Just Breathe

About Just Breathe

The official Just Breathe podcast hosted by Tracie Keesee

Publisher

Tracie Keesee

Category

government · health & fitness

Language

en

Explicit

No

First episode

18 Mar 2026

Latest episode

15 Oct 2026

Latest episodes

16 episodes in the feed.

1. 

   15 Oct 2026

   Running on Empty: Sleep, Shift Work, and the Decisions We Make

   Welcome back to Just Breathe, where we explore the intersection of leadership and the science of self-regulation in public safety. This episode takes on something every first responder knows and few talk about honestly: being tired. There is tired, and then there is fatigue — and fatigue quietly changes how we process information, regulate our emotions, assess risk, communicate, and make decisions, on duty and at home. Dr. Tracie L. Keesee is joined by Dr. Lois James, Professor and PhD Program Director in the Washington State University College of Nursing and Director of WSU's Sleep and Performance Research Center. Together they unpack what sleep loss does to the brain and body, why "I'm tired, but I'm fine" doesn't hold up, and what both individuals and agencies can change starting today. WHAT WE COVER • Why routinely getting five or six hours of sleep isn't a "new normal" — most adults need seven to nine hours to avoid building sleep debt. • How fatigue takes the prefrontal cortex offline first, eroding the self-awareness, calm, and judgment a tense encounter demands. • Why drowsy driving after a shift feels safe until it isn't — micro-sleeps happen even when you believe you're awake. • What leaders should know about shift length, shift rotation, and forward-rotating schedules, and why staffing should match actual demand. • Simple sleep-hygiene moves: limit handheld screens, use steady background noise, and keep your bedroom cool, dark, and quiet. • The case for on-duty napping — and how a 20-minute power nap (or a "nappuccino") tops up alertness without sleep inertia. • The one thing to start today: a self-soothing wind-down routine that lowers hypervigilance so your body can actually rest. • Why the culture of "push through it" is fading — and why the question isn't whether we can keep going, but whether we should. ABOUT DR. LOIS JAMES Dr. Lois James is a Professor and the PhD Program Director in the Washington State University College of Nursing, and Director of WSU's Sleep and Performance Research Center. Her research examines how sleep loss, fatigue, stress, and bias affect performance and safety among shift workers, including police officers, firefighters, health care personnel, and military personnel. She specializes in developing and evaluating fatigue risk management, sleep education, and anti-bias training programs, and is the founding Director of Counter Bias Training Simulation (CBTsim). Internationally recognized in her field, she also consults directly with agencies on building schedules that work for their officers and their communities. ABOUT THE JUST BREATHE PODCAST Just Breathe with Dr. Tracie L. Keesee is a leadership platform for first responders and public safety professionals. Each episode explores how leadership, judgment, accountability, and wellness are shaped by the internal state of the leader making the decision — on the street, in the command staff meeting, and at home. New episodes drop every other week. Control the breath. Control the moment.

2. 

   1 Oct 2026

   The Lives We Don’t Talk About: Hope, Healing, and Recovery

   Dr. Tracie L. Keesee interviews Dr. Dorothy Novitskie about reframing recovery and building supportive cultures for first responders.

3. 

   17 Sept 2026

   The Lives We Don’t Talk About: Understanding and Preventing First Responder Suicide Part 2

   Dr. Tracie L. Keesee interviews Dr. Jeff Thompson about using psychological autopsies to understand and prevent first responder suicide.

4. 

   3 Sept 2026

   The Lives We Don't Talk About: Understanding And Preventing First Responder Suicide

   Dr. Tracie L. Keesee interviews Dr. Jeff Thompson, a research scientist and former NYPD officer, about understanding and preventing first responder suicide by focusing on thriving, not just surviving.

5. 

   20 Aug 2026

   Men’s Health in Law Enforcement Chief Jack Cauley

   Dr. Tracie L. Keesee interviews Chief Jack Cawley about men's health challenges in law enforcement and fostering a culture of wellness from leadership.

6. 

   6 Aug 2026

   Beyond Resilience: Mindfulness Coaching for Public Safety with Suzanna Hasnay

   Dr. Tracie L. Keesee interviews retired FBI agent and mindfulness coach Susanna Harsnay to redefine resilience and explore mindfulness practices for public safety professionals.

7. 

   23 Jul 2026

   What the Research Tells Us With Dr. Jessenia Ogunade

   Dr. Tracie L. Keesee interviews Dr. Yesenia Ogunande, a psychologist and retired NYPD officer, exploring research-backed first responder wellness strategies and effective self-regulation tools.

