,722 --> 00:13:27,932 I would have said there’s no way. 293 00:13:29,225 --> 00:13:30,351 -What have I done? 294 00:13:30,435 --> 00:13:31,644 What have I? 295 00:13:31,728 --> 00:13:33,187 Our bodies can make their own painkillers, 296 00:13:33,730 --> 00:13:35,565 hormones called endorphins, 297 00:13:35,648 --> 00:13:38,151 and these can help block pain signals 298 00:13:38,234 --> 00:13:39,569 before they reach the brain. 299 00:13:39,652 --> 00:13:41,446 -Crunch me to 15, put me down, go! 300 00:13:43,448 --> 00:13:44,741 We can boost our endorphin release 301 00:13:44,824 --> 00:13:45,825 through laughter... 302 00:13:47,744 --> 00:13:49,162 ...music and exercise. 303 00:13:50,538 --> 00:13:52,457 -I don’t know which one’s controlling which. 304 00:13:52,540 --> 00:13:54,167 Turning down the pain dial even more. 305 00:13:56,836 --> 00:14:00,256 I think dealing with pain, too often we think it’s, 306 00:14:00,339 --> 00:14:02,717 you know, my problem to fix and my problem alone, 307 00:14:02,800 --> 00:14:04,969 rather than looking around and seeing how we can pick 308 00:14:05,053 --> 00:14:06,554 each other up and support each other. 309 00:14:06,637 --> 00:14:08,598 -And another thing, Chris, for you to be aware of, 310 00:14:08,681 --> 00:14:11,517 these numbers seem low but what they also tell us 311 00:14:11,601 --> 00:14:14,562 is that you have in fact been dealing with a lot of pain. 312 00:14:16,147 --> 00:14:18,816 -One of the things we want to help Chris understand is 313 00:14:18,900 --> 00:14:21,152 although pain meds are effective, 314 00:14:21,235 --> 00:14:24,405 the side effect of taking them regularly is that his body gets 315 00:14:24,489 --> 00:14:26,991 used to them, lowering his pain threshold. 316 00:14:27,950 --> 00:14:30,787 -This doesn’t point to any sort of weakness, as much as boy, 317 00:14:30,870 --> 00:14:32,080 you’ve dealt with some pain. 318 00:14:32,163 --> 00:14:33,498 -Yeah. 319 00:14:38,044 --> 00:14:41,047 For years, I wasn't healing like I should have been 320 00:14:42,048 --> 00:14:46,761 and that used to drive me crazy and I would 321 00:14:46,844 --> 00:14:50,098 just keep training to try and fix this problem 322 00:14:50,181 --> 00:14:51,641 I have with my back. 323 00:14:53,142 --> 00:14:54,894 Doing dead lifts, sprinting on the treadmill, 324 00:14:54,977 --> 00:14:57,313 lifting weights and then sometimes I would have to slam 325 00:14:57,396 --> 00:14:59,482 medication and just train through the pain. 326 00:15:00,024 --> 00:15:02,985 That mentality can be incredibly disruptive and, 327 00:15:03,069 --> 00:15:04,612 and brutal. 328 00:15:04,695 --> 00:15:06,447 And I realize now that sometimes I was 329 00:15:06,531 --> 00:15:08,366 just overcooking it. 330 00:15:08,825 --> 00:15:10,326 -I feel for Chris. 331 00:15:10,409 --> 00:15:12,745 He's a little bit more at war with himself than 332 00:15:12,829 --> 00:15:15,873 he needs to be, and ironically or otherwise, 333 00:15:15,957 --> 00:15:19,043 being at war with yourself is a great way to lower your pain 334 00:15:19,168 --> 00:15:21,295 threshold and hurt more than you need to. 335 00:15:26,175 --> 00:15:29,345 For his third lesson, I've brought Chris to a 336 00:15:29,428 --> 00:15:31,264 fighting gym in Seoul. 337 00:15:31,806 --> 00:15:34,851 To build his tolerance for pain he needs to learn 338 00:15:34,934 --> 00:15:37,478 how to work with it, not fight against it. 339 00:15:42,358 --> 00:15:45,027 Stun Gun is an incredible fighter, MMA fighter. 340 00:15:49,490 --> 00:15:51,284 I've watched a number of his fights and he's, 341 00:15:51,367 --> 00:15:52,910 he's an absolute weapon for sure. 342 00:15:53,786 --> 00:15:55,788 -Oh! Hathaway is out cold! 343 00:15:56,247 --> 00:15:59,250 The amount of pain that one receives and 344 00:15:59,333 --> 00:16:00,751 inflicts is wild. 345 00:16:05,506 --> 00:16:07,758 And you think, why would you do such a thing? 346 00:16:07,842 --> 00:16:09,135 How do you build up tolerance for that? 347 00:16:09,427 --> 00:16:12,305 How, you must have a trick up your sleeve or there must be 348 00:16:12,471 --> 00:16:15,099 something to learn from this individual, these individuals, 349 00:16:15,474 --> 00:16:17,226 in the space of pain. 350 00:16:18,477 --> 00:16:21,355 How, how do you, um, did you have different ways of 351 00:16:21,439 --> 00:16:23,900 dealing with pain, or was it always just brutal? 