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Personal Resilience

Master stress

Tactical calm exercise for stress management

Learning how to breathe properly will enable you to secure moments of calm and clarity throughout your life. These exercises are not only for elite athletes and soldiers, who need to perform under immense pressure. Any time you feel stressed, overloaded, disengaged or withdrawn use effective breathing to regain coherence and boost your resilience.

  1. Keep your spine light and long.
  2. Let your shoulders roll backward and down.
  3. Breathe through your nose.
  4. Relax your chest and let your sternum sink downward.
  5. Exhale for 6 seconds.
  6. Inhale slowly and evenly, aiming for about 4 seconds.
  7. Keep your chest, neck and face relaxed
  8. Allow your belly and side ribs to expand and contract
  9. Notice your pulse, muscle tone, and skin.

You are welcome to adjust the breathing rhythm. 5 seconds exhalation, a 2 second pause, then 3 seconds inhalation is also effective.

Insights

  • Join us at the Global Resilience Summit
  • Resilience under the Threat of War
  • How to secure your end of year break in 2021
  • Leadership Now
  • Rhythm: how to dance through Life
  • How to increase your experience of peace, love and joy
  • Webinar: Bounce When Shift Happens
  • Mindfulness Dismissed
  • Introducing Resilience Institute Global
  • Suffer, Bounce or Grow?

Book Reviews

  • Safetyism, Snowballs and Fragile Youth
  • Empathy: have we taken it too far?
  • Resilience Reading
  • Deadly Wandering: texting risk
  • The Real Meal Revolution
  • The Rise of Superman
  • Search Inside Yourself
  • Bold
  • Altruism
  • Inside Out

Infographics

  • Sleep better: Do better
  • A Resilient 2020
  • Infographic: 10 Ways to Supercharge Workplace Resilience
  • Infographic: The Benefits of Resilience Training
  • Infographic: How to Master Your Day like a Resilient Professional

Interviews

  • Perspectives on Mental Well-being
  • Perspectives on Empathy


Ready to build resilience?

We are here to support you. Contact us to start the conversation.

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