8. 

   9 Jul 2026

   Stronger Together

   Dr. Tracie L. Keesee interviews Dr. Ellen Kirschman, a retired psychologist, about how first responder families navigate the profound impact of their loved ones' demanding careers.

9. 

   26 Jun 2026

   The Weight We Carry

   Dr. Tracie L. Keesee interviews Ted Stern and Sergeant Aaron Lohman about the physical and mental weight first responders carry, revealing how fitness transforms stress management and resilience.

10. 

    11 Jun 2026

    Culture, Courage and Change

    Dr. Tracie L. Keesee interviews Dr. Kyle Dobson, Assistant Professor at the University of Virginia, exploring how courage and trust build resilient public safety organizations and communities.

11. 

    29 May 2026

    Where Faith Meets Stillness

    Dr. Tracie L. Keesee interviews Dr. Niles R. Wilson about how spirituality guides leadership and self-regulation for first responders under pressure.

12. 

    13 May 2026

    A Journey Back To Self

    Most people don't realize they've lost themselves until something feels off. Maybe it's burnout. Maybe it's success that doesn't feel fulfilling. Maybe it's a quiet sense that something along the way just stopped meaning anything — and that you stopped listening to yourself. Dr. Tracie L. Keesee sits down with two powerhouse voices — Dr. Keyshawn Hickman and Kevin MacDonald — for an honest, unfiltered conversation about identity, loss, rock bottom, and what it actually takes to find your way back to yourself after a career in law enforcement. WHAT WE COVER Why the journey back to yourself isn't poetic — it's an archaeological dig through everything you buried How compartmentalization saves you on the job and quietly destroys you at home Why first responders put their identity into things with an expiration date — and what that costs them at retirement The silence avoidance that keeps so many officers from ever sitting with themselves What rock bottom actually looks like — and why it's where the strongest foundations are built Why "fine," "good," and "okay" are lies — and what it means to really ask someone how they're doing How to help your family understand what you've been carrying — and why showing them matters more than telling them Grace — what it actually means and why it changes everything The power of breath and why most people are breathing wrong How a single breathing session changed everything for Dr. Hickman — twice What it means to finally take off the body armor you didn't even know you were wearing ABOUT DR. KEYSHAWN HICKMAN Dr. Keyshawn Hickman spent 21 years with the NYPD, rising from patrol officer to lieutenant and commanding the Information Technology Bureau investigation team. He now serves as Program Director of the Law Enforcement Executive Leadership graduate program at Seton Hall University, where he shapes the next generation of public safety leaders. He is a U.S. Department of State Fulbright Specialist and nationally recognized educator and cybercrime analyst. ABOUT KEVIN MacDONALD Kevin MacDonald is a retired New Jersey police officer, bestselling author, and host of The Suffering Podcast. A nationally recognized voice in trauma, recovery, and mental health, Kevin rebuilt his life after surviving his own post-traumatic stress and multiple suicide attempts following an on-duty shooting incident in 2014. His mission is to destigmatize mental health in law enforcement and empower survivors to find their way through. RESOURCES MENTIONED Man, You're Crazy by Kevin MacDonald The Suffering Podcast ABOUT THE JUST BREATHE PODCAST Just Breathe with Dr. Tracie L. Keesee is a leadership platform for first responders and public safety professionals. Each episode explores how leadership, judgment, accountability, and wellness are shaped by the internal state of the leader making the decision — on the street, in the command staff meeting, and at home. New episodes drop every other week. Control the breath. Control the moment.

13. 

