Get your mind and body fit—and reduce firefighting stress—with yoga

Starting a yoga program now can help you cope with the stress of being a firefighter

By Leischen Stelter, American Military University

In 2015 and 2016, more firefighters died by their own hand than in the line of duty. The high suicide rate among firefighters, combined with growing awareness of PTSD, has spurred fire service leaders to find ways to help firefighters manage stress.

Exercise is commonly referred to as one of the most effective ways to manage stress. For firefighters, being physically fit is a job requirement. But a yoga class also gives you the tools to reduce stress while making you physically and mentally stronger.

Yoga can help firefighters better cope with stress.
Yoga can help firefighters better cope with stress. (Image Pixabay)


Yoga can help first responders manage the high-stress job they face.

Olivia Kvitne has taught trauma-sensitive yoga classes for 14 years and to firefighters and EMTs around the country for over 5 years. Her program, Yoga for First Responders, was developed while working with the Los Angeles Fire Department (LAFD) to help their firefighters address high levels of cumulative stress that was leading to medical problems.

Kvitne said yoga is not just “good” for firefighters and first responders; it is meant for them. This is because the original and true intents of yoga are to obtain a mastery of the mind and achieve an optimal functioning of the entire being—from the subtle nervous system to the whole physical body.


Individuals who practice with this purpose are often better able to process stress and convert it into higher levels of performance.

Kvitne said yoga increases your ability to focus and problem-solve, gives you heightened situational awareness and encourages intelligent gut reactions to situations.

People who practice yoga also have the ability to make self-directed biological changes, meaning they can impact the functioning of their brain and nervous system through their own actions.

When stress is trapped in the body and mind and no action is taken to process it, stress causes a depletion of a person’s health. However, when individuals take steps to consistently handle the stress they’re feeling, they can improve their well-being and even become more resilient in the face of adversity.


Kvitne said Yoga For First Responders targets the specific needs of first responders. The practice focuses primarily on tactical breath work (specific breath-control techniques) to access the nervous system, physical postures for releasing stress and building mental and physical stability, and concludes with a neurological reset exercise to return the system to a balanced state.

She said it doesn’t take much to start a yoga practice right away. Here is one simple exercise to begin your journey toward reducing stress in your life:

Tactical Breath Work

  • Belly Breathing: Sit in a chair with a tall, straight spine, no slouching. Place one hand on the low belly area. Inhale slowly through the nose and inflate the belly like a balloon, feeling the belly expand against the hand. Exhale slowly through the nose and feel the belly deflate away from the hand. Continue this a few times, working to make each inhale and exhale slower and deeper and directing the breath into the belly rather than the chest.
  • Add Breath Count: Continue the belly breathing above (hand can stay on belly or not) while inhaling and exhaling through the nose. As you inhale, count how many seconds it takes to inhale. It will probably be around three to four counts. Pause the breath at the top of the inhale, and then slowly exhale and count how long it takes to exhale. Work on making the exhale longer than the inhale. For example, if you inhale for a count of three, try to extend the length of the exhale for a count of four.
  • Practice the above exercise for 3 minutes at a time. Breathing through the nose, directing the breath low into the belly, and consciously making the exhale longer than the inhale are the three ingredients needed to press the “calm” button on the nervous system.

Practice this breathing technique and then use it when you are feeling particularly stressed or if you’re having difficulty sleeping. This exercise is simple and subtle, yet the effect on the nervous system can make a huge difference in helping reduce stress.

Yoga is beneficial to first responders as a stress buster, as well as to help hone physical and mental resilience. For more simple and short practices on video, check out these videos on Yoga for First Responders.

About the author:
Leischen Stelter is the editor of In Public Safety, an American Military University sponsored website. For the last five years, she has been writing about issues and trends relevant to professionals in law enforcement, fire services, emergency management and national security. Prior to that, she was the managing editor of a business publication for physical security professionals. To contact the author, please send an email to

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