Breathe like a Navy SEAL—sleep better tonight

You lie in bed, exhausted but wired. Your mind won’t stop.

Endless thoughts as you replay the day, worry about tomorrow, and stare at the ceiling.

You try to force yourself to sleep, but the harder you try, the more restless and frustrated you feel.

Sound familiar?

The problem isn’t just your thoughts and emotions — it’s your breath.

Right now, your body might be stuck in a loop of stress — and you don’t even realise it.

#Struggling with stress and anxiety? In this article, I shared personal lessons from my darkest days that helped me break free.

Today, we focus on one of the most powerful tools: your breath.

The way you breathe can keep you anxious, fuel insomnia, and prevent deep relaxation.

But there’s good news: you can change this instantly.

In This Article, You’ll Learn:

✔️ How breathing is a powerful, natural tool for stress relief
✔️ How different breathing techniques impact emotions and physiology
✔️ How breathwork can improve mood, focus, relaxation, and sleep

Even Navy SEALs rely on breathwork.

Under extreme pressure, they use box breathing to stay calm, focused, and in control.

If it works in life-or-death situations, imagine what it can do for your daily stress, anxiety, and sleep.

Breath and Emotion Are Deeply Connected

• Anxiety and fear lead to shallow, fast breathing, speeding up your heart rate. Chronic anxiety keeps the body in a heightened state of stress.
• Do you sigh a lot? (You may be unaware — a therapist brought it to my attention.) Sadness and grief cause slow, irregular breathing patterns with occasional sighs.
• Conversely, crying can be a moment of cathartic release, and deeper breaths may restore balance, offering relief.
• Laughter expands your lungs, floods your body with oxygen, and resets your mood.

Breath isn’t just automatic — it’s a tool you can learn to use.

The Science of Breathwork

Research shows breathing exercises ease symptoms of stress and anxiety by regulating the autonomic nervous system, promoting calm and relaxation.

Incorporating these scientifically backed methods into your routine can help manage stress, improve emotional balance, and enhance sleep quality.

Ancient Wisdom for Today

Breathing methods have been practised for millennia.

Ancient cultures recognized the mind-body-breath connection, employing breathwork to improve physical, emotional, and mental well-being.

The beauty of the breath lies in its dual nature: both automatic and controllable, plus it’s free, and you have it everywhere you go.

Techniques like deep diaphragmatic breathing and yoga breathwork (pranayama) can help you regulate your emotional state, restoring balance to your mind and body.

Pranayama is a Sanskrit word meaning:

“to extend the vital life force.”

That’s how important your breathing is to your overall wellbeing.

I’ve put together seven powerful breathing techniques to help you take control of stress, emotions, and sleep — including one the SEALs use.

You only need one.

These techniques serve different purposes, from stress reduction to boosting energy. Experiment to find what works best for you.

New to this? Start with the first two.

Beginner-Friendly Options

1. Box Breathing (Square Breathing)

Used by Navy SEALs to to manage stress and maintain focus in high-pressure situations.

And to fall asleep despite being on high alert all day (or night).

This technique is a simple, structured breathing practice:

1. Inhale for 4 counts.
2. Hold the breath for 4 counts.
3. Exhale for 4 counts.
4. Hold the breath for 4 counts.

Benefits: Improves focus, enhances lung capacity, and reduces stress by calming the nervous system.

How simple can it be? 4–4–4–4 That’s it.

2. Diaphragmatic Breathing

Particularly beneficial for anxiety, as it promotes slower breathing

Also known as belly breathing, this technique involves engaging the diaphragm for deep, slow breaths:

1. Place one hand on your chest and one on your belly.
2. Inhale deeply so your belly rises, not your chest.
3. Exhale slowly and fully.

Benefits: reduces heart rate, and promotes relaxation.

Advanced Options

3. Wim Hof Breathing Technique

New practitioners might feel dizzy: Do this sitting or lying on the floor.

Wim Hof’s breathing technique is derived from Tummo breathing (aka “inner fire” breathing), a Tibetan yogic practice.

(One notable difference: Tummo also involves visualisation and is a part of Tibetan Buddhist traditions).

It involves cycles of 30–40 powerful, deep breaths followed by a breath retention phase for 90 seconds (exhalation hold with lungs empty) and then a deep inhalation hold for 15 sec.

1. Breathe in deeply through the nose or mouth and through the belly to the chest.

2. Then, let the breath go unforced — exhale through the mouth naturally, then immediately breathe in again from the abdomen.

3. Take 30 to 40 such breaths in a continuous burst.

4. After one final exhalation HOLD your breath until you feel the urge to inhale again. (Aim for 90 seconds but don’t force it). Note: don’t try to force your lung’s 100% empty. Empty around 80%.

5. Inhale very deeply to full capacity and hold for 15 seconds, then let it go. This completes the first round.

6. Repeat the whole process, three to five times.

7. After completion, take time to meditate and enjoy a state of deep relaxation.

Benefits: Enhanced oxygenation, increased energy, improved focus, reduced inflammation, stress reduction, and better immune response.

Some practitioners report heightened resilience to cold and improved emotional regulation.

NB Some people struggle to hold for 90 seconds on the exhalation.

Try for 30 or 45 seconds. As you practice, your ability to hold for longer will improve and you can incrementally work your way up to longer holds.

