You don’t need to be on the front lines to feel like you’re in a battle.
Service members, first responders and law enforcement personnel are among those who rely on a tactical breathing technique to steady their nerves and stay sharp in high-stress situations.
“Warriors from every culture have used this technique throughout the centuries to maintain a calm and focused mind,” Mark Divine, former US Navy SEALs Commander, told Forbes. “It was instrumental in saving my life several times in crises.”
How to practice tactical breathing
- Close your eyes and inhale slowly through your nose, counting 1-2-3-4, visualizing each number as you breathe in.
- Hold your breath for a count of 1-2-3-4.
- Slowly exhale through your mouth to the same count: 1-2-3-4.
- Repeat the cycle 3 to 5 times.
From the battlefield to daily life
Nearly 46% of Americans report feeling stressed on a regular basis — so it’s no surprise that the military’s tactical breathing technique is gaining traction as a powerful tool for the general public.
Short bursts of stress can actually help you perform better. But research shows that chronic stress is a silent killer, wreaking havoc on both the body and the mind.
When stress hits, your body releases cortisol and other hormones to kickstart the “fight or flight” response. Normally, these levels drop once the threat is gone. But when stress becomes a constant, cortisol stays elevated, gradually disrupting key bodily functions over time.
The fallout is serious. Chronic stress has been linked to everything from weight gain and high blood pressure to muscle weakness, heart disease, and even a weakened immune system.
On top of that, long-term stress can exacerbate mental health issues like anxiety, depression, and mood swings, while also messing with your sleep.
But here’s the good news: A simple deep breath can pump the brakes on that stress response.
“It’s the most precise pharmaceutical you could ever give yourself, side effect free,” neuroscientist Ian Robertson told BBC. “Taking control of your breathing is like taking a perfectly safe mini-tranquilizer.”
The military’s tactical breathing technique works by stimulating the parasympathetic nervous system, which helps relax the body. The result is a slower heart rate, lower blood pressure, reduced muscle tension — and a much calmer you.
In addition to military backing, this technique has roots in pranayama, an ancient Ayurvedic breathwork practice from India that is often practiced in yoga, according to Tal Rabinowitz, founder and CEO of The DEN Meditation in Los Angeles.
“It has incredibly ancient roots, with different techniques for calming, bringing in energy, refining focus, and relaxing the nervous system; however, the military popularized it and brought it mainstream,” Rabinowitz told Well and Good.
