The Army Combat Breathing Trick for Stress Reduction

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 over the centuries to keep a calm and focused mind,” Mark Divine, a former US Navy commander, told Forbes. “It has been useful in saving my life several times in crises.”

How to practice tactical breathing

1. Close your eyes and inhale slowly through your nose, counting 1-2-3-4, visualizing each number as you breathe.
2. Hold your breath for a count of 1-2-3-4.
3. Slowly exhale through the mouth in the same count: 1-2-3-4.
4. Repeat the cycle 3 to 5 times.

From the battlefield to everyday life

Nearly 46% of Americans report feeling stressed on a regular basis—so it’s no wonder the Army’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 initiate the fight-or-flight response. Normally, these levels drop once the threat is gone. But when stress becomes constant, cortisol stays elevated, gradually disrupting key body functions over time.

The consequences are 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.

Additionally, long-term stress can worsen mental health issues such as anxiety, depression and mood swings, while also disrupting your sleep.

But here’s the good news: A simple deep breath can curb that stress response.

“It’s the most precise pharmaceutical drug you can ever give yourself, with no side effects,” neuroscientist Ian Robertson told the BBC. “Taking control of your breathing is like taking a perfectly safe mini-tranquilizer.”

The tactical military 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 support, this technique has its roots in pranayama, an ancient Ayurvedic breathing practice from India that is often practiced in yoga, according to Tal Rabinowitz, founder and CEO of DEN Meditation in Los Angeles.

“It has very ancient roots, with various techniques for calming, bringing energy, improving focus and relaxing the nervous system; however, the military popularized it and brought it into the mainstream,” Rabinowitz told Well and Good.