How to Stay Focused Without Coffee (Barely)

If Navy SEALs can stay calm under fire, I can definitely handle a PowerPoint. My mind cleared, my nerves relaxed, and for a moment, I felt like I had it all together.

Last week, I was about to hit "send" on an important email when I realized I had been holding my breath for… who knows how long. My brain was foggy, my palms sweaty (cue Eminem), and my focus was shot. That’s when it hit me: If Navy SEALs can stay calm while jumping out of planes and dodging bullets, surely I can survive back-to-back Zoom calls and a mildly aggressive Slack thread.

Turns out, SEALs and entrepreneurs actually have a lot in common, minus the parachutes and night-vision goggles. Both need razor-sharp focus, quick decision-making, and the ability to stay calm under pressure. And the secret weapon? Box breathing.

Navy SEALs swear by it. It's a simple technique where you:

1. Inhale for 4 seconds.

2. Hold for 4 seconds.

3. Exhale for 4 seconds.

4. Hold again for 4 seconds.

That’s it. But don’t be fooled by the simplicity. This breathing pattern regulates your nervous system, lowers stress hormones, and sharpens focus, basically turning your brain into a high-performance machine (Kind of).

I decided to give it a shot before a big pitch. Sitting in my chair, I breathed in like I was about to dive into enemy territory. Four seconds in, four seconds hold, four seconds out. And by the time I was done, I felt calmer. My heart wasn’t racing, my mind was clear for once, and all I could think about was breaking my fast with Nihari, because priorities, right?

For those who don’t know (losers), Nihari is a deliciously rich, slow-cooked stew of beef, spices, and all the comfort.

If running a business feels like a battlefield, try breathing like a SEAL, if it works for jumping out of helicopters, it’ll work for your inbox (or signup for Copilot).

Follow along with the YouTube video (with helpful cues, so you don’t end up completely lost like I did).