352 00:16:24,817 --> 00:16:28,529 I have been able to endure pain since I was a child 353 00:16:29,113 --> 00:16:32,658 For example, when I was at school 354 00:16:32,950 --> 00:16:35,536 we had to endure pain when we were punished 355 00:16:35,870 --> 00:16:37,246 So I lived with pain 356 00:16:37,330 --> 00:16:40,041 I took it for granted 357 00:16:43,044 --> 00:16:45,338 Kim Dong Hyun grew up in a culture where 358 00:16:45,421 --> 00:16:48,925 martial arts are taught in schools and a common life 359 00:16:49,008 --> 00:16:51,427 philosophy is that if we expose ourselves to 360 00:16:51,510 --> 00:16:53,763 small amounts of pain, 361 00:16:53,846 --> 00:16:56,432 then we accept it as a part of life and that 362 00:16:56,515 --> 00:16:57,975 makes us stronger. 363 00:16:58,226 --> 00:16:59,769 I began to realize the purpose of pain 364 00:16:59,852 --> 00:17:01,562 is just to signal the brain 365 00:17:02,396 --> 00:17:04,148 that you are about to get injured 366 00:17:05,775 --> 00:17:07,777 So I found the sweet spot 367 00:17:08,236 --> 00:17:10,154 I would fight and train one day 368 00:17:10,238 --> 00:17:13,532 then take the next day off 369 00:17:15,201 --> 00:17:17,078 That made me stronger 370 00:17:17,161 --> 00:17:21,123 because when you are hit many times, you feel less pain 371 00:17:21,874 --> 00:17:26,462 -OK. -OK. More strong. 372 00:17:28,256 --> 00:17:29,257 Hui! 373 00:17:31,008 --> 00:17:33,094 -Any of us can increase our pain tolerance through 374 00:17:33,177 --> 00:17:35,972 systematic graded exposure. 375 00:17:37,723 --> 00:17:39,725 But you have to be methodical about it. 376 00:17:42,937 --> 00:17:46,691 By exposing ourselves to some pain in a controlled way, 377 00:17:47,316 --> 00:17:50,570 we can slowly train our brains to settle on the experience and 378 00:17:51,028 --> 00:17:54,490 understand it's not a threat, thereby increasing our pain 379 00:17:54,574 --> 00:17:56,158 tolerance bit by bit. 380 00:17:56,909 --> 00:17:59,036 The key is to not overdo it. 381 00:17:59,495 --> 00:18:01,163 -Did you find that the more you exposed 382 00:18:01,247 --> 00:18:02,957 yourself to painful situations, 383 00:18:03,040 --> 00:18:05,167 it became normal and then you accepted it, 384 00:18:05,251 --> 00:18:06,335 so it wasn’t as bad? 385 00:18:06,419 --> 00:18:09,046 With a lot of experience and achievements 386 00:18:09,422 --> 00:18:11,424 I started seeing the pain as a glorious pain 387 00:18:11,507 --> 00:18:14,760 This is something only a fighter can feel and understand 388 00:18:14,844 --> 00:18:17,805 a very pleasant and happy pain 389 00:18:17,888 --> 00:18:19,432 I realized this too late 390 00:18:19,515 --> 00:18:21,517 And of course, when you lose a fight 391 00:18:22,184 --> 00:18:23,436 it’s the opposite 392 00:18:23,519 --> 00:18:25,563 Even a tiny scratch 393 00:18:26,063 --> 00:18:27,648 can feel like a knife wound 394 00:18:48,210 --> 00:18:51,631 -What I found fascinating about this meeting was Stun Gun 395 00:18:52,214 --> 00:18:54,508 embodies that pain and, and it's a, 396 00:18:54,592 --> 00:18:57,011 it's a glorified pain and he feels great about it. 397 00:18:58,804 --> 00:19:02,433 Whereas I had been treating myself with such aggression and 398 00:19:02,933 --> 00:19:05,102 a lot of that was to do with being in a constant 399 00:19:05,311 --> 00:19:07,396 fight with it. 400 00:19:09,106 --> 00:19:11,817 Because so many times, people with serious injuries 401 00:19:11,942 --> 00:19:14,570 have been told, "Ah, it's unwarranted. 402 00:19:14,779 --> 00:19:15,821 You're not injured. 403 00:19:15,905 --> 00:19:17,657 Get over yourself. Toughen up. 404 00:19:17,740 --> 00:19:19,325 Rub some dirt in it, get back out there" 405 00:19:19,408 --> 00:19:21,202 and so I had this, like, 406 00:19:21,285 --> 00:19:24,747 rejection to, um, any sort of weakness. 407 00:19:26,791 --> 00:19:29,794 Chris, he's kind of realized the limitations of 408 00:19:29,877 --> 00:19:31,337 that approach to pain. 409 00:19:31,712 --> 00:19:35,257 Gritting your teeth all the time to prove your toughness. 410 00:19:36,592 --> 00:19:41,347 I want him to soften a little bit around the total experience 411 00:19:41,430 --> 00:19:42,682 of his pain. 412 00:19:43,891 --> 00:19:47,645 And Stun Gun's approach to both reframing pain and graded 413 00:19:47,728 --> 00:19:50,731 exposure are two great techniques for our toolbox. 414 00:19:51,857 --> 00:19:54,610 Incoming! Get down! 415 00:19:54,694 --> 00:19:56,570 Come on, let's go! 416 00:19:58,072 --> 00:20:00,533 Especially when Chris encounters unexpected pain with 417 00:20:00,616 --> 00:20:02,368 the South Korean Special Forces. 