resilience training wk3

Follow the instructions below and record your results!

OVERVIEW | Adding breath work! In this week’s resilience training intervals you will first find your Max Breath Hold, then add breath holding to your exposure interval.

MAX BREATH HOLD ASSESSMENT | Set a timer for 3-5 minutes and breathe normal. Then, take a max breath hold and time how long you can hold your breath until you feel the first urge to breathe. Use this time as a guide for your exposure intervals below:

INTERVALS | Complete each Exposure x 1:30-minute followed by Rest x 1:00-minute. For your Rest period, return to a comfortable position, use your body scan, and find a breathing tempo that feels best. Exposure periods will be the following: (1) Tempo Breathing 1:1 @ 6 breaths per minute guided. (2) Breath Hold with distracting sound. (3) Breath Hold with quiet stable sound. (4) Tempo Breathing 1:1 @ 6 breaths per minute guided.

NOTES | When performing your breath hold, use your Max Breath Hold Assessment time as a soft guide. If you cannot hold your breath for the entire minute, simply exhale and return to a breath hold as soon as you’re able until the end of 1:00-minute. Pay attention to the thoughts and sensations that arise both during the different intervals and your recovery.