    30 Apr 2026

    The Role of Organizations in Building Self-Regulation

    Is self-regulation just a personal skill — or is it something organizations are responsible for shaping, teaching, and sustaining? In high-pressure environments, the ability to pause, regulate, and respond instead of react isn't just helpful. It's essential. And yet most organizations expect people to perform under pressure without ever teaching them how. Dr. Tracie L. Keesee sits down with Dr. Gregory Mack — retired NYPD Detective Specialist, licensed psychologist, and one of the rare professionals who has lived on both sides of that equation — for a frank, evidence-based conversation about what self-regulation actually looks like in practice, who is responsible for it, and what it costs when no one takes ownership. WHAT WE COVER What self-regulation actually means as an operational competency — not just a buzzword How stress shows up in leadership, decision-making, and team dynamics when regulation breaks down Why self-regulation is not just a personal responsibility — and what organizations get wrong by treating it that way The unintentional ways organizations dysregulate the very people they depend on What it actually looks like when an organization gets it right — and why it's rarer than it should be The danger of leaders who model "I got screwed, so you will too" — and what that costs the next generation How to train officers to regulate in the moment, not just in theory The "tag team" approach to partner self-awareness and de-escalation on scene A deep dive into Enhanced Trauma-Informed Policing (ETIP) — the framework Dr. Mack co-authored with Dr. Monica Booker that finally turns the lens inward Why so many officers say they have an anger problem — and what's actually going on One thing every organization and every individual can start doing today ABOUT DR. GREGORY MACK Dr. Gregory Mack began his law enforcement career 39 years ago with the New York City Police Department, retiring at the rank of Detective Specialist while simultaneously serving as a police psychologist. He received multiple accommodations including a unit citation for his response to the September 11th terrorist attacks. He currently serves as Administrative Psychologist and Deputy Director in the NYPD's Medical Division, is an adjunct professor in the Criminal Justice and Security program at Pace University, and is the founding member of the Institute for Trauma-Informed Public Safety and Education, Inc. A New York State licensed psychologist, Dr. Mack maintains a thriving clinical and forensic consultancy practice in Westchester County. RESOURCES MENTIONED Enhanced Trauma-Informed Policing (ETIP) — co-authored by Dr. Gregory Mack and Dr. Monica Booker https://pubmed.ncbi.nlm.nih.gov/41355078/ ABOUT THE JUST BREATHE PODCAST Just Breathe with Dr. Tracie L. Keesee is a leadership platform for first responders and public safety professionals. Each episode explores how leadership, judgment, accountability, and wellness are shaped by the internal state of the leader making the decision — on the street, in the command staff meeting, and at home. New episodes drop every other week. Control the breath. Control the moment.

14. 

    16 Apr 2026

    Are The Kids Okay? With Kevin Donaldson

    Welcome to Just Breathe with Dr. Tracie L. Keesee — a leadership podcast built for first responders and public safety professionals who make high-stakes decisions under pressure, and carry the weight of those decisions long after the radio goes quiet. We're asking a question many of us think about but rarely say out loud — are the kids all right? For those in law enforcement, public safety, and the military, the honest answer is often no. Not just new recruits, but tenured officers and the next generation of public safety professionals stepping into organizations shaped by constant readiness, high expectations, and cumulative stress. In this episode, Dr. Tracie L. Keesee sits down with **Kevin MacDonald** — street cop, survivor, and co-author of *Man, You're Crazy* — for a raw, honest conversation about what the job does to people, what leaders can do differently, and why vulnerability may be the most powerful leadership tool we've been ignoring. WHAT WE COVER: - How leadership behavior, policy, training, and unspoken cultural norms shape officer well-being long before burnout, discipline, or attrition show up - The generational curses in policing — and why today's officers are still paying for decisions made 30 and 40 years ago - Why cops are trained to shut down emotions to function on the job — and what that costs them at home - The difference between impressing people with your victories and actually connecting through vulnerability - Why police suicide among retirees is at record rates — and the simple mantra that can save a life - What forward-thinking leaders are doing differently to strengthen the mind the same way we strengthen the body - The honest truth about why the kids aren't all right — and what it takes to change that ABOUT KEVIN MacDONALD Kevin MacDonald is a retired law enforcement officer, speaker, and co-author of Man, You're Crazy — a book that draws on his lived experience to challenge organizations to confront stigma, rethink what strength really means, and take responsibility for how the job shapes the people doing it. With 13 years of sobriety and a career defined by hard-won vulnerability, Kevin travels the country as a conversation starter for law enforcement organizations ready to do things differently. ABOUT THE JUST BREATHE PODCAST Just Breathe with Dr. Tracie L. Keesee is a leadership platform for first responders and public safety professionals. Each episode explores how leadership, judgment, accountability, and wellness are shaped by the internal state of the leader making the decision — on the street, in the command staff meeting, and at home. New episodes drop every other week. Control the breath. Control the moment

15. 

