Breathing techniques to combat stress

Training Theme

This 15-minute hands-on training offers three effective breathing techniques for managing stress on a daily basis: panic breathing, 3-2-5-2 breathing and 3-stage breathing. Through theoretical explanations of how the diaphragm works and the impact of breathing on our brain, followed by guided practical exercises, participants learn how to use breathing as a powerful stress management tool. The training emphasizes the importance of micro-pauses in breathing and offers concrete applications for various stressful situations: important appointments, tension at work, sleep difficulties or anxiety.

Training Objectives

In this online course, you will learn how to:

• Use breathing as a powerful and simple tool to manage stress and promote relaxation.
• Observe deep, calm breathing to fully return to the present moment.
• Practice breathing micro-breaks to soothe the parasympathetic nervous system.
• Test 3 powerful anti-stress breathings with us: anti-panic breathing, 3252 breathing, and 3-level breathing.

Target Audience 

Anyone wishing to improve their quality of life and relationships

Means and Methods 

• E-learning Modules: Consisting of text, videos, interactive content, and quizzes designed to help you achieve the defined learning outcomes.
• Additional resources: Downloadable documents such as the coaching memo sheet (PDF).and TED or Youtube video(s)

Training Content 

This module contains 4 parts:

DISCOVER

• Identify your personal challenges and motivations for change.

SHAKING UP

• Interactive map ""Breathe to think better""
• TRUE/FALSE: Knowledge of breathing and oxygenation of the brain

LEARN

• Expert video: Anti-stress breathing, 7'16
  • Presentation of the fundamentals of abdominal breathing and practice of two anti-stress techniques: calming anti-panic breathing and energizing 3-stage breathing
• Stress management through breathing quiz

ANCHOR

• The three anti-stress breathing techniques:
  • Abdominal breathing
  • The 3-2-5-2 Breath
  • 3-stage breathing
• Use concrete examples to define your own commitment to change.

ADDITIONAL RESOURCES

• Downloadable documents:
  • Coaching memo sheet (PDF)
• Bonus: TED or Youtube video(s)