Health

These Are the Secrets for ‘Tactical Breathing’ in Combat

In a stressful situation where you’re on edge, senses heightened and adrenaline pumping, it is likely your natural breathing pattern will become shortened, heavy and louder.

But breathing techniques can actually help calm the body to respond in these stressful situations in the most effective way. The Loudout Room, a subsidiary of SOFREP (special operations forces situation report), notes that these “tactical breathing” methods were used by ancient cultures and adopted by the military, but they should work in really any stressful situation you encounter.

(Related: What are those numbers on a soldier’s uniform?)

 

Tactical Breathing Techniques Calm Nervous System in Combat and Other Stressful Situations

You might imagine this special ops team in a stressful training situation were using tactical breathing to retrieve their teammate. (Photo: Master Sgt. Donald Sparks via soc.gov)

Here’s what Mark Miller for the Loudout Room writes about tactical breathing:

As practiced by modern police and military, it allows you to rapidly regain control of you body during critical situations.

Body functions, such as heart rate, body temperature, breathing, blinking, and digesting are controlled by the autonomic nervous system (ANS). In most situations, you are unaware of the workings of the ANS because it functions in an involuntary, reflexive manner. There are two responses you do have control over – breathing and blinking. We can use breathing as a bridge back from mindless panicked “fight or fight” to put ourselves in an optimal condition to fight.

Optimal fighting condition, Miller writes, comes in at a heart rate around 115 to 145 beats per minute. Controlled breathing can help stabilize one’s heart rate. Here are step-by-step instructions for tactical breathing, which Miller writes should be repeated about four times for the best results:

  • Inhale through your nose, deeply, expanding your stomach for a count of four – one, two, three, four.
  • Hold that breath in for a count of four – one, two, three, four.
  • Slowly exhale through your mouth, completely, contracting your stomach for a count of four – one, two, three, four.
  • Hold the empty breath for a count of four – one, two, three, four.

If you employ these tactics, according to Miller, it will help you be “the smartest and strongest fighter you can be.”

Watch this YouTube video discussing and demonstrating tactical breathing (he has a slightly different technique, but the idea is the same):

Check out more details on Miller’s breakdown on the difference between the sympathetic and parasympathetic nervous system here. If you still don’t get it, the U.S. government even has an iPhone app for it here.

Comments (74)

1 2
  • tankyjo
    Posted on June 7, 2012 at 11:22pm

    The comments are the best part of this story.

    Report Post » tankyjo  
  • maxim8541
    Posted on June 7, 2012 at 10:03pm

    Ok I’m a sniper in the Marine Corps with a ton of schools under my belt and this is absolute non-sense it does not work…..period. All you idiots who are wknd warriors and some fat “master ninja” taught you some yoga breathing BS has never been shot at or blown up! Keep talking out your ass to make yourself feel better……f-ing losers!!!!

    Report Post »  
    • snufy
      Posted on June 7, 2012 at 11:08pm

      Agreed, Marine. Nothing these armchair Rambos imagine is like being shot at for the first few times.

      Report Post » snufy  
    • PaBowHunter
      Posted on June 8, 2012 at 12:57am

      @ Maxim
      I agree the breathing technique is silly. Keeping yourself in shape and getting your range time in is what you need to be prepared for a gun fight. But to ridicule “weekend warriors” for buying into this stuff is NOT the actions of a true warrior. A TRUE warrior is a quiet professional. He may offer ideas of “better” ways to deal with the fear and other physiological reactions of the human body during lethal force encounters. He may even chuckle to himself as he drinks his beer while watching this guy talk his nonsense, but he wouldn’t ridicule people. A quiet professional doesn’t need to boast of his qualifications, achievements or abilities.
      A quiet professional simply knows that when the time comes that he will have to employ his skills, he and his brothers will be prepared.
      Ridiculing others is for the weak.

      Report Post »  
    • nzkiwi
      Posted on June 8, 2012 at 3:31am

      Well, I don’t know. I have never been a sniper, or been under fire, but I used to target shoot in competition.

