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This quick mindfulness practice combines tactical breathwork with cognitive declarations getting you ready for your shift. Listen in the locker room, at Roll Call, or as a crew to begin your day!

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5 Min. Self Regulation After Shift ( 0:06:48)

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This quick physical practice is in response to a direct ask from our students at Seattle Police Department. They were looking for a tool to regulate after a shift before going home. A quick 5 minute practice for anyone to transition away from work or between calls.

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20 Minute Daily Practice ( 0:22:05)

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This is your introduction to Yoga For First Responders protocol. In this 20 minute class you will work through tactical breath work, followed by physical drills that build some quick intensity so that you can process stress and build resilience on your own. The physical drills include, sun breaths, sun salutations, plank drills and super mans. All concludes with a neurological reset to regulate your nervous system after activation. Try this class and continue on to the CyberAcademy for more!

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The movements in this class are yoga elements that are presented by Firefighter Functional Fitness in their book. The elements are linked together to form one full quick practice. Class begins with a brief discussion on tactical breath work, moves into physical drills and concludes with a short neurological reset.

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NTOA PFQ Training Plan Warm Up ( 0:13:40)

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This class we designed in collaboration with the NTOA for the PFQ Training Plan. Use this class for a quick 15 minute warm up before you begin your training plan each day. The movements specifically target muscle groups that will be used during the training plan and get you focused for your best session yet!

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2 Minutes To Start Your Day or Calm The Mind ( 0:02:16)

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Teacher Sara Mills leads you through a quick practice that includes 5 sun salutations in sequence followed by a brief neurological reset. This is good to start the day or anytime you need to quickly regulate your nervous system.

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If you thought whiteboards and AMRAPS couldn't be translated to yoga, think again. When teaching our instructors we often tell them to practice on their own and draw up their classon the whiteboard or mirror just as they do any of their other workouts. Here, we borrow the AMRAP, this is a quick 3-5 minute series that when practiced with the foundational 3 part breath is still absolutely yoga. However, the goal is watch this video, learn the series and then set a timer and work through it on your own and see how many cycles you can get while still practicing mindfully and with breath!

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This class we designed in collaboration with the NTOA for the PFQ Training Plan. Use this class for a quick 10 minute cool down after completing your training plan each day. The movements specifically target muscle groups that have been used during the training plan and transition your mental state out of activation through regulation so you are ready to go about your day.

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This 65 minute class was recorded during an Always Be Ready partnership class with 5.11 in Highlands Ranch Colorado. The class begins with tactical breath work including three part breath and alternate nostril breathing. The physical drill portion works through sun salutations and archer pose for work on balance. The class concludes with a neurological reset (mindfulness training.)

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5 Minute Seated Practice ( 0:06:11)

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This 5 minute seated practice is perfect for when you are seated in a patrol car, at the dispatch console or your desk. The class works through tactical breath work and a spinal warmup.

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This quick brain builder is brought to you from guest instructor, Dr. Kate Felice. This short lecture covers the nervous system and why tactical breath techniques such as the Box Breath work. Take 10 minutes and build your brain!

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