What can first responders do after a critical incident when the call is over but their body is still in high alert?

In the final episode of our three-part When the Call Comes Home series, the Tactical Trio gets practical. Becky, Traci, and Anna explore first responder stress, nervous system regulation, recovery after critical incidents, and the transition from work back to home.

We talk about simple techniques that can help the body shift out of a heightened stress response, including:

• Grounding techniques after a stressful call
• Shaking off the adrenaline dump
• Breathing exercises and the physiological sigh
• Thoracic mobility and movement for stress regulation
• Humming, singing and chanting
• Understanding the vagus nerve
• Using gratitude to shift attention toward the present
• Talking through a difficult experience with someone you trust
• Creating space to recover before walking through the door at home

We also talk about something that can be just as important as any technique: creating safe, supportive spaces where first responders can process physical and emotional stress without judgment.

And then we tackle one of the most important parts of first responder wellness: what happens when you go home.

How do you transition from police work, emergency response, or a difficult shift back into family life? Sometimes the answer is a few minutes of silence. Sometimes it's blasting your favourite song, taking a few breaths, talking it out, or simply telling the people you love, “I had a really hard day. I need five minutes.”

The goal isn't to eliminate the stress response. It's to understand what your nervous system is doing and give your body opportunities to recover, regulate and return to a state where you can reconnect with yourself and the people around you.

And, of course, we finish with our question of the day:

Are you a sit-in-silence person, a blast-the-music person, or a talk-it-out person after a stressful day?

This episode is the final part of our When the Call Comes Home series, following Becky as she shares her experience with a critical incident and the Trio's conversation about the nervous system and the window of tolerance.

If you're a police officer, firefighter, paramedic, dispatcher, corrections professional, athletic therapist, tactical strength and conditioning coach, or someone who supports first responders, this conversation offers practical strategies you can use to better understand and manage stress after difficult calls.

Most importantly: check in with the people around you. Sometimes “I'm fine” isn't the answer. We just need to get better at asking the question—and making space for the real answer.

Notes from episode:

- Correction on song Becky mentioned at the end - it was Bad Habit (not road rage) by Offspring.

- the connection between the eyes and the heart is called the oculocardiac reflex

If you have questions, send them our way to askthetacticaltrio@gmail.com!

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Why do some critical incidents stay with us long after the scene is over? Why can you think clearly during a call, yet find yourself struggling days or even weeks later?

In Part 2 of our When the Call Comes Home series, we move beyond the story to explore what's happening inside the brain and body after a critical incident. Using Becky’s personal experience as a starting point, the Tactical Trio breaks down the neuroscience behind stress and trauma in a practical, easy-to-understand way.

Together, we discuss:

• Why your nervous system can stay on high alert after a traumatic event
• The role of the amygdala and the body's survival response
• What the Window of Tolerance is and why it matters
• Why some reactions don't show up until after the incident is over
• Common signs that your stress response may need additional support
• Healthy and unhealthy coping strategies
• How movement, EMDR, peer support, and self-awareness can help you recover

Whether you're a police officer, firefighter, paramedic, dispatcher, athletic therapist, healthcare professional, or anyone exposed to high-stress environments, understanding your stress response is one of the first steps toward healing.

Because sometimes the hardest part of a critical incident isn't what happens during the call—it's understanding what happens after.

In Part 3, we'll shift from understanding to action, sharing practical tools you can use to help regulate your nervous system and recover more effectively after difficult calls.

Here are some resources about the window of tolerance for those who want to dive deeper.

• Book recommendation: Widen the Window – Elizabeth Stanley
• https://mi-psych.com.au/understanding-your-window-of-tolerance/

Do you have a question for the Tactical Trio? Email it to askthetacticaltrio@gmail.com to have it answered on a future episode.

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In this powerful episode of Ask the Tactical Trio, Becky shares the deeply personal story of responding to her first fatality, one that is quite recent and that happened completely unexpectedly when she wasn't working. Without hesitation, she shifted into first responder mode, performing CPR until emergency crews arrived. What followed, however, was a very different experience: processing the emotional and physiological impact without the preparation or structure that often exists when on duty.

But the real story begins after the call ends.

In the hours, days, and weeks that followed, she shares how she experienced the delayed emotional, cognitive, and physical effects that often come after a critical incident. Traci helps her explore what many first responders quietly navigate: nervous system activation that lingers long after the event, exhaustion, rumination, and the challenge of knowing what to do , but still struggling to do it.

