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Focus, Perform, Relax
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Module 9
An Evidence-Based Toolkit for Relaxation
Neural Effects of Meditation: Focused vs. Open Monitoring
Distinguish between the neural effects of focused-attention versus open-monitoring meditation to better target your practice.
Breathwork for Autonomic Regulation
Match specific breathwork protocols (e.g., cyclic sighing, box breathing) to desired autonomic outcomes.
3
Yoga Nidra: Deeper Rest Explained
Perform yoga nidra and explain its unique benefits for deep rest compared to seated meditation.
4
Enhancing Walks with Green & Blue Spaces
Apply principles from nature exposure research (green/blue spaces) to enhance the restorative quality of your daily walks.
Writing Through Stress: Emotional Processing & Regulation
Use expressive writing as a tool to process and regulate emotions from stressful experiences.
6
Thermal Stress for Recovery: Physiology & Best Practices
Describe the physiological effects and best practices for using thermal stress (sauna, cold exposure) for recovery.
7
Crafting Your Personalized Relaxation Menu
Design a personalized 'relaxation menu' that maps specific techniques to different contexts (e.g., post-work, pre-sleep).
Previous module
The Science of Stress and Recovery
Next module
Designing Your Personal Performance System