Benefits, Steps and My Experience with the Navy SEAL Nap

Have you ever needed a power nap that actually works—the kind that doesn’t leave you groggy, but instead resets your body, sharpens your mind, and grounds you right back into the present moment?

In the fast-paced world we live in, finding moments to rest and recharge can feel like a luxury. What if you could take a quick, effective nap that maximises rest in just a few minutes?

Say hello to the Navy SEAL nap—a surprisingly simple yet wildly effective rest ritual, originally shared by former Navy SEAL Jocko Willink. Designed for high performers who need to recharge quickly, this 8–12 minute reset involves lying on the floor with your legs elevated on a couch, chair or against the wall. It activates the parasympathetic nervous system, drains tension from your legs and allows your body to enter a deeply restorative state—without slipping into deep sleep.

I gave it a try one busy afternoon a few years ago: lying on my living room floor, legs up on the wall, breath slowing… and let me tell you—it was like pressing the reset button on my whole nervous system. It’s now a weekly ritual I choose to return to.

In this blog, I’ll walk you through how the Navy SEAL nap works, its benefits, and why it might just become your new favourite ritual when you’ve got 10 minutes to spare—along with my personal reflections after trying it out myself.

You Might Be Wondering… What Is the Navy SEAL Nap and why does it work so well?

The Navy SEAL nap is a quick, restorative nap that involves lying down with your legs elevated—often on a chair, couch or against a wall—to allow blood to flow from your lower body back toward your heart and brain. It is said that this position, combined with a short nap (typically around 8–10 minutes), can give you a fast energy boost, helping you feel more refreshed and alert when you wake up.

This technique is inspired by the need for Navy SEALs to quickly recharge in high-demand environments. They have mastered the art of grabbing short, restorative rest periods whenever possible. While most of us aren’t operating under that level of pressure, we can still benefit from the same efficient and intentional approach to rest.

Are there benefits to napping with legs elevated?

Absolutely. 

Elevating your legs during a nap has several benefits that contribute to the deeply restorative nature of the Navy SEAL nap.

It’s simple science, supported by centuries of intuitive wisdom.

Improved Circulation: Elevating your legs helps encourage blood flow back toward your heart and brain, relieving pressure and tension in the lower body. This increased circulation can help reduce fatigue and leave you feeling lighter, more energised, mentally clearer and refreshed after your nap.

Calming the Nervous System: Legs-up-the-wall (Viparita Karani) is a well-known yoga pose celebrated for its ability to relax the nervous system, lower cortisol levels, and reduce stress. By gently signaling the body to rest, it promotes a deep sense of calm—helping you fall asleep faster, feel more rejuvenated, and even find restful ease in just a few minutes.

Reducing Swelling and Inflammation: If you are on your feet a lot or experience swelling in your legs, elevating them can reduce discomfort and support lymphatic drainage. This can be especially beneficial if you lead a busy lifestyle and need a quick moment to reset.

Quick Energy Boost: The combination of a short nap and elevated position helps reduce stress on the body while offering a swift energy refill. Unlike longer naps that can leave you foggy, this one is designed for alertness without inertia making it easier to bounce back into your day.

You might be wondering how long should you do the Navy SEAL Nap?

The key to this practice is its brevity.

Ideally, aim for 8 to 10 minutes. The short duration is intentional—as longer naps can lead to grogginess or sleep inertia, which is counterproductive if you are aiming for a quick reset.

Let me share something important: you don’t even have to fall asleep. 

Just lying in this position—calm, still and supported—is enough to offer restorative benefits.

For those who are new to napping, it might take a little practice to fall asleep quickly. Even if you don’t fully drift off, don’t worry—your body and nervous system are still receiving the medicine of rest. Simply lying down and allowing yourself to pause can offer powerful, rejuvenating benefits.

If you have practiced yoga, you might already be familiar with Viparita Karani, also known as Legs Up the Wall. This beautiful, grounding pose mirrors the Navy SEAL nap posture and is often used at the end of yoga practice to promote relaxation, grounding and inner stillness.

