Navy SEALs are some of the world's most elite warriors. What's their secret weapon? Breath control. I undertook a gruelling 52-hour non-stop training with ex-SEALs. Here's what they teach you.
You take 22,000 breaths each day. Most people are unaware of their breathing. But different breathing patterns can result in more energy, a calmer mind and a clearer head. Here's what the Navy Seals taught and how you can master it too:
First, the instructors threw us a "Welcome Party" 100s of pushups, burpees and squats. We were simply gasping for air and running out of energy fast. Then at the bottom of a squat, we were told to just breathe. Deep inhales, filling the lungs, slow exhales. Why?
Because, like most people do all day, we were only taking in “shallow” breaths. This leads to: • increased blood pressure & heart rate • increased stress response • reduced oxygen intake • impaired thinking • slower recovery Counter this by filling your lungs fully.
Next, we were taken to the ice bath by the side of the old tennis court. The cold water feels like a giant fist around you squeezing out all the air. The only way through was by focusing on each breath and slowing it down to control your fight-or-flight response.
After the ice came more heat. Hill sprints in the California desert. But at the top of the hill, we were told to breathe in through our noses only. Why?
Because breathing through your nose vs your mouth is better for you. It helps: • reduce exposure to foreign substances • increase oxygen uptake and circulation • aid your immune system • slow down breathing • improve lung volume • humidify inhaled air
After a day in the heat, we drove to the beach at night. 8 hours of "surf torture": • full water immersion • covering ourselves in sand • standing in the cold air with wet clothes And the next lesson:
"Box Breathing": Inhale to a count of 4 seconds, hold for 4, out for 4, hold for 4. So we walked into the surf, sat down and let the waves crash over us while practising this technique.
What makes Box Breathing so powerful? • Helps you deal effectively with stress & anxiety • Brings balance to your body and mind • Regulates your natural rhythm • Leads to emotional control
The next morning we went under the logs to train: The Warrior Breath. Sharp inhales through the nose and soft exhales through the mouth or nose. This is an effective drill to charge your energy stores and clear your mind.
And then we brought it all together for our 'Man down' drills. • Breathe in through the nose • Warrior Breath to get energy • Filling the lungs fully with each breath • Box Breathing during our short breaks to control our stress response
52 hours of training alongside some of the most elite soldiers on the planet, taught us two powerful lessons: 1) Break up your big goals into small chunks, one breath at a time 2) Breath control is stress control
And next time you wait in line, why not focus on your breath instead of pulling out your phone? It will energise you and lower your stress level. What are your favourite breath practices?
Summary: Breath Control • Nasal breathing • Shallow breaths kill performance • Use daily queues to become aware of your breath • Use the Warrior Breath to energise and clear your mind • Use Box Breathing to lower stress and anxiety, and for better emotional control
If you enjoyed this breakdown, 1. Follow me @tobi_emonts for more 2. RT the tweet below to share this thread with your audience
If you're a busy dad struggling with the everyday hustle, I have solution for you. My FREE book, The Hybrid Dad Blueprint, will help you carve out a vision of your best self and then build systems that turn ambitions into daily actions. Sign up here: http://hybrid-dad.com
@tobi_emonts This has been big for me for the last 10ish years. Deep purposeful breaths with breath holds throughout the day. I do it when I'm meditating and when I'm in the cold showers to calm the mind, 🙏
@tobi_emonts CALM is a superpower!!!
@tobi_emonts Box breathing is super powerful
@tobi_emonts I completed kokoro. One of best experiences of my life.
@tobi_emonts @threadreaderapp unroll
@tobi_emonts Been adding some breath work post run to help calm down and transition to recovery
@tobi_emonts Amazing thread
@tobi_emonts @_gardenofwords_ Wow super interesting
@tobi_emonts This is amazing dude and thanks for sharing what you learned.
@tobi_emonts Please don’t forget to acknowledge that all these breathing practices originated from Yogic breathing techniques 🙏🏽. And shared for free to all humanity to benefit !
@tobi_emonts One thing I don’t see enough people talk about is the breath out is the most important thing to focus on. The reason you want to take a big breath in is so you can slowly breathe out. When you breathe out, it sends a signal to your whole body to relax. The longer it takes for you
@tobi_emonts Wow. Their secret is uncommon pain tolerance, faster healing, above average intelligence, and paradoxical heightened performance under extreme pressure. It’s something a tiny % of the population is born with.
@tobi_emonts I have a deviated septum and only have 30% ability to breathe through my nose It sucks, but using all 30% makes me feel significantly better
@tobi_emonts Geesh, at first I thought that said birth-control. Way better once I read it correctly
@tobi_emonts My routine Sunday workout at Ft Nox.
@tobi_emonts My Grandfather was UDT.
@tobi_emonts maybe they can help san francisco
@tobi_emonts 🇺🇸