Sleep Like a Marine: The 4-7-8 Method They Swear By!
Are you tired of struggling to fall asleep, especially in high-stress situations? The Marines have a technique that might just be the answer to your sleepless nights. It’s called the 4-7-8 breathing technique, also known as the “relaxing breath,” and it's a powerful tool to help you drift off into a restful slumber, even in the midst of chaos.
What is the 4-7-8 Breathing Technique?
Developed to aid in relaxation and sleep, this technique follows a simple sequence of breaths. It’s designed to calm the nervous system, slow down the heart rate, and induce a state of relaxation conducive to falling asleep.
How to Practice the 4-7-8 Breathing Technique?
1. Get Comfortable: Find a comfortable position, whether sitting or lying down, and ensure you’re relaxed.
2. Exhale Completely: Empty your lungs by exhaling through your mouth, making a gentle whooshing sound.
3. Inhale Quietly for a Count of 4: Inhale slowly and quietly through your nose while mentally counting to 4.
4. Hold Your Breath for a Count of 7: After inhaling, hold your breath for a count of 7. Focus on the sensation of stillness.
5. Exhale Forcefully for a Count of 8: Exhale completely and audibly through your mouth, counting to 8. Make a distinct whooshing sound while doing so.
6. Repeat the Cycle: Begin with four cycles and gradually work your way up to eight cycles, allowing yourself to become more comfortable with the rhythm and pace.
Why Does It Work?
This technique leverages controlled breathing to regulate the body’s response to stress. By focusing on breath and maintaining a specific pattern, the mind is diverted from racing thoughts or stressors, promoting relaxation and paving the way for sleep.
What are the benefits of the 4-7-8 Breathing Technique?
- Reduces Stress: Calms the nervous system and decreases stress levels.
- Aids Sleep: Helps induce sleep by promoting relaxation.
- Portable Technique: Easily practiced anywhere, even in the most challenging environments.
How to Incorporate the Technique into Your Routine?
- Bedtime Ritual: Use it as part of your nightly wind-down routine to signal to your body that it's time to relax and sleep.
- Stressful Situations: Employ the technique during high-stress moments to regain composure and find mental clarity.
Summary
The 4-7-8 breathing technique is a simple yet potent method to calm your mind, relax your body, and invite restful sleep, a practice embraced by the Marines to manage stress and induce sleep in demanding situations. By incorporating this technique into your routine, you can empower yourself to tackle sleeplessness and stress effectively, no matter the circumstances.
Remember, mastering this technique may take practice, but the benefits it offers for your sleep and overall well-being can be truly transformative.
So, next time you find yourself struggling to fall asleep, take a cue from the Marines and give the 4-7-8 breathing technique a try. Your path to a more peaceful slumber might just begin with a few intentional breaths.
This is just one of a number of techniques taught within Feeling Fitness. If you would like to learn how much more you could learn about these and other techniques to remove your stress. I would love to help you.
Introductions
Hi, I am Hurudza, the founder of the Feeling Fitness. I want you to know that I feel your pain - I have worked in high performance roles and in success and failure I struggled with crippling stress and anxiety.
The Feeling Fitness System was a labour of love aimed at building calm and freedom into my life. It’s taken 10 years to get to this point, that is 9,500 hours of effort and counting.
To get started on your journey to a calmer lower stress life ….
Benefits of Feeling Fitness
so you will quickly - feel lighter, calmer, less pressure, more clarity, more focus and enter flow states more easily.
Enjoy better, deeper sleep, Get your motivation back, handle challenges every time, let setbacks go.
Independence
Feeling Fitness is skills based so your growth is under your control & you don’t need share your feelings or secrets.
Testimonials
Here are a few of my favourite comments from clients …
Communications Executive
“Feeling much better. Much much better!!!”
Marketing Manager
“Really grateful for your programme, I feel like skipping in the street”
Lawyer
“I feel like I have new tools in my arsenal”
Technical Director
“The techniques are simple and they work”
The Process
It is a 3 step process to relieve stress and teach you the skills so you can apply it yourself. It is designed so that relief comes as soon as possible. It all starts with:
Step 1 - Create a personalised plan
Step 2 - Enjoy learning & feeling the skills and tools working for you
Step 3 - Enjoy the feeling of calmer, lower stress life
What do you get?
Step 1 - Create a Personalised Plan
Your Free Stress Assessment of what are the main causes of stress and areas for potential improvement in your stress reduction practices,
A Personalised Roadmap to your goals, where we get to know each other and I can your goals for stress management and we can discuss potential solutions that work with you, and
Guided Stress Relief so you can feel if my approach works for you.
Step 2 - Enjoy Learning & Feeling Your New Skills and Tools Working for You
Personalised 1:1s for specific areas of focus identified in your plan,
In person 1 day Workshop in:
Stress defence techniques,
Stress removal techniques
Natural supplements for stress reduction
How to change your sensory environment for stress reduction
Supporting reading materials
Supporting tools
and we offer ongoing support, accountability, tools and coaching to ensure you stay in control and address the causes of stress.
Next Steps
To get started on your journey to a calmer lower stress life ….
