Research supporting FRY The Method for First Responders

    Research & Links Supporting 

    Benefits of FRY The Method

     

    Direct links to Research supporting the Benefits of Meditation and Mindfulness:

    1. Mindfulness training with First Responders leads to increased resilience and reduced burnout. APA PsycNet.
    2. Mindfulness Training Improves Quality of Life and Reduces Depression and Anxiety Symptoms Among Police Officers. Frontiers in Psychiatry
    3. Mindfulness-based psychotherapies such as Acceptance and Commitment Therapy (ACT) and Mindfulness-Based Cognitive Therapy (MBCT) have been shown to directly promote First Responders’ mental and physical health while providing increased resilience when facing work-related stressors. The American Journal of Psychotherapy
    4. Mindfulness practice help paramedics manage stress and cognitive load, focus their attention, be more aware of their reactions and maintain compassion and empathy when making decision. The Impact on Paramedics Learning Mindfulness Practices Online by SEAN HACKETT
    5. Alterations in Brain and Immune Function Produced by Mindfulness Meditation. Psychosomatic Medicine.
    6. Meditation supports the modulation of pain hence decreases it – US National Library of Medicine 
    7. Meditation practices may impact physiological pathways that are modulated by stress and relevant to disease. Specifically engagement in compassion meditation may reduce stress-induced immune and behavioral responses. Science Direct
    8. Positive emotions induced through loving-kindness meditation produce increases over time in daily experiences of positive emotions, which, in turn, produced increases in a wide range of personal resources (e.g., increased mindfulness, purpose in life, social support, decreased illness symptoms). In turn, these increments in personal resources predicted increased life satisfaction and reduced depressive symptom. APA PsycNet
    9. Mindfulness Meditation practice decreases depression and leads to decreases in ruminative thinking, even after controlling for reductions in affective symptoms and dysfunctional beliefs. Springer Link
    10. Meditation Techniques decreases epilepsy, symptoms of the premenstrual syndrome and menopausal symptoms. Benefit was also demonstrated for mood and anxiety disorders, autoimmune illness, and emotional disturbance in neoplastic disease. The Journal of Alternative and Complementary Medicine
    11. Mindfulness meditation can effectively reduce symptoms of anxiety and panic and can help maintain these reductions in patients with generalized anxiety disorder, panic disorder, or panic disorder with agoraphobia. The American Journal of Psychiatry
    12. Meditation increases grey matter and this benefit is part of the underlying neurological correlate of long-term meditation independent of a specific style and practice. Science Direct
    13. Meditation experience is associated with structural changes in areas of the brain that are important for sensory, cognitive and emotional processing. The data suggest that meditation may impact age related declines in cortical structure. US National Library of Medicine
    14. Mindfulness training may improve attention-related behavioral responses. It improves the ability to endogenously orient attention, working memory, and executive functioning. Springer Link and Science Direct
    15. Meditation significantly increases theta power. org
    16. Meditation: A simple, fast way to reduce stress. Meditation can wipe away the day’s stress, bringing with it inner peace. See how you can easily learn to practice meditation whenever you need it most. Mayo Clinic
    17. Meditation training influences mind wandering and mindless reading. American Psychological Association
    18. Effects of gratitude meditation on neural network functional connectivity and brain-heart coupling. National Library of Medicine
    19. Mindfulness training provides a natural high, induces Theta stimulation, and inhibits addictive behavior. Science Advanced
    20. Benefits of Mindfulness on migraine. Headache Journal
    21. Mindfulness Training modulates neurocognitive functioning during depressive rumination and the ability to sustain attention to the body. Byological Psychiatry
    22. A Mindfulness-Based Program delivered via the internet can effectively enhance resilience among Firsyt Responders. JMIR Publications
    23. Mindfulness Training more than Resistance Training bolsters markers of resilience in Firefighters. ScienceDirect

    Direct links to Research supporting the Benefits of Stretching, both active and passive:

    1. Regular practice of Sun Salutation may maintain or improve cardiorespiratory fitness, as well as promote weight management. National Library of Medicine
    2. Yoga may influence multiple psychological mechanisms that influence emotional well-being. Elsevier
    3. The Relation between Stretching Typology and Stretching Duration. Performing stretching at least 5 days a week for at least 5 min per week using static stretching is beneficial to promote ROM improvements. National Library of Medicine
    4. Patient with passive joint limitation should be mild stretching [of the joint]. Journal of Orthopaedic and Sports Physical Therapy
    5. Unloaded ligaments not only atrophy, but also undergo contracture, resulting in a loss of mobility.Department of Orthopaedic Surgery University of North Carolina
    6. Duration-Dependent Effects of Passive Static Stretching on Musculotendinous Stiffness. National Library of Medicine
    7. Longer-held stretches result in “changes in viscoelastic properties of the [muscle/tendon unit] which result in increased … compliance and a subsequent decrease in … stiffness”. Ibid

    8. Yoga, Meditation and Mind-Body Health Increase brain-derived Neurotrophic Factor (BDNF), Cortisol Awakening Response, and Altered Inflammatory Marker Expression. National Library of Medicine.

    Direct links to Research supporting the Benefits of Breathwork and Relaxation:

    1. Generalizable Mindfulness-Based Strategies for First Responders such as Large and Deep Exhale, Diaphragmatic Breathing, Progressive Relaxation, Mindfulness Imagery increase self-awareness, promote intentional responses, enhance self-compassion, and ultimately decrease suffering. The American Journal of Psychotherapy
    2. Breathwork have positive effect on test anxiety and test performance. US National Library of Medicine
    3. Breathwork produces a positive impact on the cardiorespiratory system, where slow-paced breathing leads to reduced heart rate and decreased systolic and diastolic blood pressure, while fast breathing leads to less robust, but consistent increase in heart rate. Furthermore, changes in heart rate variability (HRV) support the notion that the practice of pranayama improves respiratory function and cardiac sympathovagal balance, which are important psycho-physiological stress-related variables. US National Library of Medicine
    4. Breathwork increases indices of heart rate variability (HRV) that are generally held to reflect parasympathetic nervous system (PNS) tone. National Library of Medicine
    5. Breathwork may be effective for improving stress and mental health. Scientific Reports
    6. Relaxation training and yoga most effectively reduced anxiety symptoms among older adults. Furthermore, the impact of some relaxation interventions remained in effect for between 14 and 24 weeks after the interventions. Taylor and Francis On Line
    7. Relaxation is as effective as cognitive and behavioural therapies in the treatment of anxiety disorders. National Library of Medicine
    8. Relaxation training has a significant efficacy in reducing anxiety. BMC Psychiatry
    9. Relaxation techniques help address the physiological manifestations of prolonged stress. The techniques used in the study include mindfulness, deep breathing, yoga, and meditation. Journal of Evidence Informed Social Work
    10. Relaxation’s commonly used approaches, Progressive Muscle Relaxation (PMR), Deep Breathing, and Guided Imagery (that are part of FRY The Method), promote both psychological and physiological states of relaxation and offer a head-to-head comparison of stress-reduction strategies. Hindawi
    11. Depression and Anxiety Disorders: Benefits of Exercise, Yoga, and Meditation. National Library of Medicine
    12. The Effect of Yoga on Stress, Anxiety, and Depression in Women. National Library of Medicine
    13. Yoga improve Self-Esteem. Frontiers in Psycology
    14. Specific Breathing Techniques ease Major Disease Disorder such as Stress, Anxiety, Depression and PTSD. National Library of Medicine