In this episode, we discuss:

• Immediate and delayed responses to critical incidents
• Why the nervous system stays activated after a traumatic call
• The role of peer support and Critical Incident Stress Management (CISM)
• How social connection supports recovery and resilience
• Practical strategies for processing difficult calls
• Why stress after trauma is a normal physiological response, not weakness

Whether you're a police officer, firefighter, paramedic, dispatcher, military member, healthcare provider, or athletic therapist, this conversation normalizes the post-incident experience and reinforces one key message: you don’t have to process it alone.

Coming Next: In Part 2, Anna joins the Tactical Trio to break down - simply and practically - what happens inside the nervous system after a critical incident and how to regulate, recover, and build resilience.

If you have a question you'd like the Tactical Trio to answer, send it our way at askthetacticaltrio@gmail.com - you might be featured in a future episode!

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Back to work doesn't always mean you're ready to get back in the game.

In this episode of Ask the Tactical Trio, we answer a question from "Old Dude in the Outfield," a firefighter who returned to work successfully after shoulder surgery, only to discover that his first recreational softball game left his shoulder "very, very angry."

Why does this happen? Because rebuilding strength for your job isn't always the same as preparing your body for the unique demands of throwing.

Join Becky, Anna, and Traci as they break down:

· Why returning to work and returning to sport require different preparation.

· How to know if your shoulder is truly ready to throw again.

· The importance of eccentric rotator cuff strength and shoulder stability.

· Why listening to how your body responds during, after, and the next day is one of your best guides.

· Practical strategies tactical athletes and recreational athletes alike can use to reduce the risk of setbacks.

Whether you're a firefighter, police officer, paramedic, military member, or weekend warrior trying to get back to the activities you love, this episode offers practical advice to help you return with confidence—not just hope.

Resources Mentioned

· Thrower's Ten Exercise Program: https://www.ortho.ufl.edu/throwers-ten

If you have a question you'd like the Tactical Trio to answer, send it our way at askthetacticaltrio@gmail.com - you might be featured in a future episode!

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Most first responders believe fitness requires more time, energy, motivation, and discipline than they actually have.

Five-day programs. Long workouts. Complex training plans. Perfect consistency.

The result? Many police officers, firefighters, paramedics, and dispatchers feel overwhelmed before they even start.

In this episode, we break down the latest resistance training guidance from the American College of Sports Medicine (ACSM),

https://pubmed.ncbi.nlm.nih.gov/41843416/

which reviewed 137 systematic reviews on strength training. The findings are surprisingly simple and incredibly encouraging for first responders working shifts, managing fatigue, and balancing demanding careers.

You'll learn why two days per week of strength training can produce meaningful improvements in strength, health, and resilience, why complicated fitness programs are often unnecessary, and how the "minimum effective dose" can help you build a sustainable routine that actually fits your life.

We also explore an often-overlooked topic: the connection between resistance training and mental health. From stress recovery to sleep, mood, anxiety, and resilience after difficult calls, strength training may be one of the most powerful wellness tools available to first responders.

In this episode we discuss:

✅ What ACSM says about effective resistance training
✅ Why consistency beats complexity every time
✅ The minimum amount of exercise needed for results
✅ How strength training improves job performance in policing, fire, and EMS
✅ The connection between resistance training, sleep, stress, and mental health
✅ Common fitness myths that keep first responders stuck
✅ A simple 20-minute workout framework you can start today

If you've ever thought:

· "I don't have enough time."

· "I'm too tired after shift."

· "I need a better program before I start."

Then this episode is for you!

Because something is infinitely better than nothing and the research shows you may need far less than you think to become stronger, healthier, and more resilient.

If you have first responder health and wellness questions you would like answered, please send them to askthetacticaltrio@gmail.com we will be happ

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A patrol officer writes in with a problem almost every first responder recognizes:

Boots that feel great at the start of shift…
Feet that are cooked by mid-shift…
Low back and knees that start complaining before the day is done.

And the worst part? Everyone at work has an opinion:

“Go heavier.”
“Go minimalist.”
“Just get insoles.”
“Just toughen up.”

In this episode, the Tactical Trio cuts through the noise and explains how first responders should actually choose tactical footwear based on what the job demands from their feet - not trends, brand loyalty, or locker room advice.

This conversation connects load carriage, pavement time, sudden sprints, squad car entries/exits, and long standing shifts to what really matters in a boot or shoe. You’ll also learn how to tell whether the problem is truly the footwear… or the body wearing it.

