De-stress like a Navy Seal

Tough stress surrounding loss needs a tough solution.   Navy Seals know how to stay calm and focused – and alive, even in tough stress.  One simple way that they use is taking a deep breath.   They call it the box breath and I will explain how you can do it too.  Every healthy person can simply and easily learn how to combat extreme stress with powerful deep breathing and drastically improve their health.  

When you’re stressed, what does it do to your breath?  Is it deep or shallow?  Most of us know it is shallow, because we have all seen it or been there ourselves.  You’d be surprised how often we also hold our breath when we are anxious.   

What exactly are the good things deep breathing does for you?

1.    Your muscles relax. 

2.    Oxygen delivery improves. Fresh oxygen pours into every cell in the body including your brain to help focus, stamina, mood and fatigue.  Oxygen rich environments are unwelcoming to many infections and cancer.

3.    Your blood pressure lowers. Muscles let go of tension and your blood vessels open.

4.    Endorphins are released. This provides pain-relief and a sense of well-being.

5.    Detoxification improves. The movement of the diaphragm in deep breathing helps the lymphatic system function properly, which helps the immune system to release harmful toxins. Did you know that 70% of the toxins inside of your body are removed through the lungs?  Sighing and groaning is part of that. 

Controlled breathing, also known as “deep breathing,” or "diaphragmatic breathing" has long been a part of Christian prayer and Eastern health practices. A "breath prayer" was used by the early church and even today.  It purpose is to connect with God by inhaling the air and God’s spirit then exhaling worries while gently sighing out a prayer like “Lord Jesus Christ, have mercy on me.”  The Jews like to breathe out the ancient name of God, "Yod, Hey, Vav, Hey" or Yahweh. 

So here is how you too can breath like a Navy Seal in the "box breath":

Step 1: Find a comfortable chair or place to lie down. Focus on your breathing, letting your belly rise and fall.   As you get familiar with it, you can focus on thankfulness which will add extra de-stressing.

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), and let the oxygen flood your system

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).

Even though there are other breathing techniques, breathing like a Navy Seal is an important time-proven and simple approach.  If you can do this ten times, two or three times a day (morning, evening and before bed) you may notice a big difference in your energy, clarity, immune system and stress level.  You just might be amazed to at the positive impact on your whole body.

Big hugs and love, 


If you are facing loss, find out the best ways to renew your resilience.  For a complimentary coaching session to renew your resilience, contact me through my resouces page or e-mail me at

Please leave a comment about this blog - let me know whether you liked it or not.  

Also check out my facebook page - for the latest, or just to say Hi!  

© Helga`s Coaching Blog  2017. You are welcome to use excerpts and links, provided full and clear credit is given to  Helga Bender and Helga's Coaching Blog with appropriate and specific direction to the original content.