De-stress Tools for First Responders

These are 2 breathing practices based on HeartMath Institute’s research, to change your heart rhythm pattern and create physiological coherence, a scientifically measurable state characterized by increased order and harmony in our mind, emotions, and body.

Tactical Breathing, also known as part of the Navy Seal’s Expanded Operational Stress Control (E-OSC) as well as Box Breathing, is an excellent way to reduce stress and promote calm in your body. First responders have used this breathing strategy, the military and athletes to focus, gain control, and manage stressful events

 An upper body and lower body mobility routine to help alleviate low back pain.  Mobility is King.  For every hour you spend sitting in the day, add in 5 minutes of mobility to counter its effects.

Self-regulation sets you apart as an officer and helps you avoid burnout. Do you lose patience, feel anxious, are in constant hypervigilance, feel numb out, disconnected, struggle with addictions, or can’t regulate your emotions? These are all side effects of unmanaged stress and unprocessed trauma.

Harvard Health shares these “5 Ways to Destress and Help Your Heart”, that if practiced consistently will help you thrive:

1. Be Positive
2. Meditate
3. Exercise
4. Unplug
5. Find ways to de-stress – breathing, music, hobby

How do you Self-Regulate throughout the day to manage stress?

Use our 2 simple breathing practices after a tough call or incident to reset and renew your mind and emotions. They combine tips #1, #2, #4 and #5 from the list above. Movement and exercise also help you self-regulate and de-stress.  Tip #3 can be achieved through our dooable health™ stretching exercises above and through our dooable blue games. At dooable health™ we believe in a holistic approach by guarding officers’ health and well-being while they protect the peace!