How the Navy Seal fall asleep within 2 minutes. • No pills. • No...
Fernando Cao@thefernandocz
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Jan 11, 2025
~3 min read
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How the Navy Seal fall asleep within 2 minutes.
• No pills.
• No cold shower.
• No bluelight blocking glasses.
The 4-7-8 Method (backed by science):
• No pills.
• No cold shower.
• No bluelight blocking glasses.
The 4-7-8 Method (backed by science):
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The 4-7-8 breathing method is a powerful relaxation technique designed by Dr. Andrew Weil.
There has been references to Navy Seals soldiers using this while under stress.
It's free, simple, can be done anywhere, and helps you fall asleep.
Here's how it works:
There has been references to Navy Seals soldiers using this while under stress.
It's free, simple, can be done anywhere, and helps you fall asleep.
Here's how it works:
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The 4-7-8 Method
1. Breathe in quietly through your nose for 4 seconds
2. Hold your breath for 7 seconds
3. Exhale audibly through your mouth for 8 seconds
4. Repeat for a total of 4 cycles
That's it. The magic ratio of 4-7-8.
1. Breathe in quietly through your nose for 4 seconds
2. Hold your breath for 7 seconds
3. Exhale audibly through your mouth for 8 seconds
4. Repeat for a total of 4 cycles
That's it. The magic ratio of 4-7-8.
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Tongue position matters.
Place the tip of your tongue on the ridge behind your upper front teeth. Keep it there the whole time.
Exhale through your mouth, making a whoosh sound as you pass your tongue.
Feels weird at first, but you'll get used to it.
Place the tip of your tongue on the ridge behind your upper front teeth. Keep it there the whole time.
Exhale through your mouth, making a whoosh sound as you pass your tongue.
Feels weird at first, but you'll get used to it.
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The beauty of 4-7-8 breathing lies in its simplicity.
• No equipment needed
• Can be done sitting or lying down
• Eyes open or closed
Just find a quiet, comfortable spot and you're ready to start.
@DrWeil on why it is the most time & cost-effective technique:
• No equipment needed
• Can be done sitting or lying down
• Eyes open or closed
Just find a quiet, comfortable spot and you're ready to start.
@DrWeil on why it is the most time & cost-effective technique:
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What happens when you follow this breath pattern?
As soon as you start consciously controlling your breath, you "hack" into your nervous system.
The slow 4-7-8 cycle activates your parasympathetic response — the "rest and digest" mode.
Listen to @huberman:
As soon as you start consciously controlling your breath, you "hack" into your nervous system.
The slow 4-7-8 cycle activates your parasympathetic response — the "rest and digest" mode.
Listen to @huberman:
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This deep, rhythmic breathing:
• Lowers your heart rate
• Reduces blood pressure
• Eases muscle tension
• Calms your mind
It's like hitting the brakes on your body's stress response. Your physiology shifts gears from fight-or-flight to chill mode. @hubermanlab shares:
• Lowers your heart rate
• Reduces blood pressure
• Eases muscle tension
• Calms your mind
It's like hitting the brakes on your body's stress response. Your physiology shifts gears from fight-or-flight to chill mode. @hubermanlab shares:
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Consistency is key. You're training your body to relax on command.
Dr. Weil recommends doing 4-7-8 breathing at least twice a day.
Stick with 4 cycles to start. After a month, you can bump it up to 8 per session if that feels good.
But never more than 8 at a time.
Dr. Weil recommends doing 4-7-8 breathing at least twice a day.
Stick with 4 cycles to start. After a month, you can bump it up to 8 per session if that feels good.
But never more than 8 at a time.
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When should you do it? The 4-7-8 method is a natural tranquilizer you can use anytime, anywhere.
Feeling anxious before a big presentation? 4-7-8.
Can't sleep because your brain won't shut off? 4-7-8.
Woke up at 2 am and can't fall back asleep? You guessed it - 4-7-8.
Feeling anxious before a big presentation? 4-7-8.
Can't sleep because your brain won't shut off? 4-7-8.
Woke up at 2 am and can't fall back asleep? You guessed it - 4-7-8.
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The more you practice, the more effective it becomes. Most people start noticing a difference after about 4-6 weeks of consistent practice.
But the immediate impact on your mental state is often felt on the first try.
Just a few rounds can settle your nerves.
But the immediate impact on your mental state is often felt on the first try.
Just a few rounds can settle your nerves.
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The 4-7-8 method is one of the most powerful tools I've found to quickly calm the mind and body.
The focused counting gives your brain a task so it doesn't wander.
The prolonged exhale soothes your system.
The subtle shift in O2/CO2 balance make you lightheaded.
The focused counting gives your brain a task so it doesn't wander.
The prolonged exhale soothes your system.
The subtle shift in O2/CO2 balance make you lightheaded.
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Will it knock you out instantly every time? No. Like any skill, it takes practice.
But once you get in the groove of this breathing pattern, it becomes your off switch for a churning mind.
Your secret weapon against restless nights.
A reliable pathway to dreamland.
But once you get in the groove of this breathing pattern, it becomes your off switch for a churning mind.
Your secret weapon against restless nights.
A reliable pathway to dreamland.
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@thenickmarv would like to know how it works for you. cheers
