21 Day
Morning Ritual Challenge 

Did you know that in order to relieve stress, Navy SEALs use a technique known as box breathing.

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Navy SEALs are frequently placed in high-stress situations. Box breathing is a valuable mindfulness technique that can aid in stress management and overall wellness.

 

4 steps of box breathing Include:

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1. Step 1:

   • Inhale slowly through your nose while mentally counting to four.

   • Concentrate on filling your lungs and abdomen with air.

   • Let your body feel how air is filling your lungs.

2. Step 2:

   • Take a deep breath.

   • Hold your breath and mentally count to four again.

3. Step 3:

   • Exhale slowly through your mouth while mentally counting to four.

   • Concentrate on getting all the air out of your lungs at once.

4. Step 4:

   • Take a deep breath.

   • Hold your breath and mentally count to four again.

 

Return to step 1 and repeat the process until you can feel yourself becoming calmer and more relaxed.

Box breathing is something that Navy SEALs do for about five minutes.

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The US Navy SEALs have recently adopted a technique known as tactical breathing to assist soldiers in dealing with high-stress situations during combat and battle.

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Box Breathing Improves mental well-being, Heightens cognitive performance, Enhances the body’s future reactions to stress and Helps deactivate the fight-or-flight response:

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Box breathing and tactical breathing are based on pranayama, an Ayurvedic form of breathwork that originated in India and is practiced in yoga. It has extremely ancient roots, with various techniques for calming, bringing in energy, refining focus, and relaxing the nervous system.