In yoga, the Legs Up the Wall pose is often used to promote grounding, reduce stress, and calm the mind. A restorative position that helps shift the body from tension into relaxation—rebalancing the nervous system and inviting stillness. The Navy SEAL nap draws on these same benefits, blending ancient wisdom with modern performance strategies. This connection adds an element of mindfulness and balance, reminding us that rest doesn’t have to be complicated to be powerful.

Now that you know what it is and why it’s effective, here is a simple step-by-step guide on how to try the Navy SEAL nap for yourself:

STEP 1 Find a Quiet Space: Choose a spot where you won’t be disturbed for at least 10 minutes. This could be your office, living room, bedroom, or even a quiet corner on a retreat or during travel.

STEP 2. Elevate Your Legs: Lie on your back and elevate your legs by placing them on a chair, couch, or up the wall. If using a chair or couch, aim for a 90-degree bend at the knees. If using the wall, simply slide your hips close and allow your legs to relax upward.

STEP 3. Close your eyes and focus on your breathing, allowing your body to relax into the position. Let your shoulders drop and gently release any tension you are holding any in your jaw, belly or hips. Invite your body to soften, breath by breath.

STEP 4. Set a Timer for 8–10 Minutes: That’s all you need. Trust the process. Set your timer and let it do the work of keeping track, so your mind can fully release. The sweet spot for this nap is around 8–10 minutes. There is no need for more time than that to feel the restorative effects.

STEP 5. Enjoy the Rest: Whether you fall asleep or simply rest in stillness, let the gentle elevation and short nap work their quiet magic. As you relax, allow your body, mind, and nervous system to recharge and reset.

STEP 6. Gently ‘Wake Up’: When your timer goes off, slowly stretch and take a few deep breaths. Roll to your side and rise with intention. Sip some water, reawaken your senses, and return to your day feeling refreshed, renewed and ready to continue with clarity and energy.

After hearing about the Navy SEAL nap, I was intrigued by the concept and decided to give it a try. I set aside some time in the afternoon, during that post-lunch slump when my energy tends to dip, and found a quiet spot to lie down.

At first, I wasn’t sure if 8–10 minutes would be enough, but I quickly noticed that the position itself was incredibly relaxing. Having my legs elevated seemed to ease any tension in my lower body, and I could feel a gentle wave of calm wash over me. Although I didn’t fully fall asleep, I felt my body sinking into the rest—and when the timer went off, I felt surprisingly refreshed.

Although I didn’t fully fall asleep, I felt my body sink into the rest—and when the timer went off, I felt surprisingly refreshed. It was like a quick reset for my mind and body, and I noticed that the grogginess I sometimes experience after a longer nap wasn’t present. The combination of the short nap and leg elevation made the experience feel like more than just a nap—it felt like an intentional practice of restoration.

Will I continue to choose this practice? 

Absolutely. 

It has become a go-to for those moments when I need a quick recharge without the risk of feeling sluggish afterward. The Navy SEAL nap offers a beautiful blend of discipline and self-care, of structure and surrender—making it the perfect practice for a wild woman with a full life and an open heart.

Rest Is Sacred.

Rest is also Strategic.

The Navy SEAL nap might sound like an intense concept, but in reality, it’s a gentle and restorative way to recharge. Whether you’re in need of a mid-day boost, a nervous system reset, or a moment to pause between all the doing—this short nap with legs elevated could be the answer.

It’s a beautiful blend of body, mind and energy alignment, much like the Legs Up the Wall yoga pose. And the best part? It doesn’t take long to feel the benefits. With just 8–10 minutes, you can reset your system and return to your day feeling refreshed and ready to take on whatever comes your way.

So next time you’re feeling drained, frazzled or foggy…why not give the navy SEAL nap a try?

Lie down.

Elevate your legs.

Close your eyes.

And breathe.

You might be surprised at how such a simple practice can bring balance, energy and calm into your day.