4 Month Sleep Regression

I'm so confused about how to handle this regression. M is 14 weeks on Sunday, so going through it a little early (I think), but all of the classic "signs" are there - his naps have plummeted to 45 minutes, it's hard to get him down, and his nighttime sleep has reverted back to wake-ups every 1.5-2 hours. I am still feeding him once at around 3AM and once at 6AM, and other wake-ups I'm soothing him back to sleep. It's taking a really long time to put him down, too - he seems to wake up as soon as his head hits the crib, usually takes a few tries before he goes down, and then it seems like he's back up an hour later.

In terms of associations, I do rock him to sleep in our arms so he's never really done the drowsy but awake thing. He's still swaddled, although I have been trying one-arm out this week (back when I thought that the problem was just that he was escaping the swaddle and it was annoying him). We used a pacifier a little bit before, but now it seems like he can't fall asleep without it and so sometimes it also feels like I'm just going back in to give him the pacifier again.

I know that he needs to learn to fall back asleep by himself, and I guess what I'm confused about is - should we be doing a mini "cry it out" approach for that? Some things I'm reading say not to do sleep training during a regression, and I take that as part of sleep training? But without teaching him, how does this get better?! Does it just pass on its own?!

Any wisdom about how you got through it would be super helpful. With shitty sleep at night I am becoming less patient and more frustrated, and I know that that doesn't help things either.