Special Ops Breathing Technique: 4-7-8 Breathing

Spend about one minute intentionally breathing in a 4-7-8 pattern. Expand the chest and breathe in for a count of 4 seconds. With the chest slightly expanded, hold your breath for a count of 7 seconds. Expand the chest fully and exhale for a count of 8 seconds. Breathe in this pattern for 3 breath cycles, then settle into a natural breathing rhythm. Notice the energy you’ve created in the body.

Special Ops Breathing Technique | 4-7-8 Tactical Calming Exercise

Utilize the calming effects of deep breathing with this simple guided exercise. It forces you to focus and slows your heart rate. Rhythmic breathing is a core part of many military special ops training programs. It promotes relaxation, reduces anxiety and can also be used to help you fall asleep in a shorter period of time.

Reflection Questions:

Physical Sensations:

• During the 4-7-8 breathing exercise, what physical changes did you observe in your body?
• Did you notice any areas of tension releasing or a shift in your overall physical state?

Mental Clarity:

• How did this breathing pattern affect your mental focus and clarity?
• Were you able to achieve a sense of calm or heightened awareness during the exercise?

Application in Duty:

• Can you identify specific moments during your law enforcement duties where implementing the 4-7-8 breathing technique could be beneficial?
• How might regular practice of this technique influence your response to high-stress situations in the field?