The Being BRAVE Resources

Welcome my BRAVE friend and I hope you found our time together of benefit, here are the additional resources I promised you.

By the way, if you’d like me to run the session with your board of directors or staff then email me at [email protected] or give me a call on 01274 685152.

Use the same contact details if you have any issues downloading the following resources or if you have any questions about the session.

Downloadable Problem Solver to Solution Finder Worksheet, open in Acrobat Reader and download.

2 Minute Reboot – 4 Breath Cycles

To play the recording, click on play

To download the recording, left click on the following link 2 MinuteReboot – 4 Breath Cycles and right click on ‘download file’.

2 Minute Reboot – 6 Breath Cycles

To play the recording, click on play

To download the recording, left click on the following link 2 Minute Reboot – 6 Breath Cycles and right click on ‘download file’.

2 Minute Reboot – 8 Breath Cycles

To play the recording, click on play

To download the recording, left click on the following link 2 Minute Reboot – 8 Breath Cycles and right click on ‘download file’.

To use the above relaxation technique all you have to remember is the ratio 4 – 7 – 8.

1)  Sit comfortably with your back straight, or if you wish you can lie down; if you must, lean on a wall but find somewhere relatively quiet and out of the way.

2)  Focus on ‘just one thing’.  If you decide to close your eyes focus on your breathing.  If you decide to leave your eyes open focus on a point on the wall, above eye level directly in front of you.

3)  Exhale completely through your mouth.  Inhale ‘quietly’ through your nose to the count of 4.

4)  Hold your breath for the count of 7.

5)  Exhale ‘forcefully’ through your mouth to a count of 8.

6)  Repeat steps 2 through to 4 three more times for a total of four breath cycles.

Don’t be surprised if at first you feel a little light headed, it’s only the oxygen re-energising you.  Also, as you become comfortable with the technique you can increase the breath cycles to 8 but no more.

This is about clearing our heads so we can think clearly.  Essentially we’re creating the relaxation response.

The technique was created by Dr Andrew Weil, a Harvard trained medical doctor.

Find times during your day when you can tag this exercise on the at the end of doing something.

For example, the you go to the loo when you finish, before you wash your hands and go back to your day, do this exercise.

If you’re making yourself a hot beverage do the exercise while the water’s boiling.

When you leave work and you get in the car to drive home, before you start your journey do the exercise.

There are many more times in your working day when you can do the breathing exercise to help you relax a little.