Extended Breathing 

Spend about 90 seconds intentionally breathing. Take a series of 3-5 deep breaths. Expand the chest and reach deep into the inhale, slowing at the top of the in-breath, holding the inhale at this apex position for a moment, expanding the chest fully to allow the lungs maximum inflation. Now exhale, relax the shoulders and chest and allow the body’s core strength to facilitate a long exhale. When you reach the end of the outbreath, keep pushing out the breath for a moment. Then settle into a natural breathing rhythm. Notice the energy you’ve created in the body.

Case Example: Kansas City Police Department uses technique called combat breathing

There is a groundbreaking technique for members of law enforcement which has them focus on breathing. It sounds simple. What's known as combat breathing can be an officer's best defense in a crisis. The Kansas City Police Department is one of the first departments in the nation to use it.

Reflection Questions:

Physical Sensations:

• During the deep breathing exercise, what physical changes did you observe in your body?
• Did you notice any areas of tension releasing or a shift in your overall physical state?

Mental Clarity:

• How did this breathing pattern affect your mental focus and clarity?
• Were you able to achieve a sense of calm or heightened awareness during the exercise?

Application in Duty:

• Can you identify specific moments during your law enforcement duties where implementing this deep breathing technique could be beneficial?
• How might regular practice of this technique influence your response to high-stress situations in the field?