Advanced Leadership Training
Tool Instructions Resource
Combat Breathing
Invoke the relaxation response by taking 5 breaths as follows:
Invoke the relaxation response by taking 5 breaths as follows:
- Inhale through your nose, deeply, expanding your stomach for a slow count of four – one, two, three, four.
- Hold that breath in for a count of four – one, two, three, four.
- Slowly exhale through your mouth, completely, contracting your stomach for a count of four – one, two, three, four.
- Hold the empty breath for a count of four – one, two, three, four.
Instant Stress Release
Diminish stress response via bioenergetic pathway as follows:
- Assess stress level on scale of 1-10
- Tap on "karate point" on side of hand, saying: “Even though I’m SO stressed out about [specific situation], I totally accept where I am.” x 3
- Big breath in/out
- Reassess stress level
- Repeat as necessary
