The Navy Breathing Trick That Soothes You Back To Sleep

Can't fall back asleep at 3am? This is what The Sleep Doctor recommends.

In this episode of The Dwayne Kerrigan Podcast, Dr. Michael Breus breaks down the 4-7-8 breathing technique — a method originally developed for Navy snipers to lower their heart rate before engaging.

Breathe in through your nose for four counts. Hold for seven. Push out through your mouth for eight.

Twenty cycles. That's all it takes. Most people never make it that far — because they're already asleep.

The trick? Picture the numbers in your mind's eye. Your brain literally cannot count and worry at the same time.

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