corporate health & performance prograM
Week 4
resilience part 2
In this week’s lesson you will continue to challenge your new knowledge and resilience skills by exploring deeper into your personal journey! I encourage you to continue to be curious, challenge you existing beliefs, and be open during this journey of stress management, mindset, and resilience training.
Just as strength, flexibility, and cardio training improve specific health metrics, the resilience training you’ve been practicing is improving “mind-body” health metrics. In this lesson, I’ll introduce you to those specific health measures and how you can continue to progress well beyond this program!
1
brain training
Over the last 4-weeks you’ve been introduced to the 5 electrical waves produced by your brain: Gamma, Beta, Alpha, Theta, and Delta.
In this program, I shed light on the predominance of Beta Waves during focused tasks and alert high stressed states aka most of our default state.
The primary goal of this program was to educate and guide you towards shifting from alert high stressed Beta Waves to relaxed low stressed Alpha Waves.
2
breath training
“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
heart training
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.