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How to fall asleep fast : The 4-7-8 breathing method
05-01-2015, 03:59 AM
As we all know, recovery is a big part of getting bigger and stronger. A lot of folks complain that they can never get enough quality sleep.
The other day I was reading the blog Lift Run Bang and I stumbled across this article about the 4-7-8 breathing method.
http://www.lift-run-bang.com/2015/01/tot...s-and.html
Basically, you inhale through your nose for 4 counts, hold your breath for 7 counts, and exhale out your mouth for 8 counts. Rinse and repeat 4 times. For whatever reason, the breathing pattern greatly slows your heart rate and mimics the sort of circulatory slowdown that is caused by sleep. I wouldn't know, but apparently it also works for anxiety.
Here's a video that shows what it looks like.
I've been using it for the past couple weeks
with great success. I work terrible night shift hours and, although I use
bright light therapy to wake up in the "morning" and regulate my sleep cycle, I find that the 4-7-8 breathing method allows me to calm down and fall asleep within 10 minutes of using it. This has been a real game changer for me, I've wasted a lot less time trying to get to sleep and I can consistently plan when I wake up.
Give it a shot.
“I have a very simple rule when it comes to management: hire the best people from your competitors, pay them more than they were earning, and give them bonuses and incentives based on their performance. That’s how you build a first-class operation.”
― Donald J. Trump
If you want some PDF's on bodyweight exercise with little to no equipment, send me a PM and I'll get back to you as soon as possible.
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How to fall asleep fast : The 4-7-8 breathing method
05-01-2015, 11:01 AM
I'll give this a shot, even though I don't have problems falling asleep anymore. I learned from some tier one military guys about the power of "combat breathing", for mental clarity. My problem is staying asleep. I'm logging 6 1/2 hours a night. I would really like to get at least 8.
"Feminism is a trade union for ugly women"- Peregrine
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How to fall asleep fast : The 4-7-8 breathing method
05-02-2015, 04:12 AM
Had a rough month of late nights and light sleeps, will try this for a few days and report back! thanks!
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How to fall asleep fast : The 4-7-8 breathing method
05-02-2015, 04:43 AM
I had been doing something similar with something called the 7-11 method(breathe in for 7 seconds, out for 11). I should try this as 8 seconds for breathing out seems much easier than 11.
Speaking of breathing, whats really helped me is switching from mouth to nose breathing. Ive gotten so used to it that I can breathe through my nose while exercising. I think the set of techniques is called "Buteyko Breathing".
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How to fall asleep fast : The 4-7-8 breathing method
05-15-2015, 03:28 AM
I heard about this last week and immediately thought it was bs, I have had extreme insomnia for years. I tried it the first night and was out within minutes. Following the breathing routine was hard because my lungs are shot but after forcing myself through a few reps I guess I got into a rhythm. I woke up the next morning refreshed and shocked that it actually worked. I have been too dumb to stick with it but thanks to this thread I'll give it another shot tonight.
Just realized that is Dr Weil in the video. I read a book of his a decade ago called 8 Weeks To Optimum Health, it changed my life for a few months until the college lifestyle took over. Going to have to give it another read.
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How to fall asleep fast : The 4-7-8 breathing method
05-18-2015, 03:59 AM
This technique has worked for me for the last month. I find that I get a bit light headed at first and that is a sign to show that it is working. I find that I am asleep within 10 minutes. Just think about your breathing and your gone.
Recommended for a good night sleep!
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How to fall asleep fast : The 4-7-8 breathing method
05-22-2015, 10:23 PM
Quote: (05-15-2015 03:28 AM)Chauncey Wrote:
I heard about this last week and immediately thought it was bs, I have had extreme insomnia for years. I tried it the first night and was out within minutes. Following the breathing routine was hard because my lungs are shot but after forcing myself through a few reps I guess I got into a rhythm. I woke up the next morning refreshed and shocked that it actually worked. I have been too dumb to stick with it but thanks to this thread I'll give it another shot tonight.
Just realized that is Dr Weil in the video. I read a book of his a decade ago called 8 Weeks To Optimum Health, it changed my life for a few months until the college lifestyle took over. Going to have to give it another read.
Yes I was very skeptical at first, but it's only 19 seconds of your life so I tried it out. The next morning I woke up, scratching my head and saying out loud , "I'll be damned, it actually worked!". Some people suffer from general restlessness or anxiety (racing thoughts when they're trying to sleep), I've recommended this to a couple people I know at work and it's helped at least half of them.
“I have a very simple rule when it comes to management: hire the best people from your competitors, pay them more than they were earning, and give them bonuses and incentives based on their performance. That’s how you build a first-class operation.”
― Donald J. Trump
If you want some PDF's on bodyweight exercise with little to no equipment, send me a PM and I'll get back to you as soon as possible.
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How to fall asleep fast : The 4-7-8 breathing method
05-28-2015, 11:33 AM
Makes sense, i've been purposefully doing this since I was a child. You have to slow your body down to slow your thoughts down.
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How to fall asleep fast : The 4-7-8 breathing method
05-28-2015, 11:37 AM
I was taught this technique in the military in preparation for combat. It's really relaxing.
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How to fall asleep fast : The 4-7-8 breathing method
05-28-2015, 12:45 PM
How many cycles of 4-7-8 does it take for you guys to fall asleep?
I tried it last night and after two cycles, I was noticeably drowsier and started to fade.
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How to fall asleep fast : The 4-7-8 breathing method
05-31-2015, 10:12 AM
You have probably heard this before , but 400 - 600 mg of Magnesium 30 minutes before wanting to sleep, then sit back and read or look at TV, you will fall asleep quickly, this usually does it for me. In the the old days when you were sick they used to give you "Milk of Magnesia " for a lot of sickness, as it helps the body so much.
Magnesium is very important for bodily function its used in 300 different chemical processes in the body, and is also a natural relaxant, sadly 70% of people are deficient in Magnesium.
Try it for a week, you will suprised how much it improves your sleep and energy levels the next day.
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How to fall asleep fast : The 4-7-8 breathing method
06-04-2015, 02:37 AM
Dude, I had fucking nightmares from ZMA, even night terrors, hallucinations. Stay the fuck away from it. I mean not everyone is going to have these experiences when taking it, but fuck. I would wake up, and have someone with bulging biceps, executioner mask, and an axe standing beside me, in pure daylight, then when the paralysis let up, I woke up again.
This shit might disturb your usual sleep routine, it may not help you.
Out of the woodwork, into the night, onto the moonlit veranda.