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.

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MnFIRE stands with our fellow first responders who responded to and are supporting the heartbreaking tragedy at Annunciation Catholic Church and its surrounding community. Every day, these individuals report to duty with courage and compassion. Regardless of the discipline, these professionals answer the call. And while we are trained for these types of incidents, you are never really prepared for the tragedy.

For firefighters needing help, MnFIRE is here for you. We have therapists who understand the fire service, and peer supporters who know all too well the stresses of the job.
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Miles for MnFIRE 2025 is just under one month away! During the multi-day, 150-mile walk, two firefighters will be joined by other firefighters, their families and community members to show support for MnFIRE’s important mission.

Want to be a part of the journey? Become a sponsor or donor! See how you can support firefighter health and wellness here: https://mnfireinitiative.com/miles-for-mnfire/
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