418 00:20:03,536 --> 00:20:04,537 Keep moving forward! 419 00:20:05,996 --> 00:20:07,415 Ah! 420 00:20:16,090 --> 00:20:17,425 For my next lesson, 421 00:20:17,508 --> 00:20:20,344 BJ is taking me to an ancient monastery in the mountains. 422 00:20:23,597 --> 00:20:25,766 A place that's steeped in Buddhism, 423 00:20:27,268 --> 00:20:30,229 a religion that has a long history of confronting and 424 00:20:30,312 --> 00:20:31,939 working with pain. 425 00:20:41,824 --> 00:20:44,118 OK, ooh! 426 00:20:45,745 --> 00:20:48,873 I want Chris to meet the Spiritual Patriarch to truly 427 00:20:49,081 --> 00:20:51,167 engage with his mind, 428 00:20:52,710 --> 00:20:54,712 as this could be key to his suffering. 429 00:20:57,465 --> 00:21:00,176 In a word, I’d love Chris to find a little bit more peace. 430 00:21:01,677 --> 00:21:04,346 If you observe pain closely 431 00:21:04,430 --> 00:21:08,559 It's a sensation and a thought 432 00:21:08,642 --> 00:21:10,311 nothing more, nothing less 433 00:21:10,394 --> 00:21:12,772 Your thoughts 434 00:21:12,855 --> 00:21:17,610 make the suffering a reality 435 00:21:18,027 --> 00:21:19,487 -So, we have pain, then we have suffering. 436 00:21:19,570 --> 00:21:23,240 How do we identify the difference between the two? 437 00:21:23,616 --> 00:21:25,785 When you look closely at your pain’s origin, 438 00:21:25,868 --> 00:21:27,328 you will realize 439 00:21:27,411 --> 00:21:30,581 pain is part of life 440 00:21:31,248 --> 00:21:35,044 and you must be able to accept it in your heart 441 00:21:38,047 --> 00:21:40,382 I guess I've never been able to separate the pain 442 00:21:40,466 --> 00:21:41,884 and the suffering. 443 00:21:42,802 --> 00:21:43,803 Over the years, 444 00:21:43,886 --> 00:21:47,264 I've tried physiotherapy and acupuncture, yoga, 445 00:21:47,348 --> 00:21:50,810 strength training, and although sometimes I would get relief, 446 00:21:50,893 --> 00:21:53,103 nothing would permanently fix the problem... 447 00:21:55,815 --> 00:21:58,275 ...and it scared the hell out of me. 448 00:21:59,401 --> 00:22:02,238 Didn't know if I'd be able to go and perform that stunt or 449 00:22:02,321 --> 00:22:03,948 train properly in prep for a role. 450 00:22:04,031 --> 00:22:06,283 I didn't know that I could go surfing, you know. 451 00:22:08,994 --> 00:22:14,500 But I think what was worse than the physical pain was the 452 00:22:14,583 --> 00:22:17,545 emotional discomfort, the anxiety that comes with it. 453 00:22:19,839 --> 00:22:23,092 There'd be such a vulnerability and the insanity that rattled 454 00:22:23,175 --> 00:22:28,848 around my experience was, um, maddening. 455 00:22:31,350 --> 00:22:33,394 I would sort of wallow in that suffering. 456 00:22:34,228 --> 00:22:35,980 I couldn't get out of that space. 457 00:22:39,608 --> 00:22:43,821 Humans have 108 types of pain 458 00:22:44,196 --> 00:22:47,199 By practicing the art of prostrations 108 times 459 00:22:47,575 --> 00:22:52,663 we believe we can shake away every one of them 460 00:22:57,001 --> 00:23:00,713 These monks use prostrations, a type of bowing, 461 00:23:01,463 --> 00:23:03,883 to reframe their experience of pain. 462 00:23:04,884 --> 00:23:07,595 It's a more active type of meditation that could help 463 00:23:07,845 --> 00:23:10,681 Chris separate his pain from his suffering. 464 00:23:25,446 --> 00:23:29,450 As your forehead lowers to the ground 465 00:23:29,533 --> 00:23:33,787 you will find yourself in the most humble position 466 00:23:34,663 --> 00:23:39,043 At first your legs will hurt 467 00:23:39,752 --> 00:23:42,129 but your cluttered thoughts 468 00:23:42,212 --> 00:23:44,924 will fade away one by one 469 00:23:45,007 --> 00:23:51,931 and slowly you become at one with yourself 470 00:23:55,309 --> 00:23:57,144 After about 20 prostrations, 471 00:23:57,478 --> 00:23:58,771 I'm starting to sweat. 472 00:23:59,939 --> 00:24:02,942 As I feel twinges in my back and small pain signals. 473 00:24:03,943 --> 00:24:07,237 And then I look around at a hall of calm faces and 474 00:24:07,321 --> 00:24:09,281 no one else seems to be struggling. 475 00:24:12,618 --> 00:24:15,537 Scientific studies show that those who meditate can 476 00:24:15,621 --> 00:24:18,332 process pain with a greater clarity and less distress. 