Relaxation Training for First Responders
The important work first responders do is both rewarding and demanding. Some of the top stressors are:
needing to make life-and-death decisions
witnessing human suffering
intense workloads
risk of personal harm
separation from family
Managing stress is crucial for first responders to stay well and maintain the energy needed to do their jobs. In order to take care of others, first responders need to be able to recharge so they can think clearly and perform well physically. Here are some relaxation training techniques that can help:
Breathing Techniques
There are many great breathing techniques that can begin the process of relaxation training. One of my favorite breathing techniques appeals to first responders because it is very effective in releasing tension and frustration as well as calming the stress response. I call it “Exhaling with Sound”, and the key to this technique is not to be reserved about letting out a big sigh of release when you exhale. Here is an example:
First, breathe in deeply, fully expanding your lungs and abdomen…
Hold the breath for a count of 1…2…3…
Exhale through your mouth, making a resonant sound such as “ahhh…”—a big sigh of release.
The combination of breath and sound is very effective in releasing stress and tension from deep inside. Repeat this exercise several times until you feel a sense of relief.
Muscle Relaxation Techniques
There are many types of muscle relaxation techniques, and I will mention one that first responders especially like called “Getting Loose”. The best way I can describe it is that it takes regular progressive muscle relaxation up several notches by tensing and holding each muscle group 10 seconds or longer, until you feel it start to tremble. The idea is that as you release the tensed muscle group, there will be a deeper release of muscle tension. This technique was initially developed for athletes by Brook (see reference below at the end of this post), but later was found to be helpful for anyone wanting to release stubborn muscle tension. I will give you a sample of the technique:
Imagine there is a bar suspended above you that you want to use to pull yourself up.
Raise your hands, palms upward, above your chest. Grab the imaginary bar and clench your fists around it as hard as you can.
Flex the muscles in your arms and shoulders. Hunch your shoulders up as tightly as you can.
Hold as long as possible, longer than 10 seconds until you feel your arms begin to tremble
Then say 'let go” to yourself and release the tension.
Rest for 10 seconds or so, soaking up the warm, relaxed feelings, letting the tension flow out.
Repeat this 1x
The “Getting Loose” exercise goes through the entire body, but this sample gives you an idea of the process. Some of my clients make special requests to do this particular muscle relaxation because it is so effective.
Guided Imagery
There is a wide variety of guided imagery exercises with many different themes such as pure relaxation, problem-solving, visualizing success (used by many athletes), confidence, healing, creativity, trusting oneself, nature—almost anything you can imagine, there is a guided imagery for it. I will share an excerpt from one called “Creating Confidence”. It’s hard to do guided imagery by just reading a sample. When I am guiding someone through a full relaxation training session, by the time we reach the guided imagery, the person is already very relaxed from doing a breathing exercise and a muscle relaxation technique—eyes closed, body relaxed. So this sample is to give you an idea of guided imagery:
“Now picture yourself in an empty movie theater. You are comfortably seated looking at the movie screen when you notice that the picture on the screen is a very good picture of you; a picture from your past at a great time when you were at your very best. Your thinking was sharp and clear, you felt great. Whatever the situation was, at work, at school, at home, with friends or with family. See that picture up there…
As you are seeing, just sense or notice that the picture has a frame around it. Notice what color that frame is—it may surprise you. It may not be the color that you would consciously pick. Notice that color, really look at it, fine-tune it. Make that color sharp and clear…
And now what I want you to do is take a deep breath and step into that picture. And as you do, see what you were seeing, hear what you were hearing, and feel what you were feeling when you were at your very best. Relive that experience…
You probably feel centered and grounded, totally calm, yet bubbling with energy. Your thoughts are clear, sharp and quick. Colors are brighter—sounds are keener. You may have that bounce in your step. You feel great.
