Corrections officers face a unique set of stressors and challenges in their day-to-day work. From managing violent or unpredictable situations to dealing with the emotional toll of working in a hypervigilant, high-pressure environment, corrections professionals are often at risk for burnout, anxiety, and physical health issues. One tool that has proven effective in helping COs manage stress and improve their overall well-being is controlled breathing practices or breathwork.

Understanding Controlled Breathing Practices

Controlled breathing refers to a variety of breathing exercises and techniques which focus on controlling and enhancing the breath. These techniques range from deep belly breathing to more structured practices like only taking 6 breaths per minute as in the Wim Hof Method (Hof & De Jong, 2017), to box breathing, or alternate nostril breathing. By practicing breathwork, individuals can activate their parasympathetic nervous system. Consciously activating this system calms the body, the mind, and helps to reduce stress and anxiety by processing them out of the body.

Six Ways Controlled Breathing Can Benefit Corrections Officers

1. Stress Reduction and Emotional Regulation

Corrections officers often face high-stress situations that can trigger strong emotional responses, such as anger, frustration, or fear. In these moments, quick access to a tool that can bring the body back to a state of clarity and calm can be invaluable. Breathwork helps regulate the nervous system, reducing the fight-or-flight response that is often triggered by stressful events. Techniques like deep, slow breathing can counteract the body’s natural stress responses, helping officers stay composed and in control during challenging situations.

2. Improved Focus and Decision-Making

High-stake situations in corrections require officers to think quickly and make sound decisions under pressure. Breathwork helps to clear the mind, enhance mental clarity, and improve focus. By learning to control their breath, officers can stay present and grounded, allowing them to respond thoughtfully, avoiding knee-jerk reactions that could escalate dangerous situations.

3. Better Sleep and Recovery

Sleep deprivation is a common issue in high-stress professions, and corrections officers are no exception.

The physical and mental demands of the job can make it difficult to wind down after a shift. This often leads to poor sleep quality and longer-term health problems. Breathwork can activate the relaxation response and prepare the body for sleep. Techniques like 4-7-8 method (Hof & De Jong, 2017) or progressive relaxation (focusing on one part of the body to ease tension while controlling the breath) can stimulate the vagus nerve signaling your body that it is okay to unwind and relax thus helping officers fall asleep faster and stay asleep. And we all know that adequate sleep ultimately enhances our ability to recover and our performance during work hours.

4. Reduction of Physical Health Risks

The cumulative effects of stress on the body can contribute to chronic health issues such as high blood pressure, heart disease, type 2 diabetes, obesity, arthritis, and musculoskeletal pain (Hof & De Jong, 2017). Chronic tension is often stored in the body, particularly in areas like the neck, shoulders, and lower back. Regular controlled breathing techniques help to release this tension and reduce the physical impacts of stress. Additionally, deep breathing improves circulation, boosts oxygen intake, and helps to regulate the body’s internal systems, leading to better overall physical health.

5. Enhanced Resilience and Coping Skills

In a profession where officers may be exposed to traumatic events, having strong coping mechanisms is essential for long-term resilience and career success. Breathwork can provide an immediate and accessible tool for managing intense emotions in the moment, whether it’s dealing with a conflict with an incarcerated individual or processing a traumatic event. Over time, regular controlled breathing practice helps to build emotional resilience, allowing officers to handle stress more effectively and recover from difficult experiences more quickly.

6. Cultivating a Positive Workplace Culture

The demanding nature of corrections work can sometimes lead to feelings of isolation or frustration among officers, which can affect workplace morale. Encouraging breathwork as part of wellness initiatives or offering training in stress management can help create a more supportive and connected environment. Officers who feel equipped to manage their stress are more likely to work collaboratively, communicate effectively, and maintain a positive outlook even in difficult circumstances.

Integrating Breathwork into Daily Routines

Incorporating breathwork into the daily routine of a corrections officer can be simple and effective. Here are a few practical tips:

• Start with Short Sessions: Even a few minutes of focused controlled breathing can make a difference. Officers can practice during breaks, before or after shifts, in moments of heightened stress, or even while doing rounds.

• Try Breathing Techniques: Box breathing involves inhaling for a count of four, holding the breath for four counts, exhaling for four counts, holding again for four counts, and repeating. Tactical breathwork focuses on inhaling slowly and deeply through your nose beginning in the belly, then moving to the ribs, and then the chest (belly, ribs, chest). To exhale, control your exhale through your nose deflating the chest, then ribs, and then belly. This technique is known as “belly breathing” and it helps consciously activate the parasympathetic nervous system. The 4-7-8 breathing technique involves inhaling for a count of four, holding for a count of seven, and then exhaling for a count of eight. This technique is particularly helpful for calming the body and preparing for rest.

• Mindfulness Practice: Officers can combine breathwork with mindfulness, paying close attention to their breath and sensations in the body. Mindful breathing helps improve self-awareness and fosters a sense of calm.

Conclusion

Controlled breathing or breathwork is a powerful tool that can help COs manage the significant physical, mental, and emotional demands of their job. By incorporating breath-focused practices into their daily routine, officers can reduce stress, enhance performance, improve resilience, and foster a healthier workplace. With regular practice, breathwork offers corrections officers the opportunity to regain control of their well-being in an environment where the stakes are high, and the pressures are constant.

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Barbara L. Gould retired in 2023 to focus her efforts on health and wellness in corrections after serving 19 years with the Genesee County Sheriff’s Office (GCSO) in Flint, Michigan and after 5 years with the Michigan Sheriffs’ Coordinating and Training Council (MSCTC) as their Director of Training. Barbara teaches nationally and maintains the following certifications: MSCTC approved LCO Academy instructor; Ashtanga, Restorative, and Yin yoga instructor; Mindfulness instructor; Emergency Medical Technician; and as a Yoga For First Responders® certified and licensed instructor. For more information, she can be contacted at GouldLLC@yahoo.com

Resources

Hof, W., & De Jong, K. (2017). The Way of the Iceman: How the Wim Hof Method Creates Radiant, Longterm Health-Using the Science and Secrets of Breath Control, Cold-Training and Commitment. DRAGON DOOR.

Vagus Nerve Breathing | Wim Hof Method. (n.d.). Www.wimhofmethod.com. https://www.wimhofmethod.com/vagus-nerve-breathing

YFFR Yoga For First Responders. (n.d.). YFFR. https://www.yogaforfirstresponders.org/