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Week # LESSONs
Discipline of desire
In this week’s lesson, continue your focus on Stress Performance and Resonance Boxing | Body, Breath & Mind Training as you learn to integrate your meditation and breathing skills into a more physical practice. In addition, begin Week 2 of A Handbook for New Stoics with focus on the Discipline of Desire and Aversion.
“Remove aversion, then, from all things that are not in our control, and transfer it to things contrary to the nature of what is in our control.”
— epictetus Stoic philosopher 30-130 AD
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resonance boxing
2
project acheron
Resilience Training | An environmental based training program designed to transform elite athletes.
3
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 1:00-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.
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round 1
round 2
round 3
round 4
Exhale assessment
CO2 / Stress Tolerance Assessment