You may notice, and I am sure you do, that the same color that was in the picture frame kind of surrounds the things around you—and that’s OK. Really turn up those feelings from this scene. If there’s any music in your head—search for that—there may be music that goes with this feeling—turn it up - make it loud and bright. There may be a certain taste in your mouth—look for that. Use all your senses and really enjoy this wonderful experience…”
Meditation
I end relaxation training sessions with loving kindness meditation because at this point, even intense, tough, or logically-minded people are so relaxed they are open to the idea of loving kindness and enjoy the calming, blissful feeling this type of meditation evokes.
Although I admire people who can sit in silence and meditate, I’ve learned that a lot of people struggle with that (including me!) so this guided type of meditation is much more accessible, and I have had first responders and veterans tell me that they appreciate this way of decompressing after a rough day. Here is an excerpt of a loving kindness meditation:
“Become comfortable in your chair or cushion, sitting with a relaxed but straight, posture, with your shoulders relaxed. (Pause)… Allow your hands to rest comfortably in your lap. Gently close your eyes… (Pause)…
Settling into awareness of the body…and the breath. Feeling into our body right now…noticing what’s here. Open to whatever is to be experienced in the body in this moment Connecting to the breath…noticing the wave-like movements of the belly…
In this practice, we’ll be cultivating loving kindness. We all have within us, this natural capacity for loving kindness. Or…friendship that is unconditional and open…gentle…supportive. Loving kindness is a natural opening of a compassionate heart…to ourselves and to others. It’s a wish that everyone be happy.
We begin with developing loving kindness toward ourselves…allowing our hearts to open with tenderness, Now, allow yourself to remember and open up to your basic goodness. You might remember times you have been kind or generous. You might recall your natural desire to be happy and not to suffer. If acknowledging your own goodness is difficult, look at yourself through the eyes of someone who loves you. What does that person love about you? Or, you may recall the unconditional love you felt from a beloved pet…
And, as you experience this love…notice how you feel in your body. Maybe you feel some warmth…a smile…a sense of expansiveness. This is loving kindness, a natural feeling that is accessible to all of us…always. Resting with this feeling of open, unconditional love for a while …Letting yourself bask in the energy of loving kindness…breathing it in…and breathing it out…inviting feelings of peace and acceptance…
So, beginning now to wish yourself well by extending words of loving kindness to yourself:
May I be filled with loving kindness
May I feel connected and calm…
May I accept myself just as I am…
May I be happy…
May I know the natural joy of being alive…
Now you can open the circle of loving kindness by bringing to mind someone who is dear to you. Someone whom you care about and who has always been supportive. Reflect on this person’s basic goodness, sensing what it is in particular that you love about him or her. In your heart feel your appreciation for this dear one, and begin your simple offering…
May you be filled with loving kindness
May you feel my love now…
May you accept yourself just as you are…
May you be happy…
May you know the natural joy of being alive…
I won’t include the whole meditation here, but it continues by silently repeating these phrases for different people such as a neutral person and a difficult person. Then it ends with these wishes directed toward all living things:
“Now, allow your awareness to open out in all directions…yourself, a dear one, a neutral person and a difficult person…and of all beings…humans and animals living everywhere…living in richness, poverty, war, peace, hunger, abundance…Aware of all the joys and sorrows that all beings experience…
May all beings be filled with loving kindness…
May all beings be happy…
May all beings awaken and be free…
May all beings be happy…
And now, bringing this practice to a close by coming back to extend kindness to yourself. Sitting for a while and basking in the energy of loving kindness that may have been generated here.
May all beings love and protect each other”
Conclusion
Relaxation techniques can help prevent and reduce burnout and secondary traumatic stress. If you can recognize the signs of both of these conditions in yourself and other first responders, you will know when you need a break to address these needs. If you want to learn about stress management and relaxation training, click here.
** Reference for the “Getting Loose” technique: BROOK, N. (1993) How to prepare athletes to maintain control in high-level competition. Athletics Coach, 30 (3), p. 10-19