Allyoo

Bozeman, MT

Practice deep breathing, identify three objects, and visualize your favorite food to manage stress and stay calm under pressure.

Secular

Stress & Anxiety

Mindfulness Meditation

Secular Mindfulness

Mindfulness

English

This is specifically for first responders and military members to provide a quick tool to be used in times of extreme stress (heading to a firefight, serving in the ER, responding to a fire). This particular recording includes ONLY the exercise while I have a separate recording with the exercise AND the physiology explained. 

Managing Extreme Stress For Military Service Members & First Responders (Exercise Only - With Kate Tumelty Felice)

 Start with your breath. Take a quick deep breath in. Hold it for one second and then slowly breathe out. Then hold for one second. The breath out should take at least twice as long as the breath in. This is you tapping into that vagus nerve. Continue doing this. A quick full breath in. Hold. Slowly breathe out. Hold. Quick breath in. Hold. Slow breathe out. Hold. While you're doing this, note how your heart is reacting. It will be slowing down. I want you to actually take note of this. Now keep doing your breathing drill, but we're going to work to control your pupils. Quickly look to see and identify three objects you need. Make this a habit. Whenever you're doing this, always start with the breathing and then notice the objects you need. Lastly, while you're still doing your breathing drill, we are going to work to counter the dry mouth you may get in a stressful situation. That's done simply by thinking about your favorite food. That'll simulate an involuntary salivation and that will help with a dry mouth. Once you're done with that, you're done. Do that over and over until it's part of your muscle memory. Figuratively and quite literally. Whether you're a warrior on the battlefield, a warrior on the beat, a warrior fighting fires, or a warrior in the emergency room, wherever your war is. If you work to make this your new stress response, you will be a more prepared and better warrior. Bless you all for the work you do.