Gordon Graham here with Today’s Tip from Lexipol. Today I want to talk to all my friends in public safety about using tactical breathing to reduce stress.
Tactical breathing, also known as box breathing, is a form of deep, deliberate respiration.
It’s no secret that first responder jobs are stressful, and stress comes with a variety of short- and long-term consequences. When left unchecked, acute stress becomes chronic stress. The cumulative effect can often result in long-lasting physical and mental health problems. The good news is actions you take now to reduce stress can have a positive impact years later. Believe it or not, breathing is a key element of this process.
Tactical breathing, also known as box breathing, is a form of deep, deliberate respiration. It’s used by U.S. Navy SEALs and is highly recommended by medical professionals for those who regularly deal with stressful conditions. Box breathing can lower levels of cortisol, the stress hormone. It can also help reduce your blood pressure.
The process is simple. It begins with a deep exhale to get all the air out of your lungs. Then take a slow, deep inhale through the nose to the count of four. Fill the lungs with a deep, cleansing breath. Focus is extremely important. Clear your mind. After holding your breath for another count of four, exhale through your mouth for the same amount of time. This expels the air from your lungs and abdomen. At the end of each cycle, hold your breath for another count of four and repeat the process.
Box breathing can be done anytime, anywhere. It can have a positive effect on your physiology. In times of stress, your sympathetic nervous system is on high alert. Box breathing can help you move out of the fight or flight state. This allows your body to relax after periods of stress or danger.
Consider the use of tactical or box breathing to ease the tension of a stressful day, or after a particularly traumatic experience. The results may add years to your life.
And that’s Today’s Tip from Lexipol. Until next time, Gordon Graham signing off.
