Performance coaching - PwC

Performance coaching

Performance coaching week 36-41.

We meet in the conference room Vivaldi (Stockholm) or via online meeting. Please email to  sara@balansinstitutet.se if you are prevented from attending on our agreed time.

 

Veckor

This week is about starting to schedule time for your recovery and learning to breathe – correctly.

We all breathe more than 23,000 times a day but the majority of us aren’t harnessing the powerful benefits of controlled breathwork. Taking the time to breathe deeply and regularly, assists in calming the brain, regulating blood pressure, supporting the immune system and boosting energy metabolism. This is due to the maximum amount of oxygen entering the body when breathing deeply, which creates an oxygen-rich environment for cells to thrive.

This simple and impactful practice can be done anytime, anywhere with nothing required making it an accessible habit that everybody can incorporate into their daily routines.

Diaphragmatic breathing is a breathing exercise that helps strengthen your diaphragm, an important muscle that enables you to breathe correctly. Diaphragmatic breathing has many benefits that affect your entire body. It’s the basis for almost all meditation or relaxation techniques, which can lower your stress levels, reduce your blood pressure, and regulate other critical bodily processes.

Week 1

This week is about listening at your body signals on a deeper level and start trusting this reliable intelligence domain.

Developing greater awareness of bodily sensations can help you feel more connected to your physical self and get quite on the monkey mind.

Researchers have found evidence to suggest meditation can promote physical and emotional wellness in multiple ways, such as:improved sleep, anxiety and stress relief, greater self awareness.

Week 2

Start noticing how you feel and what happens with you energy level when you criticise yourself, others and life circumstances.  Your nervous system doesn’t distinguish between high work pressure and stinging self-criticism/judgment- both expose you to stress/worry.

The simple yoga sequence this week gives you relaxation in back, neck and jaws. The exercises has been tested in Swedish studies since 1998 and a part of the rehabilitation program within the medical health system.

Week 3

This week is about training your concentration and excluding distractions.

Week 4

By devoting time to inner reflection and introspection, you create integration into your brain. There are research results that show that concentration on your inner world causes important integrative, prefrontal threads to grow. This exercise gives you a simple, effective tool to sort your inner impressions in a short time and see the connection between your thoughts, emotional experiences and physical sensations.

Week 5

Week 6
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Bonusövningar
  • En musikslinga du kan använda som bakgrundsmusik då du utövar 5 minuter koncentrationsträning

Introduktionvideos

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Håll ditt fokus på veckans övning (ljudfilerna ovan) och integrera dem i din vardag genom att schemalägga dessa som en mikropaus.

Faktablad

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