In this episode, we cover:

• What police, fire, and EMS work actually demand from your feet
• How footwear influences knee, hip, and low back pain
• The difference between a footwear problem and a foot/ankle strength problem
• Why outsole grip and stability matter more than you think (don’t slip on scene)
• The role of calf strength, ankle control, and single-leg balance in foot fatigue
• Why rotating footwear is smarter than wearing one pair into the ground
• How often tactical footwear should really be replaced (hint: sooner than you think)
• How to safely explore minimalist options without wrecking your feet

This episode is essential listening for police officers, firefighters, paramedics, corrections, and military members who spend long hours on hard surfaces under load.

Link to article discussed: The Impact of Footwear on Occupational Task Performance and Musculoskeletal Injury Risk: A Scoping Review to Inform Tactical Footwear https://pubmed.ncbi.nlm.nih.gov/36078419/

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A 47-year-old firefighter and military veteran writes in with a question so many first responders silently live through:

A nagging ankle that won’t settle down.
A divorce that’s draining everything mentally.
Trying to exercise more to cope with stress… and wondering if it’s actually making things worse.

In this episode, the Tactical Trio unpacks how emotional stress, sleep disruption, cortisol, and chronic pain are deeply connected — and why this firefighter’s ankle may not just be an ankle problem.

This conversation blends mental health, pain science, recovery physiology, and practical injury care for first responders who are trying to keep doing the job while life outside of work feels overwhelming.

You’ll hear how divorce and grief affect:

• Sleep quality and pain perception
• Cortisol levels, inflammation, and recovery capacity
• Strength, energy, and motivation
• Eating habits, alcohol use, and healing
• Why exercise can help — or hurt — depending on how it’s used

Then the Trio shifts into actionable advice for managing a lingering ankle issue while still working:

• The modern POLICE / PEACE & LOVE approach to acute and chronic injuries
• When to use ice, heat, compression, and elevation
• Why early protection and optimal loading matter in the first 48–72 hours
• How to reintroduce range of motion without making things worse
• When it’s time to see an athletic therapist, athletic trainer, or physiotherapist
• A simple neurological “recalibration” drill to help chronic ankle pain by reconnecting the brain to the joint
• How to lean on your crew, your “battle buddy,” and your support system during recovery

Most importantly, this episode is a reminder that still showing up counts — even when you’re not at 100%.

This is essential listening for firefighters, police officers, paramedics, military veterans, and anyone navigating injury, stress, grief, and recovery at the same time.

Have a wellness question that you would like help with? Email it to us at askthetacticaltrio@gmail.com and we will address it in a future episode!

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In Part 2 of this conversation, the Tactical Trio goes deep into the how of training for first responders working rotating shifts, nights, court days, call-outs, and chronic fatigue.

This episode moves beyond general advice and breaks down the specific strength and conditioning principles that must be adjusted for police officers, firefighters, paramedics, corrections, and tactical athletes living in a world of disrupted sleep, hyper-vigilance, and unpredictable stress.

You’ll hear why aerobic capacity is the true foundation for shift workers, how zone training protects your nervous system, why so many first responders fall into the “glycolytic trap” of doing workouts that feel productive but actually worsen fatigue, and how to structure strength and power training so it supports the job instead of draining you for it.

This episode connects physiology, nervous system stress, load carriage, and real-world job demands into practical programming you can actually follow.

In this episode, we cover:

• Why a strong aerobic base delays fatigue from load carriage (vest, belt, gear, air packs)
• How heart rate under stress affects cognitive function, vision, hearing, and decision-making
• How to use Zone 2 training for recovery, longevity, and nervous system regulation
• When short Zone 4–5 intervals are useful (and when they are harmful)
• The glycolytic trap: why constant HIIT and hard circuits backfire for shift workers
• Why rest days are productive and essential for performance gains
• How to structure 2–3 full body strength sessions per week without overtraining
• Why first responders should stop copying professional athlete programs
• Movement-based strength training: hinge, squat, push, pull, carry
• How and why to include power training (jumps, throws, short sprints) safely
• Progressing plyometrics without blowing out Achilles, hamstrings, or backs
• The difference between training for sport vs training for an unpredictable job

If you’ve ever felt like you’re training hard but getting more tired, more sore, or more injured - this episode explains why.

This is essential listening for anyone interested in first responder fitness, tactical strength and conditioning, shift work recovery, police fitness, firefighter conditioning, and occupational athlete performance.

Send your questions to askthetacticaltrio@gmail.com!

** We were not able to attached the heart rate responded chart we referenced. Here is a reference and email us if you would like a copy: Siddle, B. K., & Grossman, D. (1997). Sharpening the warrior's edge: The psychology & science of training. PPCT Research Publications***

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