Post: #1

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.

Post: #2

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.

Post: #3

Had a rough month of late nights and light sleeps, will try this for a few days and report back! thanks!

Post: #4

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".

Post: #5

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.

Post: #6

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!

Post: #7

(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.

Post: #8

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.

Post: #9

I was taught this technique in the military in preparation for combat. It's really relaxing.

Post: #10

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.

Post: #11

I watched the video and started doing the technique.

I find it very helpful - big thanks for sharing.

The thing is that its not a regular breathing technique - theres something about it that throws your whole breathing off, and I feel a bit out of breath and winded, or even lightheaded after doing the technique for 5-6 rounds.

If you pay watch the video, the Dr. starts the 4 count breathing in immediately after the 8 count exhale. However, if you pay attention to your breathing, you usually pause after exhaling rather than breathing in again. This breathing technique throws your whole breathing out of whack and overloads your brain with oxygen, making you dizzy, comfortable, and relaxed.

Hope that makes some sense

Bottom line ; everyone should try it out.

Post: #12

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.

Post: #13

(05-31-2015 10:12 AM)Odin Wrote:  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.

I see this recommended a lot. Just wanted to throw out there, I'm one of the minority of people for whom magnesium/ZMA products actually prevent sleep and lead to all-night insomnia.

I've tried several different products from different sources because everyone on the internet suggests these products. For me, they just always have the opposite effect.

Not to take away from what you are saying. Obviously they work well for the overwhelming majority of people. They are definitely worth a try at the very least.

The best product over the counter that I've found so far is a chewable formula of melatonin, theanine and small dose of 5HTP. http://www.amazon.com/gp/product/B000OBY...ge_o00_s00 (no affiliate link)

Post: #14

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.