Summer 2023 - 32

Mental Readiness Reset
" Combat stress " is what WE inflict on the enemy "
- Marine commander in Iraq
The focus of H2F occupational
therapy is to provide Soldiers
with ways to reduce fatigue and
stress.
Proper dedication to recovery will
ensure a healthy body and mind
to endure the physical and mental
demands of being a Soldier in the
U.S. Army.
Try these tools to " dial down " the body's automatic response to stress and " dial up " the " rest/relax "
part of the nervous system.
4-7-8 Breathing
1.
2.
Find a place to sit or
lie down comfortably,
with good posture.
Rest the tip of your
tongue against the
roof of your mouth,
right behind your top
front teeth.
3.
4.
5.
6.
With your lips closed,
inhale silently through
your nose for 4
seconds.
Hold your breath for 7
seconds.
Let your lips part.
Make a whooshing
sound, exhaling
completely through
your mouth for 8
seconds.
Practice this pattern
for 4 full breaths.
Progressive Muscle
Relaxation (PMR)
Find yourself a quiet place to relax. This is your time for recovery.
Become aware of your breathing - take a long slow deep breath in
through your nose, all the way down into your belly. Tense (don't strain)
the muscle groups below. Exhale through your mouth.
Forehead
Scrunch up your forehead like
you are thinking hard. Hold
10s. Relax & breathe out.
Cheeks
Puff your checks out as far as
you can. Hold 10s. Relax &
breathe out.
Shoulders
Squeeze your shoulder blades
together. Hold 10s. Relax &
breathe out.
Eyes
Close your eyes tight. Hold
10s. Relax & breathe out.
Mouth
Clench your teeth together like
you a holding down a piece of
gum. Hold 10s. Relax &
breathe out.
Arms
Make your arms as straight as
possible with clenched fists.
Hold 10s. Relax & breathe out.
Back
Sit up super straight and try to
be as tall as you can. Hold
10s. Relax & breathe out.
Legs
Make your legs as straight as
you can. Hold 10s. Relax &
breathe out.
Feet
Toes
Press your feet into the
ground as hard as you can.
Hold 10s. Relax & breathe out.
Scrunch up your toes like you
are digging into the sand. Hold
10s. Relax & breathe out.
32 | Tactical Training & Conditioning | Summer 2023

Summer 2023

Table of Contents for the Digital Edition of Summer 2023