Warriors Path Systema - Keep Calm and Be Resilient October - 2014a

KEEP
CALM
AND
BE
RESILIENT
Your ability to perform is linked to your health, lifestyle and
mindset. What you think, feel and how you pilot your body
are all influencing factors.
© Warriors Path Systema 2014
Guiding principles of Systema
Principle (n): a fundamental truth or proposition that serves as the foundation for a
system of belief or behavior.
The principles of Systema (the System). The four pillars:
• Breathing
• Relaxation
• Posture
• Movement (Fluidity)
Your emotional dashboard / Internal compass

What do I feel?
How do I feel?
Situation
Thoughts
Actions Feelings
Situations, feelings, behaviors and physical responses
all affect each other.
You need to be aware of your negative, irrational
thoughts and reframe them positively to in order to
bring about a change in your behavior and outcomes.
Cultivate a high performance state!

What is fatigue
Fatigue is a feeling of weariness, tiredness, or lack of energy that does not go away
when you rest. People may feel fatigued – in body or mind (physical fatigue or
psychological fatigue).
With physical fatigue, your muscles cannot do things as easily as they used to. You might
notice this when you climb stairs or carry bags of groceries. With psychological fatigue,
it may be difficult to concentrate for as long as you used to. In severe cases, you might
not feel like getting out of bed in the morning and doing your regular daily activities.
"Our body is a machine for living. It is

organised for that, it is its nature. Let life go Diet Rest
on in it unhindered and let it defend itself, it
will do more than if you paralyze it by
encumbering it with remedies."
[ Leo Nikolaevich Tolstoy ]
Exercise
“The Fatigue Triangle”
Lifestyle related causes
Common lifestyle choices that can cause fatigue include:

• Lack of sleep – typically adults need about eight hours of sleep each night. Some
people try to get by on fewer hours of sleep
• Lack of regular exercise and sedentary behavior – physical activity is known to
improve fitness, health and wellbeing, reduce stress, and boost energy levels. It also
helps you sleep.
• Poor diet – low kilojoule diets, low carbohydrate diets or high energy foods that are
nutritionally poor don’t provide the body with enough fuel or nutrients to function
at its best. Quick fix foods, such as chocolate bars or caffeinated drinks, only offer
a temporary energy boost that quickly wears off and worsens fatigue.

Workplace related causes
Common workplace issues that can cause fatigue include:
• Shift work – the human body is designed to sleep during the night. This pattern is
set by a small part of the brain known as the circadian clock. A shift worker
confuses their circadian clock by working when their body is programmed to be
asleep.
• Poor workplace practices – can add to a person’s level of fatigue. These may
include long work hours, hard physical labour, irregular working hours (such as
rotating shifts), stressful work environment (such as excessive noise or
temperature extremes), boredom, working alone with little or no interaction with
others, or fixed concentration on a repetitive task.
• Workplace stress – can be caused by a wide range of factors including job
dissatisfaction, heavy workload, conflicts with bosses or colleagues, bullying,
constant change, or threats to job security.
• Burnout – can be described as striving too hard in one area of life while neglecting
everything else. ‘Workaholics’, for example, put all their energies into their career,
which puts their family life, social life and personal interests out of balance.
Symptoms of fatigue
Fatigue can cause a vast range of other physical, mental and emotional symptoms
including:
! •! Chronic tiredness or sleepiness
! •! Headache
! •! Dizziness
! •! Sore or aching muscles
! •! Muscle weakness
! •! Slowed reflexes and responses
! •! Impaired decision-making and judgement
! •! Moodiness, such as irritability
! •! Impaired hand-to-eye coordination
! •! Appetite loss
! •! Reduced immune system function
! •! Blurry vision
! •! Short-term memory problems
! •! Poor concentration
! •! Hallucinations
! •! Reduced ability to pay attention to the situation at hand
! •! Low motivation.

High Performance Living
Systema provides a practical and sustainable
formula for High Performance Living
Addressing fatigue
Suggestions for fighting fatigue include:
• Get enough sleep (eight hours sleep per night)
• Drink plenty of water
• Limit caffeine
• Eat a healthy diet (don’t skip meals)
• Learn how to relax
• Increase physical activity (exercise)
• Address workplace issues
T2 Mood Tracker
T2 Mood Tracker is a mobile application that
allows users to monitor and track emotional
health.
Breathe2Relax
Breathe2Relax is a portable stress
management tool.
US Defense Force Soldiers practicing "tactical breathing" with By The National Center for Telehealth
instruction from members of the Comprehensive Soldier and and Technology. Free download on
Family Fitness program. The trainers helped soldiers learn iTunes and Google Play.
how to manage the stress they face during deployment. • Tactical Breather
(Photo by Staff Sgt. Cody Harding, 4th Public Affairs Detachment) • T2 Mood Tracker
• Breathe2Relax

How To Use the Quick Coherence Technique (Heart Breathing)
HeartMath LLC
This self-regulation technique can be used to promote a desired state of Autonomic