      I taught myself to breath in a similar fashion to that described. I found that by breathing slowly and letting the sight pass up and down over the target, I could slow my pulse rate. This was particularly important when approaching a “possible”, as anticipatory excitment (as in an elevated pulse rate) can make the rifle jump all over the place.

      Even though I did reasonably well, I would be the first to doubt that I would ever qualify for sniper training, but the technique seems valid according to my own experience. When I was doing it, there was no instruction as such, just practice and aptitude.

      And before somebody points this out, I know that targets don’t shoot back.

      Report Post »  
    • In That Day
      Posted on June 8, 2012 at 3:51am

      Maxim8541,

      On The World’s Deadliest Warrior TV program, two ex-Spetsnaz retirees, one an ex Soviet Marine sniper – Max Franz, and the other Sonny Pazukias ex-Spetsnaz — both trained by Vladimir Vasiliev of Russian Martial Art (but at the time also Spetsnaz)… Franz and Pazukias BEAT the Green Beret, two other retired US Army.

      See http://www.spike.com/video-clips/erprdo/deadliest-warrior-the-aftermath-green-beret-vs-spetsnaz

      So, perhaps there is something to combat breathing after all.

      Maxim8541, word of advice to a warrior: Never underestimate what someone else knows about something.

      I have trained two retired Marine snipers in the beautiful art of Russian Martial Art Systema, and both of them say they wish they knew it while in the service. The same for other ex-special forces and even Navy Seal. (I am an instructor-in-training in Systema under Vladimir Vasiliev.)

      If you care, which maybe you don’t, simply do an extensive internet search on Russian Martial Art Systema, and you will find some special force operators who think highly of it.

      Hang tough, be safe, thank you for your service.

      Report Post »  
    • focalpoint
      Posted on June 8, 2012 at 7:57am

      Maxim, I’ll bet you were breathing hard when you were typing that response.

      Report Post »  
    • 1SSF
      Posted on June 8, 2012 at 12:59pm

      I think I lean a little on the skeptical side. Particularly when in combat or under other high stress situations. For instance, I try “tactical breathing” each time I see the POTUS – lying. Which is daily, right? Still, despite my best efforts to the contrary, I scream; throw the remote; pull my hair; moon walk; stand on my head; froth at the mouth; blow Pepsi out of my nose; lose control of my bowels; and then my head swells up and explodes like the Wing Kong Chinese magician, Thunder, from the film Big Trouble In Little China. So far, fancy breathing techniques have failed to work. (wink)

      Report Post » 1SSF  
    • tangonine
      Posted on June 8, 2012 at 1:55pm

      Hmm. Perhaps you need to do a little research. SOFREP was created by Brandon Webb, Navy SEAL sniper instructor (he trained Marcus Luttrell and Chris Kyle, so…). Perhaps you need to check 6.

      Report Post »  
    • Steel
      Posted on June 8, 2012 at 6:27pm

      I agree 100% with your assessment. I don‘t agree with name calling just because there are people out there who haven’t known the rigors combat troops have. I only hope and pray that they never have to confront an enemy against whom they try to use the techniques described in the video. You’re absolutely right. Who the hell has the time to do all this stupid stuff when you’re trying to make life and death decisions? Instincts are developed by superb training and long and bitter experience. If you don’t have that, the “exercised” this guy explains simply don’t work! But c’mon Marine. Lighten up a little, bro. This from a Vietnam vet -

      Report Post »  
  • Perspective
    Posted on June 7, 2012 at 6:58pm

    Most if not all martial arts teach breathing.

    Report Post » Perspective  
  • N37BU6
    Posted on June 7, 2012 at 6:39pm

    Did this at work a few times, in private security… helped a lot.

    Report Post » N37BU6  
  • txwheels
    Posted on June 7, 2012 at 4:23pm

    Tried this once during tactical sex with my wife. Didn’t work too well, cause I get too darned excited to breath slow.