    2 Apr 2026

    Command Presence is Nervous System Skill Chief Jack & Dr Ellen

    Welcome to Just Breathe with Dr. Tracie L. Keesee — a leadership podcast built for first responders and public safety professionals who make high-stakes decisions under pressure, and carry the weight of those decisions long after the radio goes quiet. We're starting where it all begins — with the nervous system. When stress is chronic and recovery never comes, something shifts. Judgment narrows. Emotional regulation erodes. And the leaders we need most begin to disappear — into their offices, into their rank, or into patterns they inherited from generations before them. For this episode, Dr. Tracie L. Keesee sits down with clinical psychologist Dr. Ellen Kirschman — who has spent over four decades working directly with first responders across every career stage — and Chief Jack Cawley of Castle Rock, Colorado — a veteran police chief who has navigated the realities of command under pressure while building a department culture rooted in emotional intelligence and people-centered leadership. WHAT WE COVER Why command presence is a nervous system skill — not a rank or a title What chronic stress without recovery actually does to a leader's decision-making and emotional regulation How dysregulation shows up operationally — in discipline, culture, and the people you're supposed to be leading Why capable leaders lose the ability to self-regulate — and what happens when they can't How to hold people accountable with compassion instead of fear, threat, or rank The generational leadership cycle in policing — and what it takes to break it Why the academy and field training programs are where culture and self-image are first formed The honest truth about why self-regulation still isn't treated with the same urgency as firearms and defensive tactics ABOUT DR. ELLEN KIRSCHMAN Dr. Ellen Kirschman is a clinical psychologist who has spent over four decades working directly with first responders, helping them understand how cumulative stress, trauma, and survival wiring shape decision-making, identity, and career longevity. She is the author of I Love a Cop and Counseling Cops: What Clinicians Need to Know — foundational works that have helped normalize conversations about stress, family impact, and the sustainability of a career in public safety. ABOUT CHIEF JACK CAWLEY Chief Jack Cawley is a veteran police chief serving Castle Rock, Colorado. A leader who has navigated the realities of command under sustained pressure, Chief Cawley has built his department's culture around emotional intelligence, people-centered accountability, and intentional leadership development. In 2018, he was presented with the Igniter of the Year Award by New York Times bestselling author and leadership thinker Simon Sinek. ABOUT THE JUST BREATHE PODCAST Just Breathe with Dr. Tracie L. Keesee is a leadership platform for first responders and public safety professionals. Each episode explores how leadership, judgment, accountability, and wellness are shaped by the internal state of the leader making the decision — on the street, in the command staff meeting, and at home. New episodes drop every other week. Notice the state you're leading from

16. 

    18 Mar 2026

    Decision Making Under Stress: What the Body Knows With Doctor Miller

    Welcome to the very first episode of Just Breathe with Dr. L Kesse — a leadership podcast built for first responders and public safety professionals who make high-stakes decisions under pressure, and carry the weight of those decisions long after the call ends. We're starting where it all begins — with the body. When stress hits, your body moves first. Heart rate spikes. Breath shortens. Vision narrows. And by the time conscious thought catches up — the moment has already passed. For our debut episode, Dr. Tracie L. Keesee sits down with psychologist and stress physiology expert Dr. Laurence Miller to unpack what's actually happening inside a first responder's body during high-stakes decisions — and what leaders, supervisors, and officers can do about it. WHAT WE COVER Why breath is a tactical tool — not meditation The science behind why officers mis-perceive what they see and hear under stress How to run after-action reviews that account for stress physiology What good leadership actually looks like when pressure is coming from every direction Why de-escalation is a performance skill — not a substitute for force The honest truth about resiliency and what newer officers are pushing back on ABOUT DR. LAURENCE MILLER Dr. LAURENCE Miller is a psychologist who has spent decades working with law enforcement, first responders, and military personnel operating in high-pressure environments. He specializes in stress physiology, performance under pressure, and psychological resilience in real-world operations — bridging science and the street for agencies nationwide. ABOUT The Just Breathe Podcast Just Breathe with Dr. L Kesse is a leadership podcast for first responders and public safety professionals. Hosted by Dr. Tracie L. Keesee, each episode explores how leadership, judgment, accountability, and wellness are shaped by the internal state of the leader making the decision. New episodes drop every other Week. Control the breath. Control the moment. #FirstResponders #Leadership #StressManagement #LawEnforcement #JustBreathe #DecisionMaking #PublicSafety #Podcast #Resilience #DrTracieKeesee #NewPodcast #Episode1

Who has been a guest on Just Breathe

Names identified in recent episode analyses. Showing up to five guests.

• Dr Dorothy Novitskie
• Dr Jeff Thompson
• Jack Cawley
• Susanna Harsnay
• Dr Yesenia Ogunande

Reach and audience

Public platform figures. Ratings count people who left a rating, not total listeners.

Apple Podcasts (US)

5.0 / 5

2 ratings

Spotify

5.0 / 5

1 ratings