Become a Creator today!Start creating today - Share your story with the world!
Start for free
00:00:00
00:00:01
Breathing into May and relieving stress
8 Plays1 month ago
It's never a bad time to start focusing on your breath and feeling better. One of my favorite ways of doing this is through breathing practices. This month I am sharing tips on Instagram for 21 days and a YouTube link to practice the breathing technique. Make sure to focus on yourself and self-care. How are you taking care of yourself today?
Thank you for listening.
Stay safe.
Recommended
Transcript
00:00:03
Toni Gonzalez
Thank you.
00:00:40
Toni Gonzalez
Hello
Introduction to Stress Relief for First Responders
00:00:41
Toni Gonzalez
friends, welcome back to this week's episode where we're talking about tips and ways to relieve stress. And as
21 Days of Breathing Series on Instagram
00:00:49
Toni Gonzalez
always, I try to come up with either challenges or like a whole series to help first responders And jumping right back into May, I started the 21 days of breathing and sharing those tips with you.
00:01:08
Toni Gonzalez
A lot of times I repeat a lot of things because I believe in repetition. I also believe in reminding people how to do that. And that brings me to 21 days of breathing That is currently happening on Instagram at Tony Gonzalez Wellness. And if you're not following me, you can head over there and follow me. And in
Transformative Breathing Techniques for First Responders
00:01:32
Toni Gonzalez
my stories every day, I share a tip and then I share a link to my YouTube where you can get the 21 day series. And it at the end of this, it'll be there for a little bit.
00:01:46
Toni Gonzalez
And then i will have it at another location, but there'll be a playlist there. So we know that first responders have very stressful jobs and in high stress situations, maintaining focus and calm can be challenging, yet breathing techniques can be transformative.
00:02:06
Toni Gonzalez
Let's dive in to how first responders can effectively harness your power, how you can harness your power of breath during emergencies.
00:02:18
Toni Gonzalez
It takes some
Understanding Stress and Performance
00:02:19
Toni Gonzalez
understanding of stress, which we know what that is, right? So first off, let's talk about stress and its impact on performance. When when we are called to action, our bodies often react with the fight or flight response.
00:02:32
Toni Gonzalez
This response can cost can cause increased heart rates, hearten heightened anxiety, and rapid breathing. In these critical moments, staying centered is essential for making quick, effective decisions.
00:02:46
Toni Gonzalez
but how can Breathing techniques help with that. Controlled
Diaphragmatic and Box Breathing Techniques
00:02:52
Toni Gonzalez
breathing can lower your heart rates and quiet the mind, helping you refocus. this This means reducing anxiety, improving clarity, and enhancing physical performance. Consider how difficult it is to think clearly when you're overwhelmed.
00:03:07
Toni Gonzalez
This is where breathing becomes a powerful ally. Now let's discuss specific breathing techniques that first responders can implement. The following methods are have proven effective in various scenarios, empowering you to stay in control when it matters most.
00:03:25
Toni Gonzalez
Diaphragmatic breathing. How do you do this? Well, I share a lot of tips on my Instagram and on my YouTube channel, but we're going to go through it here. Sit or stand comfortably.
00:03:39
Toni Gonzalez
Place one hand on one on your chest and one on your abdomen. Inhale slowly through your nose, allowing your a abdomen to rise while keeping the chest as still as possible. Exhale slowly through your mouth.
00:03:51
Toni Gonzalez
Repeat this for a few cycles. The benefit of this is that it helps engage the diaphragm, enhances oxygen intake, and calms the body. The second method is the 478 method.
00:04:03
Toni Gonzalez
You inhale quietly through your nose for four seconds, hold the breath for seven seconds, exhale completely through your mouth for eight seconds. The benefit of this is that You focus the mind and relax the nervous system, making it easier to respond rationally in emergencies.
00:04:22
Toni Gonzalez
The next one is box breathing. Visualize a box as you breathe. Inhale deeply for four seconds. hold for four seconds, exhale through your mouth for four seconds, then hold again for four seconds before inhaling.
00:04:35
Toni Gonzalez
The benefit of this is that this technique enhances concentration and can be performed virtually anywhere, making it perfect for for for you in the field.
00:04:48
Toni Gonzalez
So
Regular Practice and Integration of Techniques
00:04:50
Toni Gonzalez
implementing these techniques is not just beneficial during emergencies. Integrating them into regular training can have long lasting effects. Encourage yourself, your teams, your people to practice these techniques in and non-stressful environments.
00:05:04
Toni Gonzalez
By doing so, they'll be more likely to remember and utilize them when the heat is on. I just want to remind you that this is currently available on my YouTube and I am going through daily um tips just like the ones I just discussed and extra ones. So head on over there and and get the benefits of this.
00:05:23
Toni Gonzalez
So consider incorporating short breathing focus sessions at the start of meetings or shifts. This is a great practice. This not only fosters camaraderie, but also prepares minds for the challenges ahead. Remember, the goal is to normalize the practice of breathing techniques, making them second nature for everyone involved.
00:05:41
Toni Gonzalez
Bringing it all together, my friends, as we wrap up to- today's this week's episode, remember that the power of the breath is accessible to all. You, first responders, can face enormous pressures, but but the right but with the right techniques, they can overcome you can overcome these obstacles and make critical decisions calmly and effectively.
00:06:04
Toni Gonzalez
So,
Conclusion: Prioritizing Self-Care and Safety
00:06:06
Toni Gonzalez
I want to remind you that There's so many different books and resources out here. And I encourage you, I invite you to just research those yourself and follow what best resonates with you.
00:06:23
Toni Gonzalez
Okay. All right. So I want to remind you to do a couple of things. Do something daily for yourself. Place yourself on top of the list. And more importantly, I want to remind you to stay safe out there and I'll talk to you soon.