health

February 23, 2026

I'm a retired Navy SEAL: What I do every day for a sharper mind—these habits 'kept me alive in combat zones'

Retired Navy SEAL Mark Divine shares the three daily practices he uses to help "banish burnout" and build mental resilience.

I'm a retired Navy SEAL: What I do every day for a sharper mind—these habits 'kept me alive in combat zones'

TL;DR

  • Deliberate physical movement at least three times daily, even short bursts, signals safety to the nervous system and improves mood, cognitive flexibility, and stress resilience.
  • Daily box breathing (inhale-hold-exhale-hold for equal counts) for 20 minutes in the morning and evening helps lower cortisol, improve heart rate variability, and set a calm physiological tone.
  • Replacing fear-based thoughts with grounded, action-based truths, by noticing negativity, mentally rejecting it, and then affirming a positive or actionable statement, strengthens resilience.

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