Page 7 - TPA Journal Sept Oct 2021

to call it “4 – 4 – 4 breathing” in this article. So much of our day can be a stress roller
coaster and “effective breathing” and a “little love” can get us through the day, reset us to
human status, and get the job done. I’m going to start with an explanation of the breathing
first and I want you to try it.

4 – 4 – 4 Breathing

1. Begin by taking a deep breath in through only your nose, keeping your mouth closed
and filling your lungs with air for a count of 4 seconds.

2. Next, hold that air in your lungs getting oxygen into your body for 4 seconds.

3. Last, open your mouth and push out all of the air through your mouth from your
diaphragm for a count of 4.

4. Repeat this drill three times total.

5. End by saying “Pumpernickel”

So, at this point you might be asking yourself what the heck does “pumpernickel” mean?
Consider it your “safe word” amongst your peers. Sorry, that was that humor I referenced
above but I want you to stick with me here. If we were to say, “pumpernickel” to each other,
it would be a way of telling each other we love one another and we see each other as

human. Consider it a “wellness” check word that expresses that we are here for each other,
we will carry out the task at hand together, we are human, and we will get through it. We
don’t need to share it outside of our vocation and it might be easier to express in a stressful
situation. “Hey partner, pumpernickel.”

You should be doing your breathing exercises daily and especially when you are on the
way to a “hot” call or a “hard” call that you know will generate stress. We need a clear
heart, clear head, and the guardian mindset to be effective and professional. Feel free to
share this with your administrators, partners, and dispatchers. I encourage you to read up

on the breathing technique and consider it as a component of your wellness self-care.

Wellness is a balance of healthy habits. The components of wellness include: medical
self-awareness and preventive care; healthy eating; limited alcohol intake; cutting out
tobacco; getting 8 hours of sleep; mental health checkups; exercise and flexibility; financial

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