Comment vous sentirez-vous après 3 minutes d’étirements au démarrage de votre journée ?

Comment vous sentirez-vous après 3 minutes d’étirements au démarrage de votre journée ?

En étirant les muscles principaux (dos, bras, cou, jambes), vous vous connectez à votre dimension physique et vous vous sentez plein d’énergie. Les étirements activent la circulation et renforcent la mobilité.

Voici donc une pratique de résilience que nous vous invitons à cultiver cette semaine :
Je prends 3 minutes chaque matin pour faire quelques étirements.

Reframe Fatigue

Reframe Fatigue

Originally published on and reproduced with permission.

Research Highlight: Fatigue is a key risk

Are you often exhausted when you get home after work?

If your answer is yes, you may need a reframe.

Research Highlight: of the most successful 10% of people, only 2% scored “I am exhausted when I get home/after work” with ‘very often’ or ‘nearly always’. In other words they experience little fatigue.

Question: What is your relationship with fatigue

Condition: Control, own and master your energy

Discipline: Actively and skilfully combat the experience of fatigue

Caution: Prioritise your sleep, recovery and relaxation

Life is VUCA (volatile, uncertain, complex and ambiguous). We are juggling far too much information and far too many tasks. Most of us do not rest, recover and sleep like professionals. The consequence that most clearly differentiates success and failure is fatigue.

54% of the least resilient people answer that they are exhausted when they get home “very often” or “nearly always”. Unfortunately they often tell others how tired they are.

Reframing Fatigue

Our super-skill series examined what the most successful people do. Reframing targets the top five habits that can undermine you. Fatigue is the first.

A CEO had been up all night organising a recognition of 2000 people’s excellent work. A colleague said: “you must be tired?” His answer: “I don’t do tired. It has been a great night.” Unsurprisingly, his resilience score was very high.

You may be thinking ‘what a jerk, he should be more honest.’ Our data shows that successful people do not indulge in the experience of fatigue. They find more skilful ways to reframe the situation. What if the response is: “Sure, it has been a long night but what fun. I will sleep well tonight.”

True fatigue is a very real and important signal that you need rest, recovery and sleep. Successful people know that life is demanding so they prioritise rejuvenation. There will be times when you have to work hard. When you tell others you are tired, can you really expect them to trust and respect you?

To reframe fatigue, think deeply on your relationship with fatigue. Do you experience it frequently? Do you advertise it to others? Do you take immediate action to remedy the signal?

Reframe skills for fatigue?

  1. Be alert for the fatigue signal. Check your body, emotions and thoughts. Assess it carefully and identify the level of risk. Act deliberately to remedy the situation.
  2. If you are truly exhausted, take time out for recovery and sleep. If your life and job are important to you this is your priority. Learn the lesson and establish excellent recovery disciplines. Few do this well.
  3. If you must work through fatigue here is a reframe:
    • Lengthen your posture and lift your chin
    • Breathe diaphragmatically and slow through the nose
    • Concentrate on the energy and life force in your being
    • Focus your mind and work in short, engaged bursts
  4. Never think or say: “I am tired/exhausted/fatigued/wiped out”

*Research from our sample of 21,000, click for full report.



Originally published on and reproduced with permission.

Research Highlight: Vitality is a super skill

The statement “I enjoy vibrant, good health and high energy” separates the most successful 10% from the rest.*

What is vitality?

Vitality is both an output and an input. Those who wait for vitality to come from doctors, public services and luck will suffer.  Those who fail to invest in the foundations or take the decision to be vital fall to fatigue, illness and suffering.

Only 9% of the least resilient people score vitality with ‘very often’ or ‘nearly always’.

Question: What does vitality look and feel like right now?

Condition: Be fit, sleep well, relax and eat well

Discipline: Open and lengthen your posture to let energy flow

Caution: Be sure to rest, sleep and recover enough to revitalise

What you can do right now?

  1. Resist fatigue and apathy. Commit to the pursuit of vitality
  2. Lengthen your posture and exhale fully – head back and chin up
  3. As you inhale imagine energy flowing up through your body in a spiral
  4. Let your eyes sparkle with the crinkle of a smile

In the background:

  • Secure your sleep
  • Build all-round fitness
  • Relax, breathe or meditate
  • Be playful and seek to extend your creativity

*Research from our sample of 21,000, click for full report.

The Benefits of Learning Resilience

The Benefits of Learning Resilience

By Originally published on and reproduced with permission.


A foundation of resilience provides us with the confidence to approach life creatively.

The resilient individual understands the benefits of relaxation and recovery, has constructed a masterful lifestyle that aligns with biological rhythms and knows how to focus attention.

The most resilient among us will experience Flow regularly – and understand how to cultivate the conditions for optimal performance.

