![]() The 3×3 grounding exercise involves naming 3 things we can see, 3 things we can hear, and 3 things we can feel (on our around our bodies). It can stop running or circling thoughts, help us refocus on the situation, and help control the physiological stress symptoms that ramp up when feeling overwhelmed or panicky. The 3×3 grounding technique used by snipers helps get us out of our heads and grounded in the present moment. This is a valuable skill for first responders. Mindfulness allows us to experience what’s happening without getting wrapped up in it or more ramped up by it. And the present moment is fleeting, so our attention will be fleeting with it. Mindfulness is a focus on the present moment, this means we aren’t worrying about what’s happening next, we aren’t reflecting on what already happened, we are just focusing on what is, right now. If you don’t like this one, check out these other breathing strategies like the physiologic sigh, three part breath, 2:1 breathing or rhythmic (cadence) breathing Take your foot off the gas Each cycle of inhale, hold, exhale, hold is one round of breathing, Do six rounds (about two minutes). Inhale for four counts, hold for four counts, exhale for four counts and hold for four counts. Sit or stand up tall, roll your shoulders back and take deep breaths that expand your belly. There are a lot of effective breathing strategies out there, and the most common one used by first responders is Tactical Breathing (sometimes called box breathing or square breathing). Deep belly breathing stimulates the vagus nerve which regulates the stress response. The fastest way to impact your physiology, your heart rate, and the stress response is to control your breathing. This means you need to practice multiple strategies so you know which ones to lean on. It’s most important for you to use the ones that work best for you when you need them to. There are several strategies that help you regain your focus and composure and take the edge off the stress response.
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