• Learning are broken into modules, for you to absorb, it it best to master one module before moving to the next.
• Use comments to ask questions and provide feedback, I will answer them by posting additional information or video lessons

Do:

• Practice one thing at a time, master it, then progress
• Put aside your judgement, just for a moment, let the experience teach you
• Book 20 min/day for the next 14 days to fully experience this course - once you master these, you only need 5-10 min/day to maintain the benefits.

Don't Do:

• Try to learn this while multi-tasking
• Combine these techniques with other practices, let go of your current knowledge to fully experience
• When you are under extreme pressure or distractions, stop, deal with your pressure then come back to the course.

Brief recap of why you would want to train your breath.

I recommend you check-in with your doctor before starting any new exercise program. Also be extra careful if you have suffered severe trauma or abuse before, look after yourself. Stop when you don't feel safe.

Discover the foundation breathing capacity development approach to help you maximise your breath:

• Learn to deepen your breath by not breathing
• Learn how to expand your breath capacity for maximum oxygen intake

Did you know that traditional belly breathing is a constricted version of what's possible? That traditional belly breathing is limited by the fact that it only focused on front expansion. 

When you learn to go beyond belly breathing to making your maximum breath available to you, it becomes a distinct advantage because you can access more oxygen and exhale more stale air than ordinary belly breathers.

In this video, Steven will show you how you can go beyond belly breath and take full advantage of your potential for greater energy, focus, and mind mastery.

The key to consciously manipulate your breath in all situations requires you to learn how to breathe in all kinds of physical situations. In business situations, specifically breathing while standing, and walking is more tricky compared to sitting and laying down. We will discover tips and techniques for breathing consciously in typical business situations.

Explanation of the origins of executive warrior breathwork and it's benefits.

You will discover:

• What is breathwork? Where did these exercises come from?
• It's ancient origins and what makes it unique?
• Benefits you can expect when practising the breathwork just as is, without applying it in business settings.

8 Exec Warrior Breaths in complete sequence, from the first Sky Breath to the eighth Vitality Breath.

Why is it so important to master your breath before you apply it to deal with sticky business situations, perform strategic thinking, and conduct difficult conversations?

Combine Tactical Breath with Exec Warrior Starting Pose:

• 5 seconds In
• 5 second Hold
• 5 second Out
• 5 second Hold

If can't do starting pose, do the breath.

Try performing the breath in awkward or strengeous situations to train your ability to apply the breath in the moment, under pressure.

Why you procrastinate? 

How you use 3 breaths to stop procrastination?

1st Breath - Notice

2nd Breath - Relax

3rd Breath - What is most important now? Wait for your answer, then make a conscious decision whether to pursue it or not.

Tips:

• Apply this before meetings to identify key agenda
• Use this before strategic planning to think more strategically instead of reactively
• Practice this daily so make this applicable in the moment

Breathing in a way that allow you to be more you, to make more conscious, instead of reactive decisions.

Breaking breath - Like applying brakes gently on a car:

1. Hands on tummy, or chair, or any anchor that feels stable
2. Slowing breath fast in, slowly out
3. Count down from 10 to 0, at zero, let go, smile, soften, sink, slide, release

Discover factors that influence your energy level

Perform seated Sky Breath, stand if you can. 

If got time, to Breath 8 - Vitality Breath immediately after.

Learn to handle rejection, aggressive people, pushy people.

1. Pick an innocent neutral object that is easy to visualise. e.g. rose, puppies, leaves
2. With eyes open, deep breath in, count down from 5 to zero, visualise your object over your trigger person's face
3. Response in a way that looks after your HIGHEST interest

Sharing emotional past events with your audience can build a strong connection and rapport, but emotional past events can be difficult to share without breaking down and bursting into tears. Losing control of your emotions during a speech will stop you from being able to deliver your key message, and your audience becomes more worried about you than learning from you.

Here is what you can do:

• Take one BIG deep breath
• Hold it in for 2 seconds
• Release it and verbalise how you feel
• Repeat if required

Your will find doing the above techniques will help you regain some control of your emotion so you can continue to tell your powerful story

When you need to have a difficult conversation, perform the following in preparation:

• 2 min: Place your hand on heart, matched with heart-based breathing
• 1 min: Offering kindness and compassion to self, offering kindness to the other, noticing body softening
• 2-30 min Reflection based Journalling SCARF considerations starting with self, then followed by the other person (Status, Certainty, Autonomy, Relatedness, Fairness)

Discover how strategic thinking requires a careful balance of stress and relaxation.

How to perform the breath?

• 10 Starting Pose Breath, slow inhale, even slower exhale
  • Inhale - focus on tummy
  • Exhale - losen body
• 1-5 min of Standing Post meditation, Just Breathing

Why this works:
Breath focus aided by matching movements have demonstrated to encourage gamma and alpha brain waves, both are highly useful when you need to shut down your reactiveness and looking long term with curiosity and innovation. Breathing alone can work, but when combined with movement, you make it easier for you to focus than without movement.

Discover you you can rejuvinate after sitting too long, working too long, standing too long.

How to perform this exercise?

Moving Breath followed by Owl Breath

Share your daily Warrior Breathwork practice with me as your accountability partner.

Use the following hash code when you share your 7 day challenge on LinkedIn or Facebook: #ExecWarriorBreath 

Using the Executive Warrior Breathwork for dynamic conditioning and physical resilience.

Benefit:

• Physical resilience to injury
• Enhance mental strength and resistance to setbacks
• Increased mastery of the breath because it is performed during a physical challenge
• Enhanced ability to focus, your body won't let you be distracted

You can increase the level of training difficulty by adjusting these levers:

• The height and width of your stance - lower and wider is harder
• Dynamic tension - the tightening of muscles as you move, the more you contract, the greater difficulty.
• Stretch - The level of stretch across your entire body and extremities
• Combining the above in layers, the more you incorporate, the greater the difficulty

The entire breathwork training sequence to build strong, powerful, and resiliant body and mind.