Nervous System (ANS) stability and coherence. The Quick Coherence technique is
easy to learn and is a tool that can used in daily life to reduce the negative effects of
stress and promote feelings of wellbeing and balance.
Heart rhythms are particularly sensitive to changes in emotional states. When shifting to
a positive emotion, such as appreciation, the heart rhythm pattern changes from a
jagged, irregular pattern to a smoother, more sign wave-like form. We call this
physiological coherence.
The shift to coherence in heart rhythms indicates increased stability between the
sympathetic and parasympathetic branches of the autonomic nervous system. When
the body is in a more coherent state, it is more in sync and there is more clarity,
calmness, focus and control of emotions. The benefits are both short-term and long-
lasting.
Quick Coherence is a simple three-step technique:

Step 1 - Heart Focus
The first step is to focus your attention in the area of your heart. Gently focus on the
area in the center of your chest, the area of your heart. If you’d like, you can put your
hand over your heart to help.
Step 2 - Heart Breathing
In the second step, focus on the area of your heart and pretend you are breathing
through your heart. Pretend your breath is flowing in and out through that area.
Breathe slowly and gently... in through your heart to a count of 5 or 6 (about 4 or 5
seconds) and slowly and easily out through your heart to a count of 5 or 6 (about 4 or
5 seconds). Do this until your breathing feels smooth and
balanced - not forced. As you continue to breathe with ease for a few moments, you
will find a natural inner rhythm that feels good.
Step 3 - Heart Feeling
The third step involves positive feelings and attitudes. Continue to breathe through the
area of your heart and find a positive feeling, like
appreciation, care or compassion. You can recall a time you felt appreciation or care to
make it easier to find a positive feeling now. This could be the appreciation or care you
have towards a special person, a pet, a place you enjoy, or an activity that was fun. If
you can’t feel anything, it’s okay, just try to find a sincere attitude of appreciation or
care. Once you’ve found a positive feeling or attitude, you can sustain.

Summary of Quick Coherence Technique
Focus your attention in the area of your heart. Pretend you are breathing slowly and
gently through your heart to a count of 5 or 6
(about 4 or 5 seconds).
While continuing to breathe with ease and rhythm through your heart, find a positive
feeling or attitude like care, compassion or appreciation.
The Relaxation Response technique

(Taken directly from Dr. Herbert Benson's book The Relaxation Response)
Steps to Elicit the Relaxation Response
1. Sit quietly in a comfortable position.

2. Close your eyes.
3. Deeply relax all your muscles, beginning at your feet and progressing up to your face.
Keep them relaxed. [Relax your tongue—and thoughts will cease.]
4. Breathe through your nose. Become aware of your breathing. As you breathe out, say
the word "one"* silently to yourself. For example, breathe in, and then out, and say
"one"*, in and out, and repeat "one."* Breathe easily and naturally.
5. Continue for 10 to 20 minutes. You may open your eyes to check the time, but do
not use an alarm. When you finish, sit quietly for several minutes, at first with your eyes
closed and later with your eyes opened. Do not stand up for a few minutes.
6. Do not worry about whether you are successful in achieving a deep level of
relaxation. Maintain a passive attitude and permit relaxation to occur at its own pace.
When distracting thoughts occur, try to ignore them by not dwelling upon them and
return to repeating "one."*
7. With practice, the response should come with little effort. Practice the technique
once or twice daily, but not within two hours after any meal, since the digestive
processes seem to interfere with the elicitation of the Relaxation Response.
* Choose any soothing, mellifluous sounding word, preferably with no meaning or association, in order to
avoid stimulation of unnecessary thoughts.

Warriors Path Systema Classes
Bondi Junction: 8-LIMBS Combat &

Conditioning. L1/38-40 Bronte Rd,
Bondi Junction, NSW 2022
(entrance via Ebley St).
Monday:
Systema RMA 7:30pm - 9:00pm
Wednesday:
Thursday:
www.WarriorsPathSystema.com
Warriors Path Systema Presents a

Unique Opportunity!
For the first time in Australia, Systema

Master and specialist instructor
Valentin Talanov. Valentin is an
experienced street and tournament
fighter, health and conditioning trainer
and coach of world class
athletes.Valentin is the executive
director of Systema Talanov,
headquartered in London, with
schools under his supervision all over
the world.
He is one of the few people who was

taught the original “complete and
wholesome” form of systema as
practiced in Tver, Russia
www.WarriorsPathSystema.com

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KEEP

The principles of Systema (the System). The four pillars:

Your emotional dashboard / Internal compass

Cultivate a high performance state!

"Our body is a machine for living. It is

“The Fatigue Triangle”

Lifestyle related causes

Common lifestyle choices that can cause fatigue include:

© Warriors Path Systema 2014

© Warriors Path Systema 2014

© Warriors Path Systema 2014

This self-regulation technique can be used to promote a desired state of Autonomic

Quick Coherence is a simple three-step technique:

© Warriors Path Systema 2014

The Relaxation Response technique

Steps to Elicit the Relaxation Response

1. Sit quietly in a comfortable position.

© Warriors Path Systema 2014

Bondi Junction: 8-LIMBS Combat &

Warriors Path Systema Presents a

For the first time in Australia, Systema

He is one of the few people who was

© Warriors Path Systema 2014

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