Why the Navy SEALs don’t get ulcer.
Master the box method and be like a Zen master.
There’s a picture in a wall in my office. And to me me, it’s a picture of what calm means.
In the picture is a nest with baby birds chirping, while the mother calmly giving food on their mouth.
Surrounding the nest is rain pouring and wind blowing.
Amidst the chaos outside, the mommy bird is calmly doing the thing she needs to do.
Beneath the picture is the word “calm”.
That picture reminded me of how to be calm in the office in the middle of deadlines and Zoom meetings and unanswered emails.
It’s another day in the office.
But compare that to the life of a Navy SEAL. Because for a Navy SEAL, another day in the office looks like this:
Bullets tore through the humid air of Fallujah as a Navy SEAL team hunkered down behind a crumbling wall.
Chaos erupted on all sides — shouts, explosions, the distant whir of a helicopter.
Amid the storm, a SEAL calmly radioed for backup, scanning his surroundings with sharp precision.
He wasn’t panicked, sweating, or clutching his stomach in agony.
He was focused, controlled, and ready to act.
While back home, I’m losing sleep — and developing ulcers — over a missed email. (Stress is one thing, losing sleep is another, and later, I’ll show you how to calmly deal with both).
Why is it that Navy SEALs can endure life-or-death situations without their stomachs turning inside out?
Because it’s a skill they learned. And we can learn too to keep our own stomachs calm, even if the biggest danger we face is a traffic jam.
Later, I’ll teach you the box technique that the SEALS often use.
I lost my job around 2014, a decade ago.
With a toddler in tow, I was scared and stressed out. And that’s where I started reading books and techniques to reduce or manage my stress.
That’s where I read the book of Robert Sapolsky.
The title caught my attention, Zebras Don’t get Ulcers. It piqued my curiosity.
Zebras Don’t Get Ulcers explores the science of stress, its biological origins, and its impact on humans. Sapolsky, a renowned neuroscientist and primatologist, uses the title metaphorically to contrast humans with animals like zebras. While zebras face acute stress (e.g., escaping predators), they don’t experience the chronic stress humans often endure due to prolonged psychological pressures.
The book is accessible and engaging, blending humor with deep scientific insights. Sapolsky explains how stress can affect various bodily systems, such as the cardiovascular system, immune function, and even brain health. He also dives into ways to mitigate chronic stress through lifestyle changes and awareness.
The big difference between zebras and humans when it comes to stress lies in how long and how often stress affects them.
• Zebras experience acute stress: Their stress response is triggered by immediate, physical threats, like escaping a predator. Once the danger is gone, their bodies quickly return to a normal, relaxed state. They don’t dwell on what happened or worry about future dangers.
• Humans experience chronic stress: Unlike zebras, humans often activate their stress response for non-physical, psychological reasons, like worrying about finances, relationships, or job performance. Even though these stressors aren’t life-threatening, our bodies react as if they are. Worse, humans can stay in this heightened state for prolonged periods, which can damage physical and mental health.
This chronic stress in humans leads to conditions like heart disease, weakened immunity, and even ulcers — hence the title, Zebras Don’t Get Ulcers. Humans’ unique ability to ruminate and anticipate makes us more vulnerable to the negative effects of stress.
I titled the post as why Navy SEALS don’t get ulcer, as a nod to Sapolski’s book.
Dr. Robert Sapolsky’s key recommendations in Zebras Don’t Get Ulcers revolve around reducing chronic stress and its harmful effects through practical lifestyle changes and a better understanding of how stress works. Here are his main suggestions:
1. Cultivate Awareness:
Sapolsky emphasizes understanding your stressors and how your body responds to them. Being mindful of what triggers stress can help you consciously manage it.
2. Exercise Regularly:
Physical activity mimics the “fight or flight” response, allowing the body to burn off stress hormones like adrenaline and cortisol. Exercise also boosts mood by releasing endorphins.
3. Build Social Support:
Strong relationships and a sense of community can buffer the effects of stress. Social connections help reduce feelings of isolation and provide emotional resources during tough times.
4. Practice Relaxation Techniques:
Activities like yoga, meditation, or deep breathing can counteract the stress response by promoting relaxation and lowering cortisol levels.
5. Focus on Perspective:
Sapolsky points out that how we perceive stress matters. Reframing challenges as manageable and temporary, rather than overwhelming, can reduce their impact on our bodies.
6. Embrace Play and Enjoyment:
Finding time for hobbies, humor, and enjoyment can be a powerful antidote to chronic stress. Sapolsky highlights how laughter and play are essential for mental well-being.
7. Set Boundaries and Prioritize Rest:
Learning to say no, taking breaks, and ensuring adequate sleep are crucial to avoiding burnout. Chronic sleep deprivation compounds the effects of stress.
Sapolsky doesn’t suggest that we can eliminate all stress but encourages managing it in ways that minimize harm and build resilience.
But I was always wondering, how Navy SEALS trained for stress?
For sure, they practice the stressors in training. But one thing that caught my eye also was the teaching of the Box method.
What is the Box method?
The “Box Breathing” method, used by Navy SEALs, is a powerful technique to manage stress and enhance focus. It’s a controlled breathing exercise designed to calm the mind and body by regulating your breath, which helps activate the parasympathetic nervous system. Here’s how it works:
Steps of Box Breathing:
1. Inhale for 4 Seconds:
Slowly breathe in through your nose, focusing on filling your lungs fully for a count of 4.
2. Hold Your Breath for 4 Seconds:
Pause and hold your breath for another count of 4, keeping your body still and calm.
3. Exhale for 4 Seconds:
Gradually breathe out through your mouth for a full count of 4, emptying your lungs completely.
4. Hold Your Breath for 4 Seconds Again:
Before starting the next inhale, hold your breath for another 4 seconds.
Benefits of Box Breathing:
• Reduces Stress: This controlled breathing lowers heart rate and blood pressure, counteracting the effects of stress.
• Improves Focus: It clears the mind by anchoring you in the present moment, which enhances decision-making under pressure.
• Increases Resilience: Regular practice builds emotional control, helping individuals respond better in high-stakes situations.
Why Navy SEALs Use It:
Navy SEALs operate in extreme environments where staying calm and focused can be a matter of life or death. Box breathing allows them to manage anxiety, improve their performance, and stay composed in the face of chaos.
This simple yet effective technique is widely applicable, whether you’re handling daily stress or preparing for a high-pressure event.
So the next time you are stress out because of a meeting, on your way to the meeting, visit the rest room, then do the box method.
Awareness and box breathing will manage the stress.
