The “Box Breathing” Technique of the U.S. Navy SEALs Helps Calm, Focus, and Prevent Panic in Just 5 Minutes.
Military breathing techniques are utilized by the U.S. Navy SEALs to swiftly reduce stress. For soldiers, this method helps maintain calm, focus, and survival during and after intense battles. For civilians, experts suggest it is a simple trick to control breathing and prevent daily feelings of panic.
“Box breathing is a technique that helps you control your breath to achieve optimal lung performance. It activates the parasympathetic nervous system, enhances focus, and practices mindfulness,” said Mark Divine, a former commander of the SEALs.
The “Box Breathing” technique consists of three easy steps, which can be performed while lying down or sitting.
- First step, inhale for 4 seconds, then hold the breath for another 4 seconds.
- Next, exhale for 4 seconds, expelling all the air and holding the lungs empty for 4 seconds.
- Finally, repeat this breathing cycle for 5 minutes, or continue until you feel your mind relax and refocus.
According to the Navy SEALs, when practicing box breathing, individuals should breathe through the nose.
This method has been used by soldiers for decades, even while running, swimming, or using specialized masks for diving. During rest periods, soldiers lift their masks, take deep breaths to lower their heart rates.
“This helps our lungs fill with air, slows down our breathing, and stimulates the vagus nerve, which runs throughout the central nervous system,” Divine explained.
U.S. Navy SEALs. (Photo: NSW Pub).
The vagus nerve affects heart rate, digestion, and the release of neurotransmitters, activating the parasympathetic nervous system, which has a calming effect on the mind.
During training, experts recommend regularly monitoring heart rate. You can also check your heart rate daily, right after waking up and getting out of bed.
According to Lynne Everatt, a personal trainer and co-author of The 5-Minute Recharge, the box breathing technique counters the human response during panic, where the body is in a fight-or-flight state with rapid, shallow breathing and a racing heart. This response sends signals to the brain indicating a dangerous situation. Conversely, consciously deep breathing activates calmness and relaxation.
“This is a method that has saved my life numerous times during crises, helping me stay calm and focused to avoid negative thoughts. I also use this method to extend my diving time from the standard 4 hours to nearly 5 hours,” Divine stated.
