Self-Defense and Church Security: Breathing and Mental Techniques to Reduce Anxiety
When stress and anxiety take hold during life-threatening criminal or terrorist self-defense and church security encounters, your body can feel like it’s working against you—your heart races, your chest tightens, and your mind starts spinning. But one of the most powerful tools for calming your body and mind is breathing.
[ Read the SemperVerus article, Concealed Carry Daily Prayer ]
Spiritual First Aid™ has created two complimentary resources to help you regain your composure in critical incidents.
1. Breath-Based Grounding Techniques: 3 Evidence-Based Exercises to Reduce Stress and Restore Calm introduces three evidence-based breathing skills to help bring you back to a state of calm and focus:
- Box Breathing — a structured method used by Navy SEALs to regulate stress.
- Resonance Breathing — a rhythmic pattern to balance the nervous system.
- Coherent Breathing — a slow, steady technique that promotes relaxation.
For example, here are the steps in the Box Breathing Pattern:
- Inhale slowly for 4 seconds.
- Hold your breath for 4 seconds.
- Exhale fully for 4 seconds.
- Hold your lungs empty for 4 seconds.
- Repeat this cycle 4 to 5 times or until you feel calmer.
The resource explains, “When we experience fear, anxiety, or distress, our bodies automatically shift into a fight, flight, or freeze response, which can lead to physical symptoms like shortness of breath, a racing heart, dizziness, and trembling. Controlled breathing techniques help counteract this response by activating the parasympathetic nervous system, which slows the heart rate, calms the nervous system, and restores a sense of stability.”
[ Read the SemperVerus article, Decision-Making Under Stress—19 Factors to Consider ]
2. Mental Grounding Techniques: 3 Evidence-Based Techniques for Reducing Anxiety, Distress, and Intrusive Thoughts offers three exercises that provide a quick and effective way to stave off anxiety, stay grounded, and regain a sense of peace:
- Sensory Awareness Grounding — A simple 5-step exercise to anchor yourself in the present.
- Category Grounding — A mental distraction technique to shift focus away from distress.
- Safety Statement Grounding — A faith-based approach to restoring a sense of security.
For example, similar to the skill of heightening your situational awareness, here are two of the six steps in Sensory Awareness Grounding:
1. Sight (What do you see?)
– Look around and name 5 things you can see.
– Describe their colors, shapes, and textures. Example: “The walls are beige with a smooth finish. The fan blades are spinning slowly.”
2. Sound (What do you hear?)
– Listen carefully and identify four different sounds.
– Focus on background noises you might normally ignore. Example: “I can hear the hum of the refrigerator, the ticking of a clock, the faint sound of birds outside, and my own steady breathing.”
[ Read the SemperVerus article, A Prayer for Church Security Team Members ]
Anxiety and distress can feel overwhelming, whether you’re facing the stresses of daily life or a major crisis. When emotions take over, it’s easy to feel stuck. But simple, research-backed techniques can help refocus your mind and bring a sense of calm.
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“Finally, brothers and sisters, whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable—if anything is excellent or praiseworthy—think about such things.” Philippians 4:8
Read SemperVerus articles on other resources by Spiritual First Aid:
• Mental Health Toolkit: A Free Resource for Self-Defense and Church Security
• Church Security: How to Identify 25 Common Mental Health Behaviors
• Church Security: Church Crisis Response Checklist
[ Read SemperVerus articles on the topic of CHURCH SECURITY ]
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