Breathwork for Military & Special Operations
The technique that Special Forces actually use
Box breathing entered mainstream awareness because of the military — specifically, because Navy SEAL commander Mark Divine made it a core part of SEALFIT training. It wasn't a wellness add-on. It was mission-critical: operators who could control their breathing under fire made better decisions and shot more accurately.
The military calls it tactical breathing or combat breathing. The principle is simple: when your heart rate exceeds ~145 BPM, fine motor skills degrade. Above 175 BPM, complex decision-making collapses. Controlled breathing is the fastest way to pull heart rate back below those thresholds.
This isn't limited to active combat. The same techniques work for the sustained stress of deployment, the hypervigilance of post-combat adjustment, and the sleep disruption that affects virtually every service member. The VA now includes breathing exercises in its PTSD treatment protocols.
Recommended Patterns
The gold standard. Used by Navy SEALs, Army Rangers, and special operations worldwide. Maintains alertness while reducing panic.
Field-ready. One breath, instant effect. Works under any conditions.
Sleep recovery. Critical for service members dealing with hypervigilance-driven insomnia.
When to Use It
- Pre-mission or pre-patrol to set optimal autonomic state
- During high-stress situations to maintain decision-making capacity
- Post-mission decompression
- Before sleep to counteract deployment hypervigilance
- During transition back to civilian life
Frequently Asked Questions
Why do SEALs specifically use box breathing?
The equal hold phases are key. Unlike relaxation-focused breathing, box breathing maintains alertness while reducing panic. You need to be calm AND sharp — not drowsy. The 4-second hold on empty lungs is what creates that dual state.
Can breathwork help with PTSD symptoms?
Breathwork is not a replacement for professional PTSD treatment. However, it is now included in VA treatment protocols as a complementary tool. It helps manage acute hyperarousal symptoms — the racing heart, hypervigilance, and sleep disruption that characterize PTSD.
What's the difference between combat breathing and box breathing?
Same technique, different names. The military often calls it tactical breathing or combat breathing. The pattern is identical: 4 seconds inhale, 4 seconds hold, 4 seconds exhale, 4 seconds hold.
How do I teach this to my unit?
Keep it simple: demonstrate the 4-4-4-4 count, have everyone do 4 rounds together (2 minutes), then debrief how they feel. Most people notice the effect immediately. No need for theory — the experience sells itself.
Breathwork for Other Professions