Navy' SEALS' Breathing Boot camp

-Alexandra Metzler 

Breathing is a unique process in the human body as it has both an involuntary control mechanism as well as voluntary.

It can shift between being piloted and being left on autopilot.

I learned to control breathing while practicing martial arts during my Navy SEAL training. The techniques I was taught proved invaluable later during the chaos of combat.

My favorite breathing practice is something I call “box breathing” as there are  four parts of the practice. It is something you can do anywhere—and any time, so long as you are not performing a highly complex task.

I practice it in the morning, before a workout, while standing in line, while I’m stuck in traffic and whenever else I can. It helps me slow down my breathing rate and deepen my concentration. When I perform box breathing, even just for a few minutes, I am left with a deeply calm body,  alert, and focused. To begin expel all of the air from your chest. Keep your lungs empty for a four-count hold. Then, perform your inhalation through the nose for four counts. Hold the air in your lungs for a four-count hold. When you hold your breath, do not clamp down and create back pressure. Rather, maintain an expansive, open feeling even though you are not inhaling. When ready, release the hold and exhale smoothly through your nose for four counts. This is one circuit of the box-breathing practice.

My advice to you is torepeat this cycle for at least five minutes to get the full effect. I have found that the best approach is to do one practice session for 10 to 20 minutes a day, then do a few one- or two-minute “spot drills” as opportunities present themselves during the day.

 Box breathing with this four-four-four-four ratio has a neutral energetic effect is not going to charge you up or put you into a sleepy relaxed state. However, it will, as mentioned, make you very alert and grounded, ready for action.