477 00:24:20,000 --> 00:24:22,419 That's because the region of their brain that deals with 478 00:24:22,503 --> 00:24:26,256 emotions uncouples from the region that deals with pain. 479 00:24:31,136 --> 00:24:34,181 That doesn't mean people who meditate don't feel pain. 480 00:24:35,057 --> 00:24:38,018 It means they don't suffer from it in the same way. 481 00:24:38,477 --> 00:24:43,357 So, for all of us, practicing static or moving meditation can 482 00:24:43,440 --> 00:24:45,359 help increase our pain tolerance and 483 00:24:45,442 --> 00:24:47,361 reduce long-term suffering. 484 00:24:50,531 --> 00:24:52,741 The more I observe my pain without 485 00:24:52,825 --> 00:24:54,451 judgment or attachment... 486 00:24:57,121 --> 00:24:59,331 ...the more I surrender myself to movement. 487 00:25:06,296 --> 00:25:08,465 And I begin to separate myself from it. 488 00:25:10,968 --> 00:25:14,638 And I feel like I broke through something. 489 00:25:28,777 --> 00:25:31,405 What is my relationship to this pain? 490 00:25:33,032 --> 00:25:35,909 Am I storing anger, resentment, trauma? 491 00:25:41,832 --> 00:25:43,959 Maybe I'm causing this, 492 00:25:44,209 --> 00:25:47,629 or I'm definitely inflating it, or elevating it. 493 00:25:51,925 --> 00:25:53,802 Maybe... 494 00:25:56,680 --> 00:25:58,140 ...it's, it's up here. 495 00:26:03,645 --> 00:26:05,898 How did you find taking part 496 00:26:05,981 --> 00:26:09,359 in our prostrations? 497 00:26:09,443 --> 00:26:11,361 -I was considering a lot of what you had talked about 498 00:26:11,445 --> 00:26:13,113 earlier about sitting with the pain, 499 00:26:13,655 --> 00:26:14,990 being in a sort of compassionate, 500 00:26:15,074 --> 00:26:17,034 non-judgmental space and, 501 00:26:17,117 --> 00:26:20,370 um, found myself in a sort of flow state 502 00:26:20,454 --> 00:26:23,290 with everybody, which was quite a wonderful experience. 503 00:26:23,749 --> 00:26:26,543 I don’t think it is ordinary Karma 504 00:26:27,002 --> 00:26:31,799 that you are wearing monk’s clothes today 505 00:26:32,466 --> 00:26:34,802 in your past life maybe you were a monk 506 00:26:34,885 --> 00:26:38,597 I would really like to see you shave your head as well 507 00:26:40,182 --> 00:26:41,600 -Sure. 508 00:26:47,773 --> 00:26:49,900 That was a remarkable experience. 509 00:26:49,983 --> 00:26:51,318 Yeah, it was beautiful. 510 00:26:51,693 --> 00:26:53,445 Sitting with the pain, the acceptance of it, 511 00:26:53,529 --> 00:26:55,656 surrendering to it, not being in opposition to it, 512 00:26:55,739 --> 00:26:58,158 not trying to avoid it entirely, 513 00:26:58,575 --> 00:27:00,410 but respectfully observing it. 514 00:27:00,494 --> 00:27:02,746 And, um, the sort of combination 515 00:27:02,830 --> 00:27:03,872 of all of those things, 516 00:27:03,956 --> 00:27:05,958 I think is gonna be quite powerful. 517 00:27:06,041 --> 00:27:08,585 -And I think that’ll be key for you going into tomorrow. 518 00:27:08,669 --> 00:27:10,087 -Yeah. 519 00:27:11,755 --> 00:27:15,175 -Over the course of this week, we have offered Chris a toolbox 520 00:27:15,259 --> 00:27:17,386 with a bunch of tools in it, and now that he's become 521 00:27:17,469 --> 00:27:19,888 something of a student of his own pain, 522 00:27:19,972 --> 00:27:22,808 I'm confident he understands all the theory, he gets it, 523 00:27:22,891 --> 00:27:24,518 but can he live it? 524 00:27:26,395 --> 00:27:28,397 That's what the final lesson is all about. 525 00:27:29,064 --> 00:27:31,108 Any concerns, any questions? 526 00:27:31,441 --> 00:27:33,777 -Part of the anxiety or nervousness is based around the 527 00:27:33,861 --> 00:27:35,863 fact that I don’t know what I’m walking into. 528 00:27:35,946 --> 00:27:37,447 -Yeah, no, my apologies. 529 00:27:37,531 --> 00:27:39,950 I mean, this set up feels a little cruel tomorrow, 530 00:27:40,033 --> 00:27:41,702 but it's important that we don't tell you what's coming 531 00:27:41,785 --> 00:27:44,037 because that's much more realistic. 532 00:27:44,454 --> 00:27:46,248 That is kind of how life is, you know. 533 00:27:46,331 --> 00:27:48,166 You don't know when the pain's coming, 534 00:27:48,250 --> 00:27:50,586 you don't know when it will end and you just know 535 00:27:50,669 --> 00:27:52,004 you can't avoid it. 536 00:27:52,462 --> 00:27:55,424 Can he stop resisting the pain and instead, accept it? 537 00:27:59,761 --> 00:28:01,638 The day has arrived... 538 00:28:03,181 --> 00:28:05,475 ...and the anticipation is gnawing away at me. 539 00:28:05,809 --> 00:28:07,102 My mind is racing. 540 00:28:08,228 --> 00:28:11,815 I'm grappling now with like, the, the fear of, er... 541 00:28:11,899 --> 00:28:12,941 Mm-hm. 542 00:28:13,025 --> 00:28:15,193 -...what's to come, because it's completely unknown. 