Thread by @thedarshakrana

For 15 years, sleep was my enemy.

Tossing, turning, and staring at the ceiling gave me anxiety

My productivity slipped, mood soured, & health deteriorated.

But my life changed after following the Navy Seal's 4-7-8 sleeping Framework

If you want quality sleep, read this:

This technique, discovered by @DrWeil , is rooted in the ancient yoga practice of pranayama.

Even Navy Seals use it to stay calm under pressure.

It's free, simple, and helps you drift off anywhere.

Here's how to start:

The sleeping technique involves 3 steps:

1. Muscle relaxation
2. Breathing
3. Visualization techniques.

Step-1: Muscles Relaxation.

Use the power of Acupressure!

How?

Stimulate brain neurotransmitters for sleep hormones by pressing inside the wrist, near the pinky.

Feel tranquility wash over you.

Here's a short tutorial:

Step 2: Power Breathing

Inhale. Feel your muscles tighten.

Exhale. Release tension and anxiety with each breath.

Instant relaxation and tranquility await, but, wait...

There's a correct way to breathe.

Here it is:

Follow 4-7-8

4 = Inhale through your nose to a mental count of four

7 = Hold your breath for a count of seven

8 = Exhale through your mouth, making a whoosh sound for a count of eight

Repeat the process three more times for a total of four breath cycles

Master your tongue's position.

Rest the tip behind your upper front teeth. Maintain this throughout.

Exhale through your mouth with a whoosh sound over your tongue.

Feels odd initially, but you'll adapt.

Why the 4-7-8 breathing works?

- No gear required
- Do it anywhere, sitting or lying down
- Eyes open or closed

Settle into a cozy spot and dive in.

@DrWeil reveals why it's the ultimate time and money saver:

Unexpected results of this breathing sequence?

When you deliberately regulate your breath, you effectively tap into your nervous system.

The slow 4-7-8 cycle activates your parasympathetic response — the "rest and digest" mode.

Listen to @huberman

The transformative health benefits of deep, rhythmic breathing?

🌬️ Slows heart rate
🌬️ Lowers blood pressure
🌬️ Relaxes muscles
🌬️ Soothes the mind

It's like shifting from stress to calm with this powerful technique.

Learn more from @hubermanlab below:

Step-3: Create Mental Images

Visualize a peaceful scene as you prepare to sleep.

Whether it's swaying in a velvet hammock in a dark room or laying in a canoe on a calm lake, visualization can help induce sleep.

Setbacks

If visualization is challenging, try chanting a mantra like 'don't think' for 10-15 seconds.

OR

Say your affirmations like a chant.

It's all about quieting the mind and preparing it for sleep.

Consistency is crucial.

Practice Dr. Weil's 4-7-8 breathing technique twice daily.

Start with 4 cycles, then aim for 8 after a month.

But never exceed 8 cycles per session.

When to do it?

Anytime, anywhere.

Need to calm your nerves before a big presentation? 4-7-8.

Can’t sleep? 4-7-8.

Awake at 2 am? Yep, 4-7-8.

My FREE ebook (Worth $249) will help you change your life and unleash the beast within you.

If you want to learn: 👉🏻 mindset 👉🏻 habits 👉🏻 self improvement 👉🏻 how to get a warrior mind 👉🏻 how to become successful

Click Below to grab your ebook!

darshakrana.ck.page/from-stuck-to-…

Special thanks to the creators whose insights made this thread possible:

@DrWeil
@hubermanlab

Repost if you gained anything from this thread.

Follow me @thedarshakrana for more

(P.S. I like Chocolate Chip Cookies 🍪)

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