Finding time to practise mindfulness during a busy shift or after a stressful call might seem difficult, but it doesn’t require long, drawn-out sessions to make a difference. Here are a few practical, easy-to-follow mindfulness exercises that can be done in just a few minutes. 

Deep Breathing

When things get chaotic, one of the simplest and quickest ways to calm your body and mind is through controlled, deep breathing. It’s effective because it engages your parasympathetic nervous system—the part of your body that calms you down. Even if it’s just 30 seconds of deep breathing, it can make a big difference in how you approach the next task.

Here’s how to do it:

1. Find a Moment: Whether you’re in your vehicle, at the station or hospital, or in the middle of a stressful scene, take a second to focus on your breath. Ideally, sit or stand in a position that’s comfortable and stable.
2. Breathe in Slowly: Inhale deeply through your nose for a count of 4, allowing your belly (not your chest) to expand as you take in air. If possible, try placing a hand on your stomach to feel it rise.
3. Hold the Breath: Pause for a count of 4. This gives your body a moment to register the oxygen.
4. Exhale Slowly: Exhale through your mouth for another count of 4. Let the air out slowly and feel your shoulders relax as you exhale.
5. Repeat: Do this for 3 to 5 cycles. It might seem simple, but within a minute or two, you’ll likely notice a shift—your heart rate will slow, and you’ll feel more grounded.

Body Scanning

Stress often shows up physically as muscle tension—tight shoulders, a clenched jaw or stiff legs. A body scan helps you identify where you’re holding tension and encourages you to relax, even during a busy shift. A full body scan might take 3-5 minutes, but even a quick check-in can help reduce stress. This can be done while sitting in your vehicle, during a brief break, or even standing during a moment of stillness. 

Here’s how to do a body scan:

1. Find a Comfortable Position: If you can, sit down somewhere quiet. But if you’re on your feet, that works too. The key is to make sure you’re stable and comfortable.
2. Focus on Your Breath: Start with a few deep breaths to bring your focus inward. Close your eyes if you can, or just soften your gaze.
3. Start at Your Toes: Bring your awareness to your toes. Notice any sensations—tension, warmth, coolness or nothing at all. Whatever you feel is fine; there’s no right or wrong.
4. Move Up Slowly: Gradually shift your focus up through your feet, ankles, calves, knees, thighs, and so on, checking in with each part of your body. As you notice areas of tension, mentally tell those muscles to relax. Feel the tension melt away as you move upward.
5. Reach Your Head: Continue this process all the way up your body until you’ve reached the top of your head. Take note of areas like your shoulders, neck and jaw—these spots often hold a lot of stress. Consciously relax them.
6. End with Deep Breathing: After you’ve scanned your whole body, take a few deep breaths to finish the exercise.

Guided Meditation

Guided meditation is perfect if you’re new to mindfulness or when you need help focusing. It allows someone else (usually an app or a recorded guide) to lead you through the practice, making it easier to follow along without worrying about what to do next. Try blocking out 3-5 minutes of your day, even if it’s just while you’re sitting in the car waiting for a call. If you’re feeling overwhelmed, this can be a great way to hit the reset button.

Here’s how to engage in guided meditation:

1. Find an App or Recording: Download a mindfulness app that offers short guided meditation sessions that fit your schedule.
2. Plug in Your Headphones: If you’re between calls or taking a break at the station, put in your headphones and listen to a quick meditation. Even a 5-minute session can work wonders.
3. Follow Along: Let the guide walk you through the meditation. Typically, they’ll instruct you to focus on your breath, visualise calming scenes, or check in with your body. Just listen and follow their lead—there’s no need to figure out what to do next.
4. Bring Awareness Back: As the session ends, take a moment to slowly come back to your surroundings. Open your eyes, stretch and feel the difference in your focus and mood.

Resources to Help You Get Started

If you’re new to mindfulness, there are plenty of tools out there to help you along the way:

• Headspace, Calm and Smiling Mind are popular apps that offer guided meditations and mindfulness exercises, perfect for beginners.
• Insight Timer is another app that offers a huge library of free meditations, including quick sessions for stress relief.
• CrewCare is a great resource specifically tailored to first responders, with mindfulness programs designed to help manage the unique stressors of emergency work.