US military breathing techniques help control stress

Military personnel, first responders, and police are among those who frequently use breathing techniques to stay calm and alert in high-stress situations. One of the techniques they use most is “tactical breathing”.

“Warriors from every culture have used this technique for centuries to keep the mind calm and focused. It has saved me several times in critical situations,” said Mark Divine, former Commander US Navy SEAL commander, told Forbes.

Ways to practice strategic breathing techniques include:

– Close your eyes and inhale slowly through your nose, counting 1-2-3-4, visualizing each number as you inhale.

– Hold your breath and count 1-2-3-4.

– Exhale slowly through your mouth and count 1-2-3-4.

– Repeat the cycle 3 to 5 times.

This breathing technique stimulates the parasympathetic nervous system, helping to relax the body. The result is a slower heart rate, lower blood pressure, releasing muscle tension, making the practitioner much calmer.

Strategic breathing originates from pranayama, an ancient Indian breathing method often practiced in yoga, according to Tal Rabinowitz, founder and CEO of DEN Meditation in Los Angeles.

“It has extremely ancient origins, with various techniques to calm, energize, refine focus and relax the nervous system; however, the military popularized it and brought it into the mainstream. into the mainstream,” Rabinowitz told Well and Good.

Nearly 46% of Americans say they often feel stressed. Therefore, tactical breathing technique has been widely applied recently.

Short-term stress can increase work performance and efficiency. But research shows that chronic stress is a “silent killer”, wreaking havoc both physically and mentally.

When stress occurs, the body releases cortisol and other hormones to trigger the “fight or flight” response. Normally, these two substances decrease when the threat disappears. But when stress becomes constant, cortisol remains high, gradually disrupting the body’s vital functions over time.

The consequences of this situation are very serious. Chronic stress is linked to many problems, from weight gain and high blood pressure to muscle weakness, heart disease, and even a weakened immune system. In addition, prolonged stress can worsen mental health problems such as anxiety and depression, and cause sleep disorders.

Deep breathing and simple breathing exercises can stop this reaction. Neurologist Ian Robertson calls this the body’s natural medicine, leaving no side effects. “Breathing control is like taking mini sedatives that are completely safe,” he said.