Reducing stress with breathwork

Contributed by Nicholas E. Blonien, D.O.

Firefighting is stressful, taxing the body and mind in unique ways. Firefighters experience stress while anticipating the next call, upon waking to the alarm in the middle of the night, during work on scene and after tough calls.

Stress 101

Stress is the result of nervous system activation, specifically the sympathetic nervous system, otherwise known as the “fight or flight” response. This response isn’t like an on/off light switch, but rather a light dimmer. The sympathetic nervous system can be mildly activated during times of slight anxiety or fully activated during times of danger/emergency, or anything in between.

The sympathetic nervous system is countered by the parasympathetic nervous system, or the body’s “rest and digest” response. Activation of this component of the nervous system results in calmness and relaxation.

These two systems are in constant opposition of one another, with activity of one predominating appropriately in response to a given situation. When intense physical activity and alertness is required, like when a firefighter is called to action, the sympathetic nervous system predominates. When it’s time to rest, the parasympathetic nervous system predominates.

Some level of stress is good, such as when focus or action is required. But too much too often can take its toll on one’s physical and mental health.

How can I reduce stress?

Structured breathing techniques can help boost parasympathetic nervous system activity and decrease stress during times when increased stress is not appropriate, like preparing for bed or spending time with loved ones. Breathwork can be a powerful tool to help reset after a nighttime call or difficult shift, calm the body in preparation for sleep, or even settle the mind during periods of anxiety and worry.

There are several different breathing techniques that have been shown to decrease stress, and a five to ten-minute session may be all that is needed. Here’s a guide for some of the most common breathing techniques.

Recent research shows the effectiveness of breathwork in improving mood and decreasing physiological arousal. Performing breathwork routinely can be a powerful tool that firefighters can use to combat occupational stress.

Additional resources for managing stress

Confidential mental health resources targeting the stress unique to the fire service – including counseling visits and peer support – are available to Minnesota firefighters and their families at no cost through the MnFIRE Assistance Program. Call 888-784-6634 or click here to learn more and get help.

Recent News

Striving for better sleep on call and at home
March 18, 2025
Prioritizing a healthy lifestyle to reduce cancer risk
March 7, 2025
Get a glimmer of calm, peace and joy
February 21, 2025
2025 Firefighter Health Forum: Learning, movement and resources for attendees
February 21, 2025
Minneapolis firefighter is a skeptic turned believer after using the MnFIRE Assistance Program
February 11, 2025
The health benefits of nature
January 28, 2025
Comments Box SVG iconsUsed for the like, share, comment, and reaction icons

Want to know more about MnFIRE's work supporting the physical and emotional health of Minnesota firefighters? Check out our 2024 Annual Report yourself, or consider sharing with a firefighter in your life: issuu.com/mnfire/docs/2024_mnfire_annual_report ... See MoreSee Less

Want to know more about MnFIREs work supporting the physical and emotional health of Minnesota firefighters? Check out our 2024 Annual Report yourself, or consider sharing with a firefighter in your life: https://issuu.com/mnfire/docs/2024_mnfire_annual_report

Get ready for golf and good times at MnFORE! The exciting annual golf tournament supports MnFIRE's work to help Minnesota firefighters prioritize and protect their health.

Secure your spot today! ⛳ mnfireinitiative.com/mnfore/
... See MoreSee Less

Get ready for golf and good times at MnFORE! The exciting annual golf tournament supports MnFIREs work to help Minnesota firefighters prioritize and protect their health.  

Secure your spot today! ⛳ https://mnfireinitiative.com/mnfore/

Congrats to Jake Huebsch of Perham Fire Department – our latest training survey Streamlight Survivor flashlight drawing winner!

Want to see what MnFIRE trainings are all about? Check out more info here: mnfireinitiative.com/training/
... See MoreSee Less

Congrats to Jake Huebsch of Perham Fire Department – our latest training survey Streamlight Survivor flashlight drawing winner!

Want to see what MnFIRE trainings are all about? Check out more info here: https://mnfireinitiative.com/training/
Load more
Skip to content