Deep Breathing for Resilience and Stress Management

Learn to reverse chronic stress and improve resilience through structured breathing.

45-day money back guarantee

$49

N5 video lessons 
NAccess across all devices
NFull lifetime access

45-day money back guarantee

Every Enrollment Gives Back

Your purchase supports our Resilience Scholarship Fund. During these difficult times, we are providing free access to this course for first responders and those who have been severely impacted by the global health crisis.

If you can’t afford this course but need a resilience boost, send us an email at academy@elitehrv.com

$49

N5 video lessons 
NAccess across all devices
NFull lifetime access

Every Enrollment Gives Back

Your purchase supports our Resilience Scholarship Fund. During these difficult times, we are providing free access to this course for first responders and those who have been severely impacted by the global health crisis.

If you can’t afford this course but need a resilience boost, send us an email at academy@elitehrv.com

You’ll Learn

  • How to manage stress and anxiety with simple but highly specific deep breathing patterns
  • How to build resilience and strengthen the nervous system with resonance breathing
  • How to quantify the beneficial impact of breathing patterns using heart rate variability

The nervous system controls and coordinates all the organ systems of the human body.

Your breath can control your nervous system.

A master switch for stress.  

Breathing Through Stressful Times is an introductory course that will teach you the basics of deep breathing and exactly how and what breathing patterns you should use for effective stress relief.

When done correctly, these simple practices create resilience through:

  • Enhanced function of your autonomic nervous system
  • Lower blood pressure, cortisol and inflammatory markers
  • Improved sleep drive and quality
  • Better cognitive performance and function

 

With a very small investment in your time you will learn an invaluable skill for managing stress.

What will deep breathing do for me?

Deep breathing works because it signals your nervous system that you are safe and it can relax.  

In response, your nervous system releases a cascade of neurotransmitters that rapidly trigger physiological changes such as lowering your heart rate, reducing your blood pressure and lowering your cortisol.  

We experience these changes (in the mind) as a deep sense of calm and clarity.

Now, the body will naturally reset into a calm and relaxed state after a stressful event.  But for many of us, our ability to recover from stress has been compromised.  

We just don’t bounce back like we used to.  This is because stress is so pervasive and just like playing the piano, our resilience erodes without practice

If this sounds like you, carefully structured deep breathing is a scientifically proven method for restoring your resilience — your ability to quickly recover from stress.

Who is this used by?

  • Olympians, athletes, executives and elite performers
  • Police, fire and military
  • Neurosurgeons and ER physicians
  • Bio-hackers
  • Individuals seeking effective yet natural stress management tools

We’ve done all the research for you.  Enroll in this course now and we’ll take you through the methods that are proven to be effective.  You’ll learn how to practice these techniques safely and with the correct form. 

When you train the breath you are learning to manage stress but on a deeper level you are learning to be the master of your emotions and your mind.

Thanks for checking out this course.  We hope to see you inside.

Course Curriculum

Viewing Time: 40 min

Prerequisites: None

Lesson 1: Relieving Stress with Deep Breathing (6:14)

Topics covered:

  • Why we should care about breathing
  • Meet your Instructor
  • Why top performers breathe deeply
  • How breath can be negatively influenced
  • Course outline
Lesson 2: Breathing & The Nervous System (4:50)

Topics covered:

  • Why it’s important to understand the link between breathing and the nervous system
  • The branches of the nervous system that are related to breathing and what they do
  • Why it’s important to activate the parasympathetic branch to relieve stress
  • How deep breathing can activate the parasympathetic nervous system
Lesson 3: Deep Breathing Essentials (12:26)

Topics covered:

  • What occurs in the body when we inhale and exhale
  • The difference between deep and shallow breathing
  • Nose vs. mouth breathing
  • How posture affects breathing
  • Why the pace of breathing is important
Lesson 4: Breathing Patterns & Practice (9:49)

Topics covered:

  • Tips while following any breathing pattern
  • Box breathing – what it is, why it is used, and how to follow the pattern
  • Resonance Breathing – what is is, why it is used, and how to follow the pattern
Lesson 5: Biofeedback & Next Steps (6:10)

Topics covered:

  • Other breathing patterns to explore
  • Tips for troubleshooting if you’re having problems
  • How you can use biofeedback to quantify the effect your breathing is having on your nervous system
  • How to creating a breathing pattern routine

Your Instructor

Jef Fry

Research Director at Elite HRV

Jef Fry is the Research Director at Elite HRV. Over the past decade he has been involved and worked in the health & fitness realm as a researcher, nutritionist, podcast host and product manager. After a personal journey of improving his own health, he was inspired to pursue a graduate degree in nutrition. Upon graduating, he began applying what he had learned in the digital health field. There he has melded his passion for health with a long-time interest in technology in an effort to provide opportunities for individuals to improve and maintain their health in a quickly-changing, tech-savvy world.

Frequently Asked Questions

Will this work for me?

Structured deep breathing has been scientifically validated by published research.  Many people start benefiting immediately after their first breathing session — as marked by quantitative measures like lowered blood pressure and increases in heart rate variability and qualitative measures like feeling a sense of calm and clarity. Yet, like any skill the health benefits improve with practice.

This course comes with an unconditional 45-day guarantee.  If, for any reason, you feel it’s not right for you we’ll promptly refund your purchase.

Who is the course for?

While there aren’t any specific prerequisites for the course, we highly recommend reading this article on Heart Rate Variability first: What is Heart Rate Variability, this short article is a helpful primer on the nervous system, a topic we’ll be covering in this course.

How long will I have access to the content?

When you enroll in this course, you’ll get instant, lifetime access to all course content so you can follow along at your own pace and come back whenever you want to refresh your knowledge.

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