Regulate Your Nervous System like Navy SEAL

Name: Regulate Your Nervous System like Navy SEAL
Uploaded: 2025-11-22T01:13:13+00:00
Duration: 39 s
Channel: Jake Burhans
Description: In this brief instructional monologue, Jake Burhans emphasizes that breath is an always‑available, free tool for regulating one’s physiological state. He…

22 Nov 2025 · 1 min

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In this brief instructional monologue, Jake Burhans emphasizes that breath is an always‑available, free tool for regulating one’s physiological state. He introduces the box breathing technique—a structured pattern of 4‑second inhale, 4‑second hold, 4‑second exhale, and 4‑second hold—and explains how focusing on this rhythm for as little as one to two minutes can calm anxiety, fear, or over‑arousal. The method is presented as a practical, on‑the‑spot strategy to “kick down a few gears” of the nervous system whenever the viewer feels too amped up during the day.

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one tool that you have with you that can regulate your state at any given time. It's been through your whole life, it's free, and you can use it whenever you want, and that is your breath. And I've used this one technique to constantly re-regulate my state. So throughout the day, if I get too ramped up or I feel anxious or fearful or I'm worrying or, you know, I'm too amped up, I use a technique called the box breathing technique, which is 4-second inhale, 4-second hold, 4 seconds. Exhale, 4-second holds. And that's the box. You just keep doing that. If you just focus on the breath for 2 minutes, a minute, it's going to regulate your nervous system and literally kick you down a few gears. So remember that, use the breath.