Navy Seals are known to have some of the best physical and mental preparation of any army in the world. Over the years, the US military has developed different techniques to remain calm in times of crisis or during a war.
These tactics are very easy to perform and will help you to control your anxiety and make the best decisions. Remember that if you find yourself in the middle of an armed conflict, thinking clearly is the difference between life and death.
Breathing is the key
Believe it or not, the Marines perform breathing exercises to stay calm and control the impulses of the mind. With simple strategies, this section of the army is capable of reducing stress and anxiety in any dangerous situation. Now we will show you two very easy breathing techniques to do anytime you feel overwhelmed:
Tactical breathing
A part of our nervous system automatically reacts to dangerous or stressful situations and activates the fight or flight mode. When this happens, our blood pressure and heart rate rise and some hormones are released to stimulate our attention. This reaction can be beneficial or it can create more stress.
So, to avoid this it is necessary to apply tactical breathing. Place your hand on your belly and take a big exhale. Then inhale through your nose and slowly draw your breath from your abdomen to your upper chest. After a pause, exhale in the opposite direction: from the upper part of the chest to the abdomen. Repeat the process two or three times and you will see how your stress slowly decreases.
Box breathing
To perform this technique you have to visualize a square in which each side represents a phase of breathing. First, inhale slowly through your nose for four seconds, filling your lungs and drawing air into your lower stomach (first phase). Hold your breath for four seconds (second phase).
Now exhale through your nose for four seconds, being aware of how your lungs are emptying (third phase). Take another four-second pause while holding your breath and start again (fourth phase). Five minutes will be enough for your mind to relax.