543 00:28:15,819 --> 00:28:18,864 You have a bunch of different tools to pull from and 544 00:28:18,947 --> 00:28:21,033 the trick is being in the moment. 545 00:28:21,116 --> 00:28:23,452 That gives you the best chance to stay with what's actually 546 00:28:23,535 --> 00:28:25,495 happening and move through it. 547 00:28:29,958 --> 00:28:31,960 For this constructed experiment, 548 00:28:32,044 --> 00:28:35,213 we needed to find someone who is an expert in inflicting pain, 549 00:28:35,881 --> 00:28:37,090 not treating it. 550 00:28:37,174 --> 00:28:38,258 One, two... 551 00:28:38,342 --> 00:28:39,843 So we're going to immerse him into this created 552 00:28:39,927 --> 00:28:41,511 environment with the Special Forces. 553 00:28:42,262 --> 00:28:43,764 It has four stages. 554 00:28:45,140 --> 00:28:48,101 Like chronic pain, it will build in intensity, 555 00:28:49,519 --> 00:28:52,522 so each stage will turn up the dial even further, 556 00:28:53,398 --> 00:28:55,901 adding a different kind of pain to the mix. 557 00:28:57,069 --> 00:28:59,780 I mean, it's, it's, you know, it's pain on pain on pain. 558 00:29:01,448 --> 00:29:03,241 First off, is commando crawl. 559 00:29:03,325 --> 00:29:05,327 This is an electric wire. 560 00:29:05,410 --> 00:29:07,829 The first stage will provide a base level 561 00:29:07,913 --> 00:29:09,915 of throbbing, aggravating pain. 562 00:29:10,457 --> 00:29:11,458 Are they live the whole time? 563 00:29:11,541 --> 00:29:13,210 It’s live the whole time. 564 00:29:14,336 --> 00:29:16,004 We’re not trying to be jerks about it, 565 00:29:16,088 --> 00:29:18,548 but we are trying to be, approximate reality. 566 00:29:19,549 --> 00:29:20,884 It’s a long way. 567 00:29:20,968 --> 00:29:22,427 Brutal. 568 00:29:22,511 --> 00:29:23,720 Right, let's go, let's go! 569 00:29:23,804 --> 00:29:24,805 Commando crawl! 570 00:29:24,888 --> 00:29:26,890 Crawl! Crawl! Come on! 571 00:29:33,021 --> 00:29:34,314 Incoming! 572 00:29:34,982 --> 00:29:37,067 Incoming, keep your head down! 573 00:29:37,150 --> 00:29:39,194 The course is 160 feet long, 574 00:29:39,277 --> 00:29:41,071 teeming with electrical current. 575 00:29:43,240 --> 00:29:45,117 It's like being stung by a wasp... 576 00:29:46,743 --> 00:29:48,328 ...every time. 577 00:29:48,662 --> 00:29:50,872 Your knees down, toes down, heels down! 578 00:29:53,250 --> 00:29:55,544 But then I remembered BJ's lesson in the restaurant. 579 00:29:57,045 --> 00:29:58,630 Incoming! 580 00:29:58,714 --> 00:30:00,465 This is just a sensation. 581 00:30:00,549 --> 00:30:02,384 Incoming! Head down! 582 00:30:02,467 --> 00:30:04,970 This pain is not damage. 583 00:30:07,014 --> 00:30:08,640 Come on, let’s go! 584 00:30:12,394 --> 00:30:13,979 Keep moving. 585 00:30:20,861 --> 00:30:22,029 Come on, Chris! 586 00:30:22,112 --> 00:30:24,072 That's minus two toes, let's go! 587 00:30:24,614 --> 00:30:25,824 That's it go! 588 00:30:25,907 --> 00:30:27,409 Come on guys! 589 00:30:28,118 --> 00:30:29,619 Squad, we are not done here yet. 590 00:30:29,703 --> 00:30:31,288 Climb up that hill. 591 00:30:31,371 --> 00:30:32,706 Let's go! 592 00:30:35,375 --> 00:30:38,670 I want there to be no let up for Chris and this of course 593 00:30:38,754 --> 00:30:40,005 is by design. 594 00:30:41,548 --> 00:30:43,842 Now we're throwing in a new pain sensation... 595 00:30:45,260 --> 00:30:46,845 ...extreme cold. 596 00:30:51,224 --> 00:30:54,061 This exercise simulates the recovery of supplies dropped 597 00:30:54,144 --> 00:30:55,312 from a helicopter. 598 00:30:55,812 --> 00:30:58,940 Chris and his teammate must swim across the icy river... 599 00:30:59,066 --> 00:31:00,609 -What do you reckon? -Across is more. 600 00:31:00,817 --> 00:31:02,277 -Yeah. There you go. 601 00:31:04,362 --> 00:31:06,615 ...and release the crate from the parachute. 602 00:31:07,991 --> 00:31:10,952 OK buddy, when you get in that water, you might panic. 603 00:31:11,036 --> 00:31:12,370 Your body might revolt. 604 00:31:12,454 --> 00:31:13,872 Roll with it. Keep breathing through it. 605 00:31:13,955 --> 00:31:14,998 Try to slow your breath. 606 00:31:15,082 --> 00:31:16,083 Let’s go! 607 00:31:16,166 --> 00:31:17,459 OK, brother. 608 00:31:19,002 --> 00:31:21,671 Now a lot of it is just the, the mind overriding the sort of 609 00:31:21,755 --> 00:31:23,256 body screaming at you that... 610 00:31:23,340 --> 00:31:24,341 -Exactly. 611 00:31:24,424 --> 00:31:25,467 ...