Tactical Breathing: Or How Not to Freak Out

Tactical Breathing: Or How Not to Freak Out

by | Feb 14, 2016 | Disaster Psychology

It’s happening – the earth is shaking. Furniture is dancing across the room, you’re under a table and hanging on (right?), and all you can hear is rumbling. You’re probably not feeling particularly calm. In fact, your heart feels like it’s racing a mile a minute. First responders call this the adrenaline dump. Here’s what can happen to your body when your heart increases.

Effects of Hormonal Induced Heart Rate Increase

  • 60-80 BPM: Normal resting heart rate, normal body function.CDC heart rate
  • 115 BPM: Fine motor skills begin to deteriorate.
  • 115 to 145 BPM: Optimal survival and combat performance level for complex motor skills, visual reaction time, and cognitive reaction time.
  • ABOVE 145 BPM: Complex motor skills begin to deteriorate.
  • 175 BPM: Cognitive processing deteriorates; vasoconstriction (reduced bleeding from wounds); loss of peripheral vision (tunnel vision); loss of depth perception; loss of near vision; auditory exclusion (tunnel hearing).
  • ABOVE 175 BPM: Irrational fighting or fleeing; freezing; submissive behavior; voiding of bladder and bowels; gross motor skills (running, charging, etc.) at highest performance level.

This data is for hormonal induced heart rate increases resulting from sympathetic nervous system arousal. Exercise induced increases will not have the same effect. – 1997 Siddle and Grossman

Tactical Breathing to Slow Heart Rate

Tactical or “combat” breathing is a technique used by military, police, and other first responders to slow heart rate and regain normal biochemical functioning.

HERE’S HOW TO DO IT:

  • Breathe in through your nose to the count of 4.
  • Hold your breath to the count of 4.
  • Breathe out through your lips to the count of 4.
  • Hold your breath to the count of 4.
  • Repeat until you feel your body and mind relax.

Vary the number of counts to match your body’s ability and comfort level.

USE IT IN EVERYDAY LIFE:

This technique can be useful without practice, but you’re much more likely to use it in a stressful situation if you practice it regularly. Do it before a job interview. Do it during rush hour traffic. Do it after a stressful encounter to help you calm down. The more you do it, the more likely you are to remember it when you need it most.

–Laura Hall, Arbor Lodge / Kenton NET Assistant Team Leader, arborlodgeprepares@gmail.com

Lessons from My Local Fire Station

Lessons from My Local Fire Station

by | Feb 4, 2016 | Uncategorized

Station 14I visited my local fire station a few years ago to talk with the station crew about earthquake preparedness and how our Neighborhood Emergency Team can help fire & rescue operations in the event of an earthquake. Here’s what the station captain told me:

HOW WE CAN HELP RESCUE OPERATIONS

BEFORE AN EARTHQUAKE HITS:

  • Identify all local water sources (swimming pools, rivers, streams, etc). Station crew will report to the station they are nearest at the time the earthquake hits, so you may be dealing with someone who doesn’t know the area. They’ll benefit from your knowledge of the area.
  • Practice using FEMA Incident Command Structure (ICS) forms. Documentation of what’s happening, who needs help, hazards, resources, etc. is vital for emergency workers who need to understand the situation quickly.
  • Practice wound care and triage.

AFTER AN EARTHQUAKE HITS:

  • Prioritize getting utilities shut off in all homes and businesses.
  • Recreate street signs – this will also help FEMA workers unfamiliar with the area.
  • Clear a 100 x 100 foot area for a helicopter landing zone.
  • Prepare colored tarps for triage. Tape is fine, but if we can arrange people in large areas that are clearly identified, emergency workers can more quickly identify who needs help.
  • Document, document, document. Use those ICS forms!
  • Look for shifting buildings, communicate / call out to each other, and be safe.
  • Think. Plan. Act. – Don’t become paralyzed with indecision. It’s better to do something rather than nothing, even if it’s not the absolute best action to take. Nothing will be perfect.
  • Use a commanding presence. As a person in charge of directing people in various emotional states, it’s important that you present yourself as a person of calm authority. And as a team you will command strength in your numbers, so people will respect you.

I encourage all NETs and community members to get to know your local fire station staff. They’re an invaluable resource in our preparation efforts. If you’ve visited your local station and gained additional advice, please email me to let me know. I’ll share your knowledge here on this blog!

–Laura Hall, Arbor Lodge / Kenton NET Assistant Team Leader, arborlodgeprepares@gmail.com