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In Today’s Tip, Gordon Graham introduces tactical breathing, also known as box breathing, as an effective method for first responders to manage stress. This technique, practiced by U.S. Navy SEALs and recommended by medical professionals, involves a simple cycle: exhale deeply, inhale slowly through the nose for a count of four, hold the breath for another count of four, exhale through the mouth for four counts and hold again for four counts before repeating. Regular practice of tactical breathing can lower cortisol levels, reduce blood pressure and help shift the body from a heightened state of alert to relaxation, thereby mitigating both acute and chronic stress.
Questions for discussion:
- How can integrating tactical breathing techniques into daily routines enhance on-duty performance for patrol officers?
- In what ways can leadership promote the practice of tactical breathing to support mental health and resilience among their teams?
- Can tactical breathing be utilized during critical incidents to improve decision-making and composure? Provide examples.
- What are the potential long-term health benefits for first responders who regularly practice tactical breathing?
- How can departments incorporate training on tactical breathing into their existing wellness programs?
Get more tips from Gordon here.
FIRST RESPONDER WELLNESS WEEK RESOURCES
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Hit your fitness goals without breaking the bank
It can be challenging for officers to set time aside to keep a healthy mind and body; here’s our top 25 wellness tips for you to concentrate on this year
Learn these crucial phrases that signal emotional struggles for first responders and how to respond with empathy
