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?
Gordon Graham has been actively involved in law enforcement since 1973. He spent nearly 10 years as a very active motorcycle officer while also attending Cal State Long Beach to achieve his teaching credential, USC to do his graduate work in Safety and Systems Management with an emphasis on Risk Management, and Western State University to obtain his law degree. In 1982 he was promoted to sergeant and also admitted to the California State Bar and immediately opened his law offices in Los Angeles.