    Report Post »  
  • Teaple
    Posted on June 7, 2012 at 3:12pm

    Bloomberg says two short breathes are better than one long breath

    Report Post » Teaple  
    • lukerw
      Posted on June 7, 2012 at 4:38pm

      Being of a Predator Species… is not a Protection… rather Humans have Three Reactions to Attack & Fear: 1) Run away; 2) Freeze; 3) Attack & Fight! Only the Fight Response requires Mental Command & Control of the Body.

      Report Post » lukerw  
  • thegreatcarnac
    Posted on June 7, 2012 at 2:17pm

    If you stop breathing…..you die! How did you like that piece of advice? So breathe and live.
    …..this message brought to you by….the Nanny State. Thinking for you since2008.

    Report Post »  
    • SerikFox
      Posted on June 7, 2012 at 2:38pm

      Update from the nanny state: If you don‘t stop breathing our vile polluted toxic air you’ll die.

      Thinking for you since 2008.

      Report Post »  
    • SovereignSoul
      Posted on June 7, 2012 at 2:40pm

      Funny, I can stop breathing and still be alive…for up to 72 seconds! Then I have to breathe again.

      Report Post » SovereignSoul  
    • RepubliCorp
      Posted on June 7, 2012 at 4:22pm

      Sex and Air. you don’t think about them unless you are not getting any

      Report Post » RepubliCorp  
  • In That Day
    Posted on June 7, 2012 at 1:58pm

    Dear Warriors,

    See the book “Let Every Breath” by Vladimir Vasiliev, or his DVD video “Systema Breathing,“ or DVD ”Breathwork and Combat“ or DVD ”Breath for Internal Control”.

    Vladimir Vasiliev teaches Russian Martial Art, Systema out of Toronto Canada.

    Vladimir’s teacher is Mikhail Ryabko in Moscow, Russia. These two masters of combat and breath control can teach a lot of breathing self-control!

    See http://www.russianmartialart.com

    I am an Instructor-in-Training in Systema in Reno, Nevada… Google Battleborn Systema …

    For a quick-see, simply go to YouTube and search for “Systema” or Russian Martial Art“ or ”Vladimir Vasiliev“ or ”Mikhail Ryabko” and you will see a most-interesting fighting and breathing style.

    Report Post »  
    • lukerw
      Posted on June 7, 2012 at 2:53pm

      Right… avoid Panic Mode… Control Your Breathing!

      Report Post » lukerw  
  • schroeder123
    Posted on June 7, 2012 at 12:59pm

    Hold your breath, I’ll get back to you.

    Report Post » schroeder123  
    • Wolf
      Posted on June 7, 2012 at 5:22pm

      Don‘t hold it waiting for Romney to do anything Constitutional or right for the country or you’ll never breathe again.

      Report Post »  
  • DonLukas
    Posted on June 7, 2012 at 11:46am

    I read something similar in Dan Millmans book The Way of the Peaceful Warrior when I was in high school.

    5 seconds in hold for 5 out 5 hold 5 = 20 second breath 3 times a minute.
    Try that for an hour, it’s a trip.

    Works the best when driving long distances and fatigue sets in.

    My theory is that your body uses less energy breathing more efficiently so there is more energy to keep your eyes open.

    wtf do i know

    Report Post » DonLukas  
    • hidden_lion
      Posted on June 7, 2012 at 11:59am

      Most martial arts teach the same thing, it is why warrior skills should be part of Public education curriculum.

      Report Post » hidden_lion  
    • drphil69
      Posted on June 7, 2012 at 1:43pm

      @hidden –
      I don’t want the libs to teach this as they brainwash the kids – look at OWS, they already have an advantage in numbers over the cops. Let’s keep this a secret for conservatives only…

      Report Post »  
    • TSUNAMI-22
      Posted on June 7, 2012 at 2:44pm

      @ DonLukas

      5 seconds in hold for 5 out 5 hold 5 = 20 second breath 3 times a minute.
      Try that for an hour, it’s a trip.

