Navy SEAL Survival Technique to Avoid Panic

By Timothy Gamble (March 1, 2019)

Someone I know recently faced a really bad, scary situation. Without going into details, at a time in which she needed to remain calm and clear-thinking, she panicked and had an anxiety attack. This only made matters worse. Fortunately, some other people were around who kept their heads and things turned out okay. 

She feels bad about panicking, and worries that it will happen again. Next time, others might not be there to help. What can she do prevent another panic attack at a critical moment? I suggest she learn and practice a Navy SEAL technique called Box Breathing.

Navy SEAL Technique: Box Breathing

You should practice Box Breathing often under normal conditions so you'll be able to remember the technique under pressure, which won't be as easy as you may think. Instructions for Box Breathing:

• Inhale deeply for 4 seconds
• Hold your breath (lungs full) for 4 seconds
• Exhale for 4 seconds
• Hold your breath (lungs empty) for 4 seconds
• Repeat as needed

This is more than just a psychological trick. There is actual medical science behind this technique. By using Box Breathing, you are increasing the nitric oxide levels in your blood, increasing your blood flow, and reducing your blood pressure. These are physical changes that will help you regain or remain in control of your emotions.
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