-we're gonna die. We're gonna die... 612 00:31:25,550 --> 00:31:26,551 -Exactly. 613 00:31:26,635 --> 00:31:27,719 -...this is cold. This is bad. 614 00:31:27,803 --> 00:31:29,554 -You won't die and you're not your thoughts. 615 00:31:31,515 --> 00:31:33,350 -And then I fall over. 616 00:31:33,850 --> 00:31:37,312 The initial fall was a shock. Now the doubt is coming in. 617 00:31:37,479 --> 00:31:38,480 Woo! 618 00:31:38,563 --> 00:31:41,066 Am I gonna be able to do this or not? 619 00:31:45,737 --> 00:31:47,531 The water temperature is freezing. 620 00:31:47,739 --> 00:31:50,283 But I guess I'm trying to convince myself otherwise. 621 00:31:50,909 --> 00:31:52,786 We got this! 622 00:31:52,869 --> 00:31:54,871 -Woo! -Quite warm! 623 00:31:55,205 --> 00:31:56,540 Sun warm! 624 00:31:56,623 --> 00:31:58,708 By saying it's not that cold, it's not that cold, 625 00:31:58,792 --> 00:32:00,085 it's not that cold. 626 00:32:02,921 --> 00:32:04,840 And it worked for like, ten meters and 627 00:32:05,090 --> 00:32:07,175 then I'm like, "Uh-oh, 'I'm freezing." 628 00:32:10,554 --> 00:32:13,014 -We have temperature receptors in our sensory neurons 629 00:32:13,098 --> 00:32:14,349 that respond to the cold. 630 00:32:16,685 --> 00:32:18,103 Oh! 631 00:32:18,186 --> 00:32:20,730 To preserve heat, blood vessels in Chris’s skin, 632 00:32:20,814 --> 00:32:24,317 his hands, feet and extremities, narrow quickly, 633 00:32:25,944 --> 00:32:27,737 causing sharp, aching pain. 634 00:32:31,867 --> 00:32:33,702 My body feels like burning, 635 00:32:33,785 --> 00:32:35,537 feels like I have frostbite. 636 00:32:36,997 --> 00:32:39,082 But I've learnt to make my own painkillers. 637 00:32:39,541 --> 00:32:41,585 Woo-hoo! We have one! 638 00:32:42,878 --> 00:32:44,337 -Come on Chris! 639 00:32:47,716 --> 00:32:49,509 Because like playing Jenga with my mates, 640 00:32:49,593 --> 00:32:51,052 I can release endorphins... 641 00:32:52,888 --> 00:32:54,931 ...by embracing humor and camaraderie. 642 00:32:55,557 --> 00:32:57,809 -I'll be Rose, you be Jack. 643 00:33:08,612 --> 00:33:10,405 Now as Chris leaves the water, 644 00:33:10,822 --> 00:33:13,158 his blood vessels reopen, 645 00:33:13,241 --> 00:33:15,744 reactivating the nerves and causing a burning sensation. 646 00:33:19,539 --> 00:33:20,749 Uh, Chris, we’re not done yet. 647 00:33:20,832 --> 00:33:22,626 It’s your stuff and you’re gonna get it open. 648 00:33:22,709 --> 00:33:24,044 -OK. Get it open. 649 00:33:24,419 --> 00:33:25,420 Squad, move away. 650 00:33:25,503 --> 00:33:27,214 Give him space. 651 00:33:30,258 --> 00:33:31,676 Now, stay focused. 652 00:33:39,184 --> 00:33:41,102 I literally can't feel my fingers. 653 00:33:41,561 --> 00:33:42,938 I just can't get the, uh... 654 00:33:43,021 --> 00:33:44,356 And no amount of persistence helps. 655 00:33:44,439 --> 00:33:47,442 It's like a, er, a Rubik's cube. 656 00:33:48,568 --> 00:33:50,403 My fingernails feel like they're being torn off. 657 00:33:50,904 --> 00:33:52,405 They're burning. 658 00:33:53,281 --> 00:33:54,324 Who's got a knife? 659 00:33:54,407 --> 00:33:55,909 Squad. 660 00:33:56,409 --> 00:33:58,662 It’s, it’s, it’s not, it’s not successful. 661 00:33:59,788 --> 00:34:01,414 And then the pain gets even more ridiculous. 662 00:34:09,172 --> 00:34:10,966 I've never been pepper-sprayed before, 663 00:34:11,049 --> 00:34:13,718 and I don't wanna be pepper-sprayed again. 664 00:34:13,802 --> 00:34:14,886 It feels like a... 665 00:34:16,221 --> 00:34:17,639 This is stage three. Severe pain. 666 00:34:19,140 --> 00:34:20,809 How will Chris now deal with this very different 667 00:34:20,892 --> 00:34:22,769 type of pain? 668 00:34:26,773 --> 00:34:28,692 Keep your pose! Keep your pose! 669 00:34:28,775 --> 00:34:30,777 I didn’t tell you to open your eyes, keep the pose! 670 00:34:30,860 --> 00:34:32,737 Ah,! 671 00:34:33,363 --> 00:34:34,948 Alright, squad, open your eyes! 672 00:34:35,031 --> 00:34:37,617 Let’s go! Come on, let’s go! 673 00:34:40,161 --> 00:34:42,205 So now, the teams must deal with the constant 674 00:34:42,289 --> 00:34:45,500 physical exertion of moving 300-pound truck tires... 675 00:34:45,583 --> 00:34:46,960 -One, two, three... 676 00:34:47,043 --> 00:34:48,295 one, two, three... 677 00:34:49,963 --> 00:34:51,506 ...while their eyes burn and swell from 678 00:34:51,589 --> 00:34:52,882 the pepper spray... 679 00:34:57,637 --> 00:34:58,680 ...and their lungs fill with the fumes 680 00:34:58,763 --> 00:35:00,390 of flash grenades. 