corporate health & performance prograM
Week 3
resilience part 1
In this week’s lesson you will put your new knowledge and breathing practices to work as you explore what “resilience” really means to you! I encourage you to continue to challenge your understanding of stress management, mindset, and resilience and continue to connect the dots between your breath, body, and mind.
In these last two weeks, I leave you with this question to reflect on:
“What is truly 100% within your control in any given moment?”
1
exposure training
Intro exposure training…
2
breath, mind, heart & resilience
How is it all connected? The benefit of science and research is that we’re able to create a framework around an idea like resilience and ask all the questions we can think of. However, developing a framework is simply the beginning. This ultimately allows us to better understand why resilience is something we should care about and how we can improve it.
So far, you’ve learned some of the science, you’ve completed questionnaires and assessments to get your wheels turning, and you’ve put in the physical work as you explored your breathing and senses. Now, you’re going to dive a little deeper into how your breath, mind, heart rate and resilience are ALL connected and explore a NEW practice called Resonance Breathing or Coherence Breathing.
“resonance breathing aligns our breath with our heart rate - inhale and your heart rate increases, exhale and your heart rate decreases. greater control of this rhythm may lead to greater resilience.”
— Coach Jared Callahan
3
resilience & uncertainty
We have all experienced uncertainty at some point in our lives as we worried about future events where the exact outcome was unknown leading to feelings of anxiety and, likely, causing physical changes in our breathing, heart rate, and behaviors. Uncertainty is a normal part of life. However, anxiety does not need to be.
Please answer the questions below. Use the scale to describe to what extent each item is characteristic of you:
resilience training
Follow the instructions below and record your results!
Complete each exercise x 1:00-minute: (1) Seated resonance breathing. (2) Resonance breathing with movement. (3) Add metronome @ 6bpm. (4) Add quiet stable sound. (5) Add loud & random sounds. Rest in between each exercise x 1:00-minute returning to either seated or standing resonance breathing — whichever you feel is best.