Resilience is a learned ability and the skills can be acquired at any time in life. The key is deliberate practice combined with self-awareness. When we are aware of how we think, feel and act, we can adapt and flourish.


4 Benefits of Resilience Training

We define resilience as the learned ability to demonstrate Bounce, Courage, Connection and Creativity.

Let’s explore the four elements of resilience with this extract from Inside-Out: The Practice of Resilience.

1. Bounce

Life delivers serious adversities from time to time. These may be of our own making or a result of external forces. For 50 years we have recognised that some of us respond constructively to adversity, finding ways to bounce back and emerge stronger and more effective. Others react negatively, losing confidence and acting in ways that undermine their wellbeing, vitality and effectiveness.

Those who bounce back effectively focus on what they can achieve rather than blaming. They maintain and engage supportive networks, and display a bias to take action. When in trouble, they focus inward, connect and act. These characteristics can be learned and practised. In fact, adversity may be exactly what we need to realise these strengths and master the ability to bounce back.

Some recommend the administration of small, repeated challenges to train people and society to exercise their capacity for bounce and adaptation. This has been missing in modern parenting and education. We are ‘killing people with kindness’.

Adversity triggers adaptive responses. As comfort-seeking creatures, we are quick to remove the experience of adversity from our lives. Excess safety reduces exploration, medication counters natural healing, tolerance encourages destructive behaviour, and social welfare undermines individual resourcefulness. We are afraid to let people learn.

Depression is increasing despite gains in wellbeing, and it now competes with heart disease as the major disease of our time. Depression rates in children have increased tenfold over the past 40 years, and the age of a first episode has dropped from 29.5 to 14.5 years. With an enormous weaponry of modern medicine and psychiatry, we frequently turn to medication and therapy rather than teaching the skills of bounce.

Bounce is the base camp for a good life in a dynamic world.


2. Courage

The second element captures our orientation to change, including the daily challenges of life. Based on the work Learned Optimism by Martin Seligman, we learn helplessness or optimism from our interactions with circumstance. We always hold the option to engage constructively or to collapse, flee or fight. The difference is courage.

We have removed many of the daily challenges of survival. To thrive we must now go out and seek challenge with courage. We can do this through exercise, fasting, exploring, connecting and creating. Sometimes we resent novelty and resist change. We retreat into thoughts (ruminate) on how things were and should be, or worry about the future.

Resistance to change focuses our attention on external causes. This provokes anger, sadness (past) or fear (future). Change becomes a risk to be feared and fought. At other times we take an energised, optimistic and constructive stance to change and challenge. We focus on the goal and leverage resources to engage creatively. This leads to mastery and success, and stimulates an upward spiral of competence and confidence. Our attention is focused on our own actions.

While chasing change for its own sake has risks, someone who takes an engaged and optimistic stance to the turbulence of modern life will be more likely to succeed. Courage embraces the future with a curious mind, an open heart, and the will to take action. It is displayed by positive physical action towards meaningful goals.


3. Connection

Connection begins with a respectful engagement with our bodies, our emotions, our thoughts and our purpose. It extends to family, friends, community, workplace and beyond, to nature and our planet. Broken connections cause pain. Connection requires respect inside and out. It is a measure of maturity — an impulse to goodness. It measures how we have lived and defines how we will be remembered. It is an onerous responsibility and mistakes will be made.

Connection is a core ingredient that works synergistically with Creativity. Provided we work with self-awareness, respect, tolerance and compassion, the work of relieving suffering and ennobling others is deeply rewarding at all levels — body, heart, mind and spirit. Our wellbeing, emotional state, cognition and contentment improve when we help others.

Targeted helping (altruism), embedded in our evolution, reaches its finest expression when compassion is discovered and practised by an enlightened human being.


4. Creativity

The fourth element of resilience pushes beyond difficulty and tenacity. Bounce and courage provoke learning and growth. Creativity is expansive and ambitious. While our capacity to develop is immense, it is not for everyone.

Reaching our full potential requires deep self-awareness, skill mastery and perseverance. Often experiments will fail. Fearing failure, many settle for mediocrity. Evidence shows that those who discover and stretch their talents experience increased life satisfaction, joy, health and longevity.

Aligning our talents and skills with a meaningful challenge enriches life. As we live longer in an economically insecure world, it will be necessary to find the skills to work well beyond traditional retirement. Our planet’s resilience depends on the creative stewardship of humanity. The world changes, our abilities mature, and what really matters evolves.

It is important not to overstay a phase of life, a job or a role. As the challenge changes and our skills adapt, we can choose to rejuvenate and find another layer of possibility. The creative impulse to advance into novelty is the story of humanity.

Can we Prove the Benefits of Resilience Training?

Actually – yes. Our Global Resilience Diagnostic Report analysed the resilience ratio difference in over 26,000 individuals who received resilience training. The results were clear.

