presentation skills

This 5 minute Trick from the Navy Seals Will Make You an Incredible Presenter

I’ve just learned that my relaxation techniques are also used by Navy SEALs to remain calm & focused! 

I feel validated! If the Navy SEALs are doing it it must be highly effective!

Here’s the deal: we need to stay calm & focused in most areas of our lives. And it’s becoming increasingly difficult to do. It was hard ten years ago but now it’s ultra-challenging to be confident & relaxed in high-stakes situations.

We need to present our ideas in meetings, give presentations, go on virtual first dates, deliver bad news, or say “no” to people. We need to be an incredible presenter in all milieus of our lives. 

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9 Secret Steps to Influencing Others

Want to be more influential? We all want to communicate our most important messages in a way that encourages others to take action. Whether that action is voting for our candidate or picking up milk from the store, the words we use and how we speak play a huge role in getting the job done.

Audiences of all sizes.

Unless you live in a box by yourself and don’t see another living human, you talk to audiences of all sizes. From 1 to millions.

My clients come to me to become incredible communicators. They want to learn to speak clearly and persuasively. And the basis, the absolute foundation for being a highly effective and convincing communicator is to be completely relaxed.

I have clients who call my relaxation techniques: “Instant Xanex,” and “hours of yoga.” (The steps take only 5 minutes.)

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How to Become an Incredible Presenter

First, to be relaxed, you must be completely aware of your musculature and any tension within. During everyday life, that’s challenging. But during these unprecedented times, being completely relaxed seems impossible.

Stress enters the body and takes up residence in the form of muscular tension. It’s our job to evict that tension squatter because if we leave it there, it will continue to build up and wreak havoc on your performance in all areas.

You may not be on a SEAL mission, but giving a presentation or delivering bad news can be ultra stressful.

Secondly, you’ll need to eliminate that tension. I teach it to you in a way that it becomes a habit.

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Thirdly, you’ll need to use abdominal breathing. 

Here’s how the Navy Seals do it. It’s very much like my techniques, but I also teach you how to speak with that abdominal breathing, have an incredible voice, and remain cool calm, and collected for extended periods. 🙂

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The Navy SEAL technique is called “Box Breathing.”

Here’s how you do it:

  1. Find a comfortable seat or lie down on your back. 
  2. Breathe in for 4 seconds. 
  3. Hold your breath for 4 more seconds while keeping your lungs open. 
  4. Then breathe out for 4 seconds. 
  5. Hold your lungs empty for 4 seconds.

Navy SEALS do this for about 5 minutes, and it keeps them calm & focused in their high-pressure situations.


incredible presentation skills
Here’s one of our Convey clients crushing it onstage.

We have to be Incredible Presenters in All Areas of Our Lives

Whenever there is stress, our bodies go into fight or flight. We have fight or flight to thank for humans’ success. At first, the threats were only physical. Being confronted by another tribe or encountering an unknown person while alone picking berries. The prefrontal cortex shuts down and you have two choices. To run or to fight.

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Today our bodies react to emotional stress in the same way. When we’re put on the spot, or accused of making a mistake at work or even when introducing yourself to others, our bodies have the same response. These are real No wonder Navy SEALs are doing these relaxing breathing techniques! If we face a challenging situation at work and lose our reaction time we could lose the deal. But they could lose their lives!

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presentation skills

Don’t feel alone that you aren’t perfectly confident and relaxed in high-stakes situations. You are in the majority. It’s just that no one wants to admit it. Have the discussion. Bring it up in your next meeting. Ask everyone what speaking situations are most nerve-wracking for them.

It’ll be a bonding and eye-opening experience for everyone. Communicating is not taught in school, And the stress of speaking in challenging situations causes us to go into fight or flight.

Then tell them you’re going to hire Ita Olsen to come in and make it all better 🙂 I can make them relaxed and comfortable. Highly influential and credible. 🙂

Do it. Do it.


You can be relaxed during your presentation. Do like the Navy Seals and use Box breathing. I recommend practicing it 3 times per day for 21 days to build it as a habit.

My dad was in the Navy. Not a Navy Seal, mind you, but there you are.


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18 thoughts on “This 5 minute Trick from the Navy Seals Will Make You an Incredible Presenter”

  1. Sometimes I have trouble sleeping, I feel anxious, so I tried this last night and it totally made me feel relaxed. Not sure if I’m going to start public speaking, but thanks for helping me sleep.

  2. Having Generalized Anxiety Disorder has pushed me to learn breathing techniques throughout the years. I’m very intrigued after reading about box breathing. I tested out this technique for a few minutes and instantly felt calmer and clear headed.

  3. I just sat here and tried that–it totally relaxed me! I’ll be doing that next time I meet with my CEO. He freaks me out because he always tells me to get to the point, which causes me to blather on even more!

  4. Today I have an exciting opportunity to learn remove tension in my throat. I have faced challenges in presentation due to poor voice projection. Thank you for these incredible pieces of information.

  5. Simple but effective! Thank you for sharing this; practical tips I can actually put into practice straight away!

  6. Thank you for sharing Navy Seals’ top secret ‘5 minutes relaxation technique’!! I’ll add this to your relaxation exercises that I love! I get so tense when I talk, specially when I’m both excited and nervous. The combined relaxation methods will make me a ‘persuasive speaker’ in a few weeks!!

  7. Woahh just amazed! Was not knowing about this concept but I just loved this technique. I came to know about ” Box breathing ” and that’s really good.

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