@therealjencohen: Waking up at 3:30 AM isn't insomnia. It's biology. Every human on earth wakes up between 1-3 AM due to core body temperature regulation. Most people roll over and fall back asleep. But you don't, and here's why. To fall back asleep, your heart rate needs to drop below 60. The problem? When you get up to pee, check the clock, and start doing mental math about how little sleep you'll get, your heart rate spikes and anxiety kicks in. In this episode on the Habits and Hustle podcast, Dr. Michael Breus (The Sleep Doctor) shares the 4-7-8 breathing technique that Navy SEALs use to lower their heart rate in minutes. Breathe in for 4, hold for 7, exhale for 8. The counting occupies your mind (stopping the anxiety spiral) while the breathing lowers your heart rate simultaneously. New Episode: Dr. Michael Breus: The 4-7-8 Breathing Trick That Fixes Middle-of-the-Night Insomnia We also discuss: ✅ Why waking at 3 AM is normal (but staying awake isn't) ✅ The Navy SEAL breathing trick that works in 4 minutes ✅ How to stop monkey mind and lower your heart rate Listen now on Spotify or Apple Podcasts.

Jen Cohen

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Tuesday 28 October 2025 02:12:05 GMT