Don’t judge yourself for how long you can hold.

It depends on how fit you are, whether you do regular exercise as well as age and overall health.

If you are making the effort to do it, you are already succeeding!

4. The 4–7–8 Breath

Developed by Dr. Andrew Weil: Ideal for winding down at night or managing acute stress or anxiety.

You can easily sit down and practice this anywhere (airport, on a bus, during lunch break etc.)

1. Inhale 4 seconds: Through the nose for a count of 4.
2. Hold 7 seconds: The breath for a count of 7.
3. Exhale 8 sedonds: Slowly and completely exhale forcefully through the mouth for a count of 8. Purse your lips to give a ‘whooshing’ sound.
4. Repeat.

Benefits: Deepens breathing, slows heart rate, reduces anxiety, and promotes relaxation.

ℹ️ If you can’t hold your breath for this long , try a shorter breathing duration using the same ratio by counting.

It is particularly effective for calming the mind before sleep. Advocates claim it can induce sleep within one minute!

Consistency is key: The benefits of the practice once or twice a day, everyday, will become apparent after a few days or weeks of use.

5. Alternate Nostril Breathing (Nadi Shodhana)

In this pranayama technique, you alternate breathing through each nostril.

Position your right hand so as your middle finger touches your forehead, using your thumb to close your right nostril and your ring finger your left.

1. Close the right nostril with your thumb and inhale through the left.

2. Close the left nostril with your ring finger and exhale through the right.

3. Inhale through the right, close it, and exhale through the left.

4. Repeat the cycle.

5. Start with 4 rounds building up to 12, or start with 2–3 minutes, working up to 10.

Benefits: Balances the left and right hemispheres of the brain, improves focus, calms the nervous system (shifts a fight-or-flight state to a rest-and-digest state) and enhances emotional balance.

6. Kapalabhati (“Breath of Fire”)

Avoid if feeling lightheaded or during pregnancy.

This is my personal favourite. I learnt it at yoga classes in London.

It energises my mornings and settles my mind for meditation.

Kapalbhati is also called “Skull-Shining Breath” because in Sanskrit, “kapala” means “skull” and “bhati” means “shining,” — referring to the technique bringing clarity and energy to the mind.

Also called “Breath of Fire” due to its rapid, forceful exhalations.

Kapalabhati breathing is through the nose and involves short, forceful exhalations powered by the diaphragm, with passive (natural) inhalations.

Technique:

1. Exhale rapidly while contracting your abdominal muscles, then allow the breath to flow in naturally.
2. You build up a rhythmic ‘pumping action’ as you exhale-inhale for 50–100 cycles, typically getting faster towards the end.
3. On the last exhale, you inhale ¾ lung capacity, and hold for as long as you can comfortably.
4. When you release, you breathe normally three or four times (in and out) then start again.
5. Repeat for 5–10 rounds (15–30 minutes approx.) of pumping and breath retention (hold) with normal breathing between rounds.

Benefits: Detoxifies the lungs, energises the mind, improves oxygen intake, stimulates digestion, and promotes mental clarity.

⚠️NB Note you are only forcing the exhale, not the inhale. If you exert both your exhale and your inhale, you risk hyperventilating.

7. Bhramari (Bee Breath)

Practice this in a quiet space.

This pranayama mimics the sound of a humming bee:

1. Close your eyes and cover your ears with your thumbs.

2. Place your fingers on your face, near the eyes and nose.

3. Inhale deeply, then exhale while humming.

Benefits: Soothes the nervous system, reduces anxiety, and promotes mental clarity.

⚠️CAUTION: Important Considerations

Breathwork is a powerful tool, but not all techniques are suitable for everyone. If you have high blood pressure, cardiovascular issues, epilepsy, or are pregnant, please exercise caution.

✔️ Safe Techniques for Most People (including pregnancy & high blood pressure):

• Box Breathing → Gentle and balancing
• Diaphragmatic Breathing → Supports relaxation and nervous system regulation
• Bhramari (Bee Breath) → Calms the mind and reduces stress

⚠️ Avoid These Techniques if You Have Hypertension, Heart Issues, or Are Pregnant:

• Wim Hof Breathing → Intense breath-holding can increase blood pressure
• Kapalabhati (Skull-Shining Breath) → Forceful exhalations may stress the cardiovascular system
• 4–7–8 Breath → Can cause dizziness in some individuals
• Alternate Nostril Breathing (Nadi Shodhana) → Generally safe but if pregnant, practice gently.

If you have any concerns or medical conditions, consult a healthcare provider before trying advanced breathwork practices.

Always listen to your body and never force your breath beyond what feels comfortable.

Pause, Breathe, Reset — Which One Will You Choose?

Breathing is a tool that’s always with you, ready to guide you toward calm and balance.

Mastering even one of these techniques can be a game-changer for your emotional and physical well-being.

ℹ️ This is also why regular exercise is so beneficial, as it gets you to expand your lung capacity, increase heart rate and blood flow, and sweat out toxins.

Breathing is just one piece of the puzzle. If you’re looking for deeper insights on overcoming stress and finding emotional balance, check out Part 1 and Part 2 of my lessons learned.

⭐ Which technique will you try today?
Can you set aside 5–10 minutes to notice how it shifts your energy?