Thank you for taking a moment for yourself today.
Whether the task or shift went well or felt difficult,
I want to remind you that the stress you've experienced is real,
Even if everything worked out fine.
As someone who has worked and walked in the industry of Frontline for 25 years,
I know firsthand how much the body can hold on to that stress,
Even after the moment has passed.
Right now,
You may have high levels of stress hormones circulating from being in that fight or flight mode,
And it's crucial to allow your body to shift back into rest and digest.
Let's take this time to lower your heart rate,
Release the tension,
And allow your body to recover.
This isn't just for today,
It's for your long-term health so you can continue serving and,
More importantly,
Living a well,
Healthy life.
Find a comfortable seated position,
Or lie down if you prefer.
Gently close your eyes and bring your attention to your breath without changing it just yet.
Close your mouth and just breathe through your nose.
Feel the weight of your body,
The connection to the chair,
Or the ground beneath you.
Inhale softly through your nose and exhale gently through your nose.
On each exhale,
Feel the tension beginning to leave your body.
With each exhale,
Allow yourself to feel heavier.
Imagine that any tension,
Any stress you're carrying is flowing out of you like a river.
You've been carrying a lot,
But right now you don't have to hold onto it anymore,
Whether it be a low or a high.
Begin to gently slow your breath.
Inhale deeply through your nose for a count of four seconds,
And exhale through your nose for a count of six.
If that feels comfortable,
Try extending the exhale to a count of eight.
I'll show you one round.
It's as simple as this.
In three,
Two,
One.
Breathe in two,
Three,
Four.
Out two,
Three,
Four,
Five,
Six.
Keep going for me.
While you do this,
Just know that by lengthening the exhale,
We're signaling to your body that it's safe to relax.
The longer the exhale,
The more the nervous system is calmed and helps flush out the stress hormones built up during those immense and intense moments on the job.
After a few cycles,
Gently place your hand over your heart.
Feel the rhythm of your heartbeat.
With each slow,
Deep breath,
You're inviting it to slow down,
To beat more steadily and calmly.
You're in control now.
This is your time to rest.
Now to add to this,
Inhale through your nose for four seconds.
Hold your breath for four seconds.
Then exhale for either six or eight,
Whichever feels more comfortable.
Pause for a moment at the bottom of the exhale before taking the next breath.
Let's do a round so we know that we're doing it right.
So,
In three,
Two,
One.
Breathe in,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Out,
Two,
Three,
Four,
Five,
Six.
Keep going.
Holding the breath for just a moment allows us to increase carbon dioxide in the blood.
This triggers the vagus nerve to slow the heart rate down,
Signaling that it's safe to relax.
There is no emergency now,
No need for fight or flight.
Let your body adjust,
Knowing it's time to repair and recover.
You've been in high-stress situations where adrenaline and cortisol take over.
But in this moment,
You're allowing your body to reset.
You're stepping out of the constant state of readiness,
Giving yourself the permission to breathe fully,
Deeply,
And calmly.
Return to a natural,
Comfortable breath.
With each inhale,
Imagine drawing in peace and calm.
With each exhale,
Let go of anything you're still holding onto,
Thoughts,
Tensions,
Or emotions.
Continue this for a few rounds with the focus on releasing.
In your chosen,
Noble profession,
Whatever happened today,
Whether it was a success or a challenge,
It's done.
Right now,
Your job is to let go of it.
The whole reason that you have joined your chosen,
Frontline profession is for the interest and the excitement.
But you must remember that unlike a lot of more mundane jobs,
You need to wind down,
Get into that rest and digest,
And make sure that all those fight and flight chemicals reduce.
Each exhale releases a little more until you feel lighter,
More at ease,
And more peaceful.
You give so much to people every day in your noble profession.
Now it's time to give yourself the space to heal.
With these low,
Slow breaths,
Try to make sure that the volume is about 75%.
This will also help build up the carbon dioxide doing all those positive things for your body.
As you slowly bring yourself back to the room,
Remember that this press work is always available to you.
Whether your day has been filled with triumphs or difficulties,
Your body needs this moment to recover.
You've faced things today and in any of your other shifts that many people can't even imagine,
But now you can let it all go.
By using these techniques,
You're helping your body reset,
Preventing the wear and tear that comes with long-term stress,
Including very irregular hours and night shifts.
You've done something important by taking care of yourself just now.
The simple act of breath work can make all the difference in how you feel and function moving forward.
Thank you for your service,
And remember that you are deserving of this rest.
