How to Reduce Stress Like a Navy SEAL

Updated: Jun 9

During these stressful and uncertain times, we all could benefit from taking a moment to breathe. Literally. Being in tune with our breath will keep us calm and get our minds back on track when we’re working to be productive from home.


A time-tested technique, used by organizations such as the Navy SEALs, “box breathing” is a method used to calm yourself down with a simple 4 second rotation of breathing in, holding your breath, breathing out, holding your breath, and repeating.


Use the above motion graphic as a visual guide to help you.

Here are the steps:

Step 1: Find a comfortable chair or place to lie down.


Step 2: Inhale for 4 seconds (while the circle above is expanding).


Step 3: Hold air in your lungs for 4 seconds (while the circle is expanded).


Step 4: Exhale for 4 seconds, emptying all of the air in your lungs (as the circle contracts).


Step 5: Hold your lungs empty for 4 seconds (while the circle is contracted).


That’s it! Repeat for five minutes, or as long as is necessary to feel refocused and relaxed.