Breathing Your Way to Better Sleep: Using the 4-7-8 Method for Bedtime Bliss

Feeling stress or anxiety? Having trouble focusing? Need a reset?

Try the 4-7-8 Breathing Method by Dr. Andrew Weil!

The 4-7-8 technique is simple to do and can be done at anytime. All it takes is a pause in the day to mindfully breathe.

Here is how it works…

Start by taking a deep inhale through the nose and expanding into the belly for a count of 4 seconds.

Pause and hold the breath for 7 seconds.

With a controlled exhale, breathe out for 8 seconds.

Repeat this cycle 5-10 times to bring the body out of the fight or flight mode and into a rest and reset state.

It is a great breathing method to perform in the evening before bed to bring on sleep.

Michael Ockrim

Meet the Mighty Oak

Michael Ockrim is a strength and conditioning coach and the founder of Mighty Oak Athletic in suburban Chicago, where he trains student athletes and families to build lifelong habits around movement, recovery, and nutrition.

He has more than 30 years of personal training experience and is a second-degree black belt in USA Taekwondo. Michael also serves as a group fitness instructor at Life Time Athletic and is pursuing a culinary degree at College of DuPage to deepen his understanding of performance nutrition.

He is the author of Death Resistant: A Common Sense Guide to Live Long and Drop Dead Healthy, which explores practical strategies for longevity through strength, mobility, and lifestyle consistency.

Disclaimer: The information provided on this website and in our newsletters is for general informational purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis, or treatment. All content, including text, graphics, images, videos, and information, is provided for educational and general wellness purposes. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition, nutrition plan, or fitness program. Never disregard professional medical advice or delay in seeking it because of something you have read on this site or in our communications.

http://www.MichaelOckrim.com
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Unlocking the Secret to a Fulfilling Life: The Importance of Prioritizing Self-Care

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From Chaos to Calm: Embracing the Meditative Potential of Everyday Activities