Feeling a bit overwhelmed? Put the stress to rest in less than five minutes thanks to some advice from a person who knows a thing or two about being under pressure.

According to Dr. Scott Symington, getting your breathing under control is one of the most effective ways to beat back stress. The clinical psychologist says to adopt some methods from the Navy SEALs.

Former US Navy SEALs Commander Mark Divine details a technique called “box breathing” which he admits, “It was instrumental in saving my life several times in crises.”

Divine also recommends “tactical breathing,” which, “is used when the operator faces stressful situations like combat.”