      Works the best when driving long distances and fatigue sets in.
      ~~~~~~~~~~~~~~~~~~~~~~~~
      I always use the “take your shoe off and kick something hard” technique. It totally takes your mind off of fatigue during long drives. It also keeps you from speeding.

      ;)

      Report Post »  
  • HorseCrazy
    Posted on June 7, 2012 at 11:42am

    yoga breathing same thing. do it, it works wonders for many situations. basic yoga breathing techniques will do wonders for almost any stressful situation you gain the advantage of allowing your brain more oxygen than others with the adrenaline rush. if you practice you do it without thinking anymore its fabulous. taught my husband you should see how much better his shooting is and reaction time.

    Report Post »  
  • The_Cabrito_Goat
    Posted on June 7, 2012 at 11:37am

    Is it bad if this is difficult for me to do?

    Report Post » The_Cabrito_Goat  
  • HTuttle
    Posted on June 7, 2012 at 11:30am

    During the exhale the lips should be pursed as if blowing bubbles. In mountaineering we refer to these techniques as power breathing.

    Report Post »  
  • FedUpWithLibs
    Posted on June 7, 2012 at 11:04am

    I understand tac breathing when I’m using a firearm, but I don‘t understand how I’m supposed to stop and do it when I’m in a fight. Can someone explain this to me?

    Report Post » FedUpWithLibs  
    • In That Day
      Posted on June 7, 2012 at 11:26am

      Learn Russian Martial Art, Systema. It teaches how to breathe in a supremely relaxed way during the most severe fight conditions.

      http://www.russianmartialart.com

      Report Post »  
    • HorseCrazy
      Posted on June 7, 2012 at 11:39am

      make sure to exhale fully for alertness. studying basic yoga breathing is the exact same thing. I use it both for my marksmanship as well as my equestrian sports. when stressed we tend to breath rapidly and not exhale fully which increases the shakes that come with an adrenaline rush and lack of brain function. full counted exhale will relieve the shake portion of the rush and allow for full mental alertness. try a basic yoga for relaxation video, that is where you learn the standar breathing tehniques without contorting your body into a pretzel.

      Report Post »  
    • FedUpWithLibs
      Posted on June 7, 2012 at 2:25pm

      I appreciate the insight.

      Report Post » FedUpWithLibs  
  • TRUMPETCALL
    Posted on June 7, 2012 at 10:49am

    Any REAL TRUMPET player knows that – or should!

    B.O.H.I.C.A.

    “Bend Over Here It Comes Again”

    Tic…Toc…

    Report Post »  
  • ESSAYONS
    Posted on June 7, 2012 at 10:36am

    Tactical breathing is used in competitvie shooting sports. It allows you to time your shots between heartbeats and keep you on target.

    Report Post »  
    • AvengerK
      Posted on June 7, 2012 at 10:38am

      It’s also used in Kendo and Aikido.

      Report Post »  
    • Fubared
      Posted on June 7, 2012 at 12:38pm

      It is essential to under water basket weaving also. Studies find that in 101% of people, once they stop breathing, they exprire shortly after. However, if you burp and fart at the same time, the equilibrium attained cannot collapse a lung as hypothesized by elitist collegiate fraternity pukes.

      Report Post »  
  • Apple Bite
    Posted on June 7, 2012 at 10:31am

    Clearly wouldn’t work when listening to Liberals whine…

    Report Post » Apple Bite  
  • RestoreCapitalism
    Posted on June 7, 2012 at 10:27am

    What we really need is to practice tactical voting.

    Report Post » RestoreCapitalism  
  • Constructionist
    Posted on June 7, 2012 at 10:26am

    Secrets to tactical breathing:

    Verify that you are, in fact, still breathing.

    Verify that your enemy is still breathing.

    Modify the tactical situation as needed until the enemy desists.