681 00:35:03,852 --> 00:35:05,312 You literally can’t breathe, 682 00:35:05,395 --> 00:35:07,480 you literally can’t see. 683 00:35:09,024 --> 00:35:10,859 And so you’re kind of flying blind. 684 00:35:11,693 --> 00:35:13,403 - Oh,! - Hang on. 685 00:35:15,989 --> 00:35:17,115 I'm doing the best I can. 686 00:35:17,198 --> 00:35:18,992 I'm dribbling and spitting and swearing and... 687 00:35:19,075 --> 00:35:20,744 it's an ugly sight. 688 00:35:20,827 --> 00:35:22,370 How are you doing, boys? 689 00:35:22,454 --> 00:35:23,747 What are you doing? 690 00:35:23,830 --> 00:35:25,415 Keep moving. Keep moving! 691 00:35:25,749 --> 00:35:26,958 -Alright. 692 00:35:27,042 --> 00:35:28,251 It hurts like hell. 693 00:35:28,335 --> 00:35:30,128 The sting is unbearable. 694 00:35:31,838 --> 00:35:33,089 I try to talk myself out of it. 695 00:35:33,173 --> 00:35:35,050 What are you doing, Chris? Why are you in pain? 696 00:35:35,133 --> 00:35:36,259 Stop being such a wimp. 697 00:35:36,343 --> 00:35:38,637 Get over yourself. It's all in the mind. 698 00:35:39,971 --> 00:35:42,140 It’s not all in the mind, it's in my eyes! 699 00:35:45,685 --> 00:35:47,896 But beating myself up about it isn't working... 700 00:35:50,815 --> 00:35:52,484 ...and I feel ready to tap out. 701 00:35:52,567 --> 00:35:54,778 Chris! What did I tell you? 702 00:35:54,861 --> 00:35:56,029 -I can’t remember. 703 00:35:56,112 --> 00:35:58,406 I told you to use your hand, man. 704 00:35:58,490 --> 00:35:59,783 -Yeah. 705 00:36:01,159 --> 00:36:03,286 In the fog of this debilitating pain, 706 00:36:03,370 --> 00:36:05,455 I'm forgetting that I'm not on my own. 707 00:36:07,374 --> 00:36:09,376 The team will help me get through this. 708 00:36:09,459 --> 00:36:10,460 Yeah. 709 00:36:10,543 --> 00:36:11,795 I told you to move the tires, alright? 710 00:36:11,878 --> 00:36:12,879 -Yeah. 711 00:36:12,962 --> 00:36:14,089 I didn’t tell you to drag it. 712 00:36:14,172 --> 00:36:15,757 -Didn’t tell me to drag it. 713 00:36:17,967 --> 00:36:19,260 -We should roll it. 714 00:36:19,344 --> 00:36:22,180 -You OK, Chris? -We roll the tire. 715 00:36:23,556 --> 00:36:25,058 Realizing your teammates are going through 716 00:36:25,141 --> 00:36:26,393 the same thing.... 717 00:36:26,476 --> 00:36:28,353 -Taste your pepper on the steak. 718 00:36:28,728 --> 00:36:30,313 -Makes me wanna slam my head in the, 719 00:36:30,397 --> 00:36:31,773 big bowl of squash. 720 00:36:31,856 --> 00:36:32,941 Delicious. 721 00:36:33,024 --> 00:36:34,359 -Delicious. 722 00:36:34,442 --> 00:36:36,027 -It does kind of lessen the burden. 723 00:36:36,111 --> 00:36:37,529 OK, here we go! 724 00:36:39,406 --> 00:36:40,990 We are social animals. 725 00:36:41,074 --> 00:36:42,659 We're designed to share the load and carry the 726 00:36:42,742 --> 00:36:45,203 weight together and support each other. 727 00:36:50,959 --> 00:36:52,335 Alright! Everyone OK. 728 00:36:52,419 --> 00:36:54,212 carry to fire positions. 729 00:37:03,471 --> 00:37:04,931 But team or not, 730 00:37:05,014 --> 00:37:06,516 I don't know when this is ending. 731 00:37:08,727 --> 00:37:09,978 And of course, 732 00:37:10,061 --> 00:37:11,521 I keep worrying about my back and every little 733 00:37:11,604 --> 00:37:12,856 twinge or movement, 734 00:37:12,939 --> 00:37:14,649 and every time we change exercise, I think, 735 00:37:14,733 --> 00:37:16,276 should I be doing this? 736 00:37:17,652 --> 00:37:19,654 But I am and my back is holding. 737 00:37:22,991 --> 00:37:26,077 What Chris doesn't know is that this is his final exercise. 738 00:37:27,203 --> 00:37:28,788 Get your injured bodies, 739 00:37:28,872 --> 00:37:30,874 bring them safely to the finish line over there. 740 00:37:31,207 --> 00:37:32,834 Come on! 741 00:37:32,917 --> 00:37:35,003 It simulates the recovery of injured soldiers 742 00:37:35,086 --> 00:37:36,463 from the battlefield. 743 00:37:36,838 --> 00:37:39,257 Each of these dummies weighs as much as a fully grown man 744 00:37:39,340 --> 00:37:41,259 and must be dragged away from the frontlines 745 00:37:41,342 --> 00:37:42,886 as fast as possible. 746 00:37:42,969 --> 00:37:45,180 Chris, you got this one. 747 00:37:45,263 --> 00:37:47,515 Careful position and EVAC. 748 00:37:47,599 --> 00:37:49,225 Let's go, squad, let's go! 749 00:37:49,309 --> 00:37:51,227 Keep moving, keep moving! 750 00:37:56,941 --> 00:37:58,651 High-pressure hoses provide the effect 751 00:37:58,735 --> 00:38:00,153 of constant bombardment. 