Tools and Resources

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 Any time you feel stressed, overloaded, disengaged or withdrawn use effective breathing to regain coherence and boost your resilience.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

Resilience essentials

 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

How to build resilience

  • Diagnose

    Assess your current resilience level

  • Learn

    Understand Bounce, Courage, Connection, Creativity

  • Apply

    Craft a masterful lifestyle, use the skills

  • Review

    Get feedback, plan and improve