    Report Post » Constructionist  
  • single stack
    Posted on June 7, 2012 at 10:14am

    Lord, I’m tired of the tactical BS.
    So now we have tactical breathing. Where are the instructions on tactical blinking?
    This morning I got up (tactically, of course) after a night spent tactically sleeping and took a tactical piss before brushing my teeth with my tactical toothbrush. After eating a tactical breakfast I took a tactical dump (wiping with tactical toilet paper), after which I washed my hands with tactical soap.

    Don’t get me started on extreme.

    Report Post »  
  • Kortwa
    Posted on June 7, 2012 at 10:00am

    As an active sport diver for with a dive master rating, we use this technique to regulate breathing and extend bottom air time. I agree it lowers heart rate and seems to slow time. I have extended my tank time by almost double that of standard breathing. The only provision for use when diving is not to do it while surfacing or changing depths, only at a set depth.

    Report Post »  
    • single stack
      Posted on June 7, 2012 at 10:29am

      I’m a public safety diver and an assistant instructor, currently working on my divemaster rating.
      That’s known as skip breathing and besides the danger of AGE and pneumothorax it can cause terrible headaches.
      I teach students to take long, deep, slow breaths-without ever holding their breath.

      Report Post »  
    • scuba13
      Posted on June 7, 2012 at 10:36am

      Kortwa I have a Master diver certification and use the same technique. I have also found my bottom time doubled also.

      Report Post » scuba13  
    • Kortwa
      Posted on June 7, 2012 at 1:39pm

      You are right it is called ‘skip breathing’. I agree it is not for the inexperienced diver and it takes a lot of practice to use safely, but with that practice it can extend your down time and keep you senses in difficult situations. I’m sure you have had time where emergencies arose and keeping calm saves lives. This far outweighs the dangers.

      Report Post »  
    • The-Monk
      Posted on June 7, 2012 at 1:41pm

      @scuba13

      Same here. Diving in the Keys always got the boat Captain upset because I was always the last one out. (I taught my dive buddy so it was really that WE were the last 2 back to the boat 30 minutes or more). Helped in cave diving also. : )

      Learned breathing as a Monk at Angel Fire, NM. Stayed there for 2 months back in 1990. The air is thinner there, 9,000′ at base camp and 13,000′ at the summits.

      Report Post » The-Monk  
    • Kortwa
      Posted on June 7, 2012 at 3:47pm

      The Monk… Had similar experience down in the Coral Sea. There were Japanese tourist along and blasted through their tanks in less than 30 minutes while we were down over 70 minutes. As I mentioned, once you get into breathing this way time seems to slow as well as a heightenning your senses. The colors on the fish and coral were just outstanding and pictures just don’t do it justice.

      Report Post »  
  • ToddinVB
    Posted on June 7, 2012 at 9:56am

    As an avid Beck fan, I’ve often employed this tactic as as listen to what Obama and his minions are doing to our country. It helps keep my head from exploding.

    Report Post »  
  • ThankYouFounders
    Posted on June 7, 2012 at 9:53am

    Maybe this will help me cope when “The One” is on TV.

    Report Post »  
    • samurai2112
      Posted on June 7, 2012 at 9:59am

      breath in 1, 2, 3, 4, hold 1, 2 ,3,4, breath out 1, 2, 3, 4, hold 1, 2, 3, 4…..nope didn’t work blood still shooting from my eyes and ears.

      Report Post » samurai2112  
  • TXPilot
    Posted on June 7, 2012 at 9:49am

    Yes, and just be sure to remember that applying direct pressure will hopefully stop the bleeding, from the gunshot wound you received from the person attacking you, while you were standing around breathing deeply….:D

    Report Post » TXPilot  
  • semihardrock
    Posted on June 7, 2012 at 9:47am

    same breathing is taught for kata in karate

    Report Post » semihardrock  
    • scherzophrenic
      Posted on June 7, 2012 at 10:26am

      It’s also the same kind of breathing used for tactical singing and tactical meditation.

      Report Post » scherzophrenic  
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