VANFIRE Wellness
Your body has a built-in alarm system called the HPA axis. That stands for hypothalamic pituitary adrenal. It is the chain reaction inside your body that responds to stress. When your brain senses pressure, danger, or emotional overload, it sends a message down this line. The hypothalamus signals the pituitary gland, which then tells the adrenal glands to flood your body with stress chemicals like cortisol and adrenaline. These chemicals are what give you focus, strength, and alertness. They are necessary in short bursts and they help you do your job. But the system was never meant to stay turned on for long periods of time. If it does, your body and brain start to wear down. Sleep suffers. Thinking gets foggy. Emotions get harder to control. Recovery gets slower. Over time, this can lead to burnout, illness, and mental fatigue. That is why downshifting your system is not a luxury — it is essential maintenance. The tools below help reset your stress response, bring your system back to baseline, and protect your long-term mental and physical health. You do not need to be struggling to use them. These are daily-use tools to keep you clear, strong, and steady in the long run.
1. Tactical Breathing
What to Do
Breathe in through your nose for 4 seconds
Hold for 1
Breathe out slowly through your mouth for 6
Repeat 5 to 10 times
Why It Works
This breathing pattern activates your parasympathetic system. It tells your brain and body that the danger has passed. It brings cortisol down and focus back online.
Free Resources
Insite Timer Meditation App (220,000 free meditaions)
https://insighttimer.com/
Box Breathing Instructional Video
https://www.youtube.com/watch?v=tEmt1Znux58
Mindfulness Breathing for First Responders
https://www.youtube.com/watch?v=aNXKjGFUlMs
2. Music to Regulate Mood
What to Do
Play calming, slow, or nature-based tracks. Use headphones if needed to block ambient noise.
Why It Works
Music reduces the activity in the brain’s threat system and promotes dopamine. It supports downshifting from alert to calm.
Free Resources
Binaural Beats for Stress
https://www.youtube.com/watch?v=3aX3vY9rY9A
Firefighter Relaxation Playlist
https://www.youtube.com/playlist?list=PLWBqgxvPOnK2hcbDW8QKclG5dehCPp6aM
Nature Sounds for Calm
https://www.youtube.com/watch?v=OdIJ2x3nxzQ
3. Movement and Bilateral Stimulation
What to Do
Walk, hike, jog, shadowbox, or do stair reps — anything with left-right rhythm.
Why It Works
This stimulates both sides of the brain. It helps process emotional residue and reduces stress hormone levels.
Free Resources
Trauma Release Exercises
https://www.youtube.com/watch?v=aaTDNYjk-Gw
Firefighter Bodyweight Recovery Workout
https://www.youtube.com/watch?v=fnyh5I1La4E
No Equipment Workouts from Darebee
https://www.darebee.com/workouts.html
4. Resistance Training
What to Do
Lift weights, carry hose packs, do squats, pushups, or any body resistance training.
Why It Works
Builds resilience and regulates cortisol. Resistance work promotes mental strength and long-term health.
Free Resources
Firefighter Strength Training
https://www.youtube.com/watch?v=YkKwvPRrt2M
Darebee No Equipment Strength Workout
https://www.darebee.com/workouts/no-equipment-workout.html
5. Hands-On Creative Work
What to Do
Draw, color, build, carve, or tie flies — anything hands-based and repetitive.
Why It Works
These tasks reduce amygdala activity and support the brain’s calming networks. They also lower heart rate and boost serotonin.
Free Resources
Adult Coloring Pages
https://www.justcolor.net
Dot to Dot Printables
https://www.supercoloring.com/dot-to-dot
Printable Puzzles
https://www.puzzles.ca
6. Social Connection
What to Do
Stay in touch with your crew off shift. Set up informal connection points like coffee or activity nights.
Why It Works
Human connection reduces stress chemicals and increases oxytocin. It gives your nervous system safety cues.
Free Resources
Buddy Check Coffee Guide for Firefighters
https://www.buddycheckcoffee.ca/wp-content/uploads/2021/02/Buddy-Check-Coffee-Conversation-Guide.pdf
7. Meaningful Hobbies
What to Do
Pick a hobby that pulls you into the present. Could be fishing, photography, wrenching, or crafting.
Why It Works
Hobbies trigger flow state and release feel-good neurochemicals. They give your brain recovery time.
Free Resources
Fishing Knots Instructional
https://www.animatedknots.com/fishing-knots
Fly Tying for Beginners
https://www.youtube.com/watch?v=Jmy1s6cpOYY
Photography for Beginners
https://www.youtube.com/watch?v=s9j3lFXffP8
8. Yoga for Firefighters
What to Do
Try short yoga routines focused on breathing, mobility, and calm. No gear needed.
Why It Works
Yoga combines breath with movement. It tones the vagus nerve, which is key in downregulating the stress system.
Free Resources
Yoga for First Responders YouTube Channel
https://www.youtube.com/c/YogaForFirstResponders
DoYogaWithMe Free Video Classes
https://www.doyogawithme.com/yoga-classes
10 Minute Yoga
https://www.youtube.com/watch?v=6kJgTouHHeE
9. Journaling
What to Do
Write freely or use prompts. Get your thoughts out to clear the mental clutter.
Why It Works
Journaling calms emotional brain centers and supports self-awareness. It helps process stress and organize thoughts.
Free Resources
Penzu Free Private Journal
https://penzu.com
Journaling Prompts Download (PDF)
https://cdn.givegab.com/uploads/group/doc/file/74337/Journaling_Prompts.pdf
10. Deep Rest and Sleep
What to Do
Wind down properly before sleep. Block out noise and light. Limit screen time before bed.
Why It Works
Sleep resets the stress system. It clears cortisol, balances mood, and supports brain function.
Free Resources
Firefighter Sleep Routine
https://www.youtube.com/watch?v=K2bOaG4hJfE
Insight Timer Free Meditation and Sleep App
https://insighttimer.com
White Noise for Sleep
https://www.youtube.com/watch?v=1KAoGfuAEVk
This toolkit is how you stay durable. Not after the damage but before it builds.
Each tool is free.
Each one is based on science.
Use them daily, not just after a bad shift.