top of page

The Resilience Lab

RTF is excited to present data-driven research initiatives aimed at documenting and fostering change in a vital industry.

​

Want to support further RTF's mission?

Grab some swag from our Gear Locker!

Just Breathe: Breathing Techniques for First Responders

First responders often encounter unpredictable and challenging situations. They cannot always anticipate the type of shift they will have, and they may also be dealing with personal issues in their home lives. Regardless of whether they are having a good day or a bad day, responders are still required to assist others during crises. To navigate difficult shifts, they rely on their training and muscle memory, as much of the rest is beyond their control.

Breathing is a foundational skill for first responders, helping them navigate their roles effectively under stress. Firefighter Ric Jorge of Fire Engineering: Training Minutes emphasizes the importance of breathing techniques in managing stress and handling difficult shifts, stating, "First responders have a lot of things working against them, and breathing is the key to get through all of those."


Controlled Breathing


Controlled breathing, also known as breathwork, can be a powerful tool for managing stress and enhancing well-being. It directly affects our respiratory rate, resulting in immediate calming effects both physically and mentally. Recently, there's been growing interest in breathwork as a therapeutic practice for mental health. For example, practicing just five minutes of daily breathwork and mindfulness meditation can boost mood and reduce anxiety.


Choosing a Breathing Technique


Explore the variety of breathing techniques available by conducting some research. Consider what specifically interests you about these techniques. For instance, are you looking to enhance your situational awareness, become more grounded and present in the moment, or calm yourself before bedtime? Also, ask your peers about the techniques they use to see what could work best for you. 

Once you find a method that resonates with you, give it a try. Ensure that you choose a process that is easy to remember, so you won't need to refer to notes while practicing. Below, you will find four examples of standard breathing techniques. 


Mindful Meditation


Mindful meditation involves intentionally focusing on your breathing to increase awareness of the present moment. Below is an example of mindful meditation: 

  • Sit down in a chair, or lie down if preferred. 

  • Set a timer

  • Close your eyes, (or cast your gaze to a point of focus in the room).

  • Start breathing while focusing your mental attention on your forehead region between your eyes.

  • If your focus drifts from that location, recenter your attention by focusing back. First on your breath, and then on your forehead region between your eyes. 

  • As thoughts arise, recognize that as normal! If it happens, refocus your attention on your forehead region and continue practicing until the time has elapsed.


Box Breathing


Box breathing, also known as tactical breathing, involves equal ratios of inhale, hold, and exhale. It has been utilized by military personnel for stress regulation and enhancing performance. Below is an example of box breathing: 

  • Sit down in a chair or lie down.

  • Set a timer for 5 minutes.

  • Inhale for a count of 4, then hold your breath for a count of 4. Then exhale for a count of 4, and then hold your breath again for a count of 4 (e.g. inhale 4 seconds, hold 4 seconds, exhale 4 seconds, hold 4 seconds) 

  • Repeat this pattern for the entire 5 minutes. 

  • If, at any point, you had to strain to reach these times, you can reduce the duration of inhales, exhales, and breath holds. For instance, you may start with a count of 2 instead of 4. 

  • Breathe through your nose if possible, but if you feel the need to switch to breathing through your mouth, do so.  


Belly Breathing


Diaphragmatic breathing, also known as belly or abdominal breathing, strengthens the diaphragm, which is responsible for 80% of our breathing.  This technique is used by the United States Marine Corps snipers to slow their heart rate down so they can shoot between heartbeats. Below is an example of belly breathing: 

  • Lie on your back on a flat surface (or in bed) with your knees bent. You may choose to use a pillow under your head and your knees for support if that is more comfortable. 

  • Place one hand on your upper chest and the other on your belly, just below your rib cage.

  • Breathe in slowly through your nose, allowing the air to enter deeply into your lower belly. The hand on your chest should remain still, while the one on your belly should rise.

  • Tighten your abdominal muscles and let them fall inward as you exhale. The hand on your belly should move down to its original position.


Reilly Rescue Breathing Technique


Firefighters use controlled breathing techniques to manage their breathing in high-stress environments and conserve air while using self-contained breathing apparatus (SCBA). One of these techniques is the Reilly Breathing Technique, also known as the Reilly Breathing Method or informally referred to as the humming method. This technique enables individuals to extend their exhalation time by several seconds by humming during their exhale.

  • Inhale normally through your nose. 

  • Exhale through your mouth while humming lightly.

  • Repeat this process while maintaining a controlled pace.

Zach Helm, trainer with the Markstay-Warren Fire Department in Markstay-Warren, ONT, emphasizes the importance of proper breathing techniques for responders during emergencies. When it comes to first responders using breathing techniques, thorough research is essential. Helm advises staying updated on best practices, noting that while Skip Breathing-briefly holding one's breath between inhales and exhales- was adopted by firefighters, it is now discouraged due to recommendations from the diving community that is may be more counterproductive than helpful when using SCBA.


Conclusion


Breathing techniques are valuable tools that you can incorporate into your routine for a variety of reasons. If you discover a technique you enjoy, make a commitment to practice it regularly. As you practice any breathing technique, focus on doing so calmly and efficiently. If you find that you do not like a particular method, do not hesitate to try a different one.

As Jorge explains, "the important thing about breathing exercises and techniques is to master one…you can't learn to breathe well enough!"


Summary Points

  • Also known as breathwork, controlled breathing can help improve well-being and reduce anxiety. 

  • Breathing techniques are crucial for first responders who face unpredictable and often stressful situations, helping them manage stress and maintain composure during challenging shifts. 

  • First responders are encouraged to research various breathing techniques to find the ones that resonate with them, whether for enhancing focus or calming down. 

  • Practicing breathwork for just five minutes daily may enhance your mood and calm your mind.

  • Allow yourself flexibility to switch methods if one doesn’t feel suitable.

  • A regular commitment to a chosen technique is encouraged for best results.


988 is a free crisis line available to everyone in Canada, accessible by phone or text.

  • They will listen. The person you connect to will listen with compassion and without judgement, and give you space to talk.

  • They will engage with empathy. Whatever you are going through, they want to understand.

  • They will support you. 9-8-8 responders can help you explore ways to create safety when things are overwhelming.


    References

Fire Engineering, Three breathing techniques.


Comments

bottom of page