752 00:38:01,196 --> 00:38:04,032 This is replicating chronic pain at its cumulative worst. 753 00:38:05,283 --> 00:38:07,786 There's pain on pain on pain at the highest level. 754 00:38:09,662 --> 00:38:12,123 The ice-cold water on my aching muscles makes 755 00:38:12,207 --> 00:38:13,917 me feel like I've got nothing left to give. 756 00:38:16,961 --> 00:38:18,922 And it takes everything I've got to keep going. 757 00:38:19,506 --> 00:38:21,674 Go, we're not gonna quit today, keep going! 758 00:38:25,970 --> 00:38:28,014 I’m moving almost on autopilot now. 759 00:38:28,681 --> 00:38:30,892 Keep going! Keep going! 760 00:38:30,975 --> 00:38:34,229 And I don't think I've ever felt this exhausted and 761 00:38:34,312 --> 00:38:37,524 I'm now realizing the very profound sort of meaning 762 00:38:37,607 --> 00:38:38,817 under it all... 763 00:38:43,279 --> 00:38:44,864 ...which is that throughout my life, 764 00:38:44,948 --> 00:38:46,991 the suffering I have with my back, 765 00:38:47,075 --> 00:38:49,035 had become my badge of honor. 766 00:38:49,661 --> 00:38:52,497 It was like a part of me, and I was in this constant 767 00:38:52,580 --> 00:38:54,165 fight with it. 768 00:38:55,792 --> 00:38:57,836 And getting stuck in that mindset 769 00:38:57,919 --> 00:38:59,170 was incredibly detrimental. 770 00:38:59,921 --> 00:39:01,714 ...let's go! 771 00:39:01,798 --> 00:39:03,174 And that, that was the big one. 772 00:39:03,258 --> 00:39:04,384 You know, the, 773 00:39:04,467 --> 00:39:06,761 the pain signals are not, they're not alive. 774 00:39:07,262 --> 00:39:09,556 We don't need to let them take over our lives or be 775 00:39:09,639 --> 00:39:10,640 defined by them. 776 00:39:11,891 --> 00:39:13,685 ...cross the line, you get running! 777 00:39:13,768 --> 00:39:16,646 -It’s up to us how we respond to our pain. 778 00:39:20,650 --> 00:39:24,487 Woo! Yes! Let’s do it! 779 00:39:27,824 --> 00:39:28,908 I’m soaking wet, 780 00:39:28,992 --> 00:39:32,078 I’m exhausted but I feel a huge sense of joy 781 00:39:32,871 --> 00:39:34,497 because like all great lessons, 782 00:39:34,581 --> 00:39:36,207 the hardest ones teach us the most. 783 00:39:37,250 --> 00:39:38,418 Alright, you made it, Chris. 784 00:39:38,501 --> 00:39:40,086 -Everyone back in the water. 785 00:39:40,712 --> 00:39:42,547 Let’s go, let’s go. 786 00:39:45,091 --> 00:39:46,634 -All pain is real. 787 00:39:46,718 --> 00:39:48,052 Period. 788 00:39:48,136 --> 00:39:49,679 Full stop. 789 00:39:50,430 --> 00:39:53,224 It is one of the most important messages of this. 790 00:39:53,308 --> 00:39:55,894 Although we all experience it very differently, 791 00:39:55,977 --> 00:39:58,313 we can all change the stories we tell ourselves. 792 00:39:59,188 --> 00:40:01,649 -The more where we attach ourselves to the narrative, 793 00:40:01,733 --> 00:40:03,192 the more intense it becomes. 794 00:40:03,276 --> 00:40:04,444 -Mmm-hmm. 795 00:40:04,527 --> 00:40:08,156 And that alone will affect our experience of pain. 796 00:40:09,115 --> 00:40:12,702 We all have the power to change how pain affects our lives. 797 00:40:13,411 --> 00:40:16,497 -Yeah, the goal is not to kind of be void of suffering, it’s, 798 00:40:16,581 --> 00:40:19,751 it’s like, to accept, the experience, to move with it. 799 00:40:19,834 --> 00:40:21,502 -Move with it, and keep living. 800 00:40:21,586 --> 00:40:23,254 This experience in South Korea has been 801 00:40:23,338 --> 00:40:26,007 transformative and now what I've realized after learning 802 00:40:26,090 --> 00:40:29,552 BJ's tools is that I'm not afraid of my back anymore. 803 00:40:30,303 --> 00:40:31,930 But I'm not entirely like, 804 00:40:32,013 --> 00:40:34,766 pain free, you know, I haven't like, oh wow, 805 00:40:34,849 --> 00:40:37,518 I've evolved to a state of like, non-suffering. 806 00:40:37,602 --> 00:40:39,395 But I do have a better, 807 00:40:39,479 --> 00:40:41,814 more compassionate relationship toward it, 808 00:40:41,898 --> 00:40:43,650 and myself. 809 00:40:44,984 --> 00:40:46,694 And a toolbox... 810 00:40:48,446 --> 00:40:50,907 ...to help me dial down the unnecessary pain signals. 811 00:40:52,575 --> 00:40:53,868 -I'm out! 812 00:40:58,414 --> 00:41:00,249 Next time, I travel to Switzerland... 813 00:41:02,293 --> 00:41:04,629 ...to discover if taking extreme risks... 814 00:41:06,381 --> 00:41:08,341 ...is actually good for you. 815 00:41:11,844 --> 00:41:13,721 I look down... 816 00:41:15,515 --> 00:41:18,601 and I immediately get that wave of like, terror.