In this episode, we speak with Station Officer Sam Parkhouse AFSM, a firefighter with nearly two decades of operational experience and a national leader in firefighter wellbeing and recovery. Sam has been instrumental in developing the FRNSW Firefighter Wellness Retreat, a residential somatic-based program designed to help firefighters address the cumulative toll of trauma, organisational stress, and high-consequence operational work.

Drawing from this work, Sam has introduced breathwork as a foundational operational skill, now taught to all FRNSW recruits. This session provides firefighters with practical tools to manage their stress response, improve cognition and decision-making under pressure, and support long-term wellbeing and performance.

Resources Mentioned in the Episode

Breathwork Skills & Instructional Videos

4-7-8 Method https://youtu.be/Egr8iGBg8Oc?si=6Ju7LdK7_vjXM86-

Physiological Sigh https://youtu.be/kSZKIupBUuc?si=H8rhk4UvmvBUYUzR

Box Breathing https://youtu.be/n1lPLTAiB48?si=H-g9GRbaiQ51S0wF https://youtu.be/bF_1ZiFta-E?si=YgDc0lzZ6_AobFrU

Books

The Body Keeps the Score — Bessel van der Kolk A foundational text on trauma, the mind–body connection, and how trauma is stored physiologically.

Breath: The New Science of a Lost Art — James Nestor An accessible and evidence-backed exploration of breathwork, respiratory health, and performance.

Apps & Digital Resources

Oxygen Advantage (Patrick McKeown) Free guided exercises for stress reduction, athletic performance, respiratory training and sleep. https://oxygenadvantage.com

Insight Timer A comprehensive library of guided breathwork, mindfulness sessions, and somatic practices. https://insighttimer.com

Short Episode Timings

00:45 – Meet Station Officer Sam Parkhouse AFSM Sam’s background and his nationally recognised work in firefighter wellbeing.

05:00 – The FRNSW Wellness Retreat How somatic practices like breathwork, cold exposure and yoga help firefighters recover from trauma.

12:20 – Trauma, the Body & the Nervous System Understanding emotional numbing, sympathetic activation, and why regulation matters on the fireground.

19:45 – Breathwork for Operational Performance When and how firefighters can use breathwork during en-route stress, at incidents, and for recovery.

24:30 – Three Practical Techniques Physiological sigh, box breathing, and the 4-7-8 method—what they are and when to use them.

42:15 – Embedding Mental Skills in Training Why breathwork must be practiced consistently and delivered by training staff to change culture and performance.