Tools and Resources


The resilience diagnostic and developmental framework

Our spiral seeks to describe the richness of states and stages we experience throughout our lives. It offers a map to understand and master ourselves first.  Second, it helps us understand and influence others.

The lower half describes the progressive failure of resilience. This is what the philosophers call suffering, or dukkha. As you slide down the spiral, you lose altitude. Mind, then emotion, and then body fail progressively. To be on the lower rungs is a sorry situation. Seeing this will encourage you upwards.


 Master the Day

Create an Integral Daily Plan


Download the PDF Guide


Calm mind, body and spirit

Resilience Spiral

The Diagnostic & Developmental Model

Lasting Change

How to create a good and productive life


Cultivate flow and Eudaimonia


Tactical calm exercise

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 Any time you feel stressed, overloaded, disengaged or withdrawn use effective breathing to regain coherence and boost your resilience.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.

How do we measure resilience?

The resilience, wellbeing and mental health assessment tool

The Resilience Diagnostic provides a detailed insight into the wellbeing, resilience and effectiveness of your people.  Reporting on 60 factors, participants receive individualised recommendations and a comprehensive self-development toolkit to assist them build and develop bounce, improve lifestyle and resilience.

Our secure, online Resilience Diagnostic is based on 60 questions from the range of factors that determine resilience. It takes 10 minutes to complete and the personal Interactive Report is available immediately. With regular psychometrics and datamining, you can be sure that it works.