Navy SEALs and other elite forces use breathwork to regulate their stress response, allowing them to perform at peak levels even in life-or-death situations. But these benefits aren’t just for combat. Whether on the battlefield, in the boardroom, or during everyday stress, mastering breath control can be the difference between reacting with panic or responding with precision.
Key takeaways
- Navy SEALs use breathwork to regulate their stress response in life-or-death situations.
- The same techniques used on the battlefield can also help us navigate daily stress with more composure and confidence.
- Regular practice can strengthen emotional control and resilience in the face of the toughest challenges.
When stress hits, the body shifts into fight-or-flight mode, activating the sympathetic nervous system (SNS). Adrenaline surges, heart rates spike, and cognitive function declines. This response is essential for survival, but if left unchecked, it can lead to poor decision-making, reduced performance, and burnout.
Navy SEALs and other elite forces use breathwork to regulate their stress response, allowing them to perform at peak levels even in life-or-death situations. By activating the parasympathetic nervous system (PNS) through controlled breathing, they can maintain a steady heart rate, clear the mind, and control emotions.
But these benefits aren’t just for combat. Breath control can help corporate professionals stay sharp in high-stakes meetings, athletes recover faster, and anyone navigate daily stress with more composure and confidence.
The science: How breathwork builds resilience
1. Lowers heart rate and blood pressure
Controlled breathing stimulates the vagus nerve, which tells the body to slow down. This lowers blood pressure and heart rate, preventing stress from spiraling into anxiety or panic.
2. Improves oxygen efficiency
Oxygen is fuel for the brain and body. When breathing is shallow, mental clarity drops. Deep, controlled breathing optimizes oxygen delivery, keeping cognitive function sharp under pressure.
3. Enhances focus
Slow, rhythmic breathing activates the prefrontal cortex, the part of the brain responsible for logic and problem-solving. This allows for better decision-making even in high-pressure situations.
4. Strengthens emotional control
By training the breath, you train the mind. Breath control builds emotional flexibility, helping you stay composed when facing a stressful work deadline or an intense personal challenge.
How to breathe like a Navy SEAL
The following breathwork exercises are battle-tested techniques designed to regulate stress, improve focus, and enhance performance. These methods are simple, powerful, and easy to integrate into daily life.
Box Breathing
This is one of the most widely used breathwork techniques among Navy SEALs. It helps regulate the autonomic nervous system and keeps the mind sharp under stress.
How to Practice:
- Inhale through the nose for 4 seconds
- Hold your breath for 4 seconds
- Exhale slowly through the mouth for 4 seconds
- Hold at the bottom of the exhale for 4 seconds
- Repeat for 5 minutes
Why It Works: Box breathing stabilizes the nervous system, preventing stress from taking over and helping you stay grounded.
Try it with Open: Box Breath w/ George R.
Tactical Breathing
Tactical breathing is a controlled breath-holding technique used in military and law enforcement training to stay calm and collected in rapidly changing environments.
How to Practice:
- Inhale deeply through the nose for 4 seconds
- Hold your breath for 2 seconds
- Exhale fully through the mouth for 4 seconds
- Hold the exhale for 2 seconds
- Repeat for 2–3 minutes
Why It Works: This pattern helps reset the nervous system, preventing hyperventilation and reducing adrenaline spikes in high-stakes moments.
Try it with Open: Panic Support with Louis L.
4:8 Ratio Breathing
SEALs use this method after intense activity or combat to return to baseline quickly. It’s also practical for anyone looking to unwind after a long, stressful day.
How to Practice:
- Inhale through the nose for 4 seconds
- Exhale slowly for 8 seconds
- Repeat for 3–5 minutes
Why It Works: Extending the exhale activates the parasympathetic nervous system, reducing stress and promoting recovery.
Try it with Open: 4:8 Calm with Ally M.
Making breathwork part of your day-to-day routine
You don’t need to be a Navy SEAL to benefit from breath control. These techniques can be used anytime, anywhere.
- Before a stressful meeting: Practice box breathing to sharpen focus.
- During a workout: Use tactical breathing to maintain endurance.
- After a long day: Try 4:8 ratio breathing to unwind and improve sleep.
By incorporating these exercises into your routine, you’ll build a stronger, more resilient nervous system, making it easier to handle challenges with clarity and control.
Conclusion
Breathwork isn’t just about relaxation—it’s about training the mind and body to perform under pressure. Whether on the battlefield, in the boardroom, or during everyday stress, mastering breath control can be the difference between reacting with panic or responding with precision.
Try Open for free and start mastering breath control like a Navy Seal today.