Resilience training has a particularly strong effect on:

  • Reducing depression
  • Improving physical wellbeing
  • Improving cognitive functioning
  • Reducing the effects of stress

Read what our partner Datamine had to say.

Explore the report in detail.

5 dietary principles for optimal performance

5 dietary principles for optimal performance

By Originally published on and reproduced with permission.

Declan Scott and Dr Sven Hansen sit down to discuss diet, nutrition, keto-adaptation, ethical eating and five key dietary guiding principles.

Join us now for this first edition of Resilient Conversations.

Dr Sven’s five dietary guiding principles for optimal performance


  1. Vegetables – eat 9 – 13 servings per day (each serving fits in the palm of your hand)
  2. Remove excess sugars – avoid bread, pasta, highly refined foods (high GI foods)
  3. Balance your meals – keep it simple with 1/3 quality protein, 1/3 carbohydrate from vegetables, 1/3 fat
  4. Learn to burn fat – become keto-adapted by reducing carbohydrate intake
  5. Enjoy it – make meals a joyful experience
“Take a deep breath” is bad advice !

“Take a deep breath” is bad advice !

Taking a deep breath will create arousal, anxiety, distress, and reduce CO2 even more. “Experts”, from physicians to coaches, default to this faulty recommendation.

The science of breathing demonstrates how this advice is scientifically and practically wrong. Rather, apply the correct practice to counter distress, calm, focus and connect to reality.

Basic science to understand:

1. Heart rate changes with breathing. Inhalation accelerates your heart. Exhalation – particularly when sustained longer than inhalation – slows your heart.

2. This is called sinus arrhythmia or heart rate variability. When it follows a sine curve it is a very reliable marker of good health and reduced risk (1).

3. Exaggerating inhalation engages chest muscles shortening and accelerating the breath. This causes CO2 to drop and is part of hyperventilation syndrome (2).

4. Hyperventilation happens when anxious and, if sustained, leads to low CO2 (carbon dioxide) and a range of symptoms including anxiety, pounding heart rate, chest pain, light-headedness. It is estimated to affect 10-30% of otherwise healthy people and can lead to hospitalisation.

5. Arousal, with increased heart rate is associated with the sympathetic nervous system (SNS) and calm, with lower heart rate is associated with the parasympathetic nervous system (PNS, mediated by the vagus nerve) and called vagal tone or vagal brake (3).

6. Neck and upper chest (secondary) muscles ventilate the upper lung. These are only required in extreme situations of physical effort

7. Diaphragm and intercostal (primary) muscles ventilate lower lung. These muscles facilitate heart rate variability, calm and good health.

When you take a deep breath …

You will activate your chest and neck muscles, trigger the sympathetic system, strain your neck muscles, accelerate your heart, and activate a state of increased arousal. The vagal brake is switched off and you can compromise both muscle and brain function as CO2 falls.

Advice to “breathe in through the nose” further strains secondary breathing muscles. Adding “out through the mouth” causes the loss of CO2 and a shorter exhalation. If you continue to take this advice you can drive your physiology into an acute or chronic case of hyperventilation.

There is no point in voluntarily taking a deep breath. Your neurophysiology takes care of it in the background. Remember the last time you dived under a big wave!

Tactical calm is exhalation…

The first step to calm and focus is to exhale voluntarily through the nose. As you lengthen the outbreath, the diaphragm relaxes, domes upward and the vagus (PNS) nerve activates. Heart rate slows, muscles relax, and blood returns to the prefrontal cortex and empathy circuits.

Whether on stage, in battle, on the court, needing to connect or be creative, experts in all fields have to master this simple technique. Below is a short demonstration of heart rate variability showing these effects.

untitledFigure 1. Heart rate changes through three conditions:

  1. Concern about conflict in a family (heart rate accelerates from 55-60 up to 70 bpm)
  2. Advised to take three deep breaths (irregular pulse, wild acceleration 50 to 70). It counters the natural calming that was taking place prior to advice.
  3. Slow exhalations creates high amplitude heart rate variability and calm

Let’s get practical…

Whenever you notice agitation, worry, fatigue and any distress symptom, simply exhale for 5 or 6 seconds with a pause at the end. Then breathe slowly into the lower ribs and abdomen through the nose for 3 or 4 seconds.

Repeat as needed.

Tactical (square) breathing

All special forces are now taught a variation of this which involves: 4 seconds exhale, 4 seconds hold, 4 seconds inhale and 4 seconds hold. This is used to get combat ready (condition yellow) and effective by being calm, focused an connected.

Nothing new here folks! The yogis have recommended this explicitly for over 2000 years. A simple audio for guided practice can be found here: Breathe out slowly!

(1) Matthew Mackinnon, Psychology Today.

(2) Dinah Bradley, Family Doctor.

(3) Sven Hansen, Breath, Revive, Connect: Insights.