With 20 years of Seal service to back his command, Mark Divine, Author of Unbeatable Mind and former Navy Seal is a self-confessed box breather, still today. Divine recommends ‘Navy SEAL box breathing’ as his first choice in breathing techniques, but moreover because it comes with a Navy Seal stamp of surety. Trained in the art of high pressure placement, crisis management and extreme militant focus, the US Navy Seals proudly instate the ‘box breath’ as part of their ritual training: a daily practice to improve their alertness, nervous system, and to balance their breathing. The box breath is a four second breath performed at four separate intervals, whilst envisioning the inhale and exhale traveling around an imaginary box or square.

Mark’s breathing technique: Box Breathing - one practice session per day for 10 to 20 minutes, followed by two-minute ‘spot drills’ during the day, as and when opportunities present themselves.

Where he does it: pretty much anywhere – in traffic, standing in line, before a workout, during a drill.

Why he does it: a slow, steady breath is necessary to meet the demands of his work, and the everyday hustle; slowing down the breath helps to keep focus and creates an acute sense of one’s surroundings.