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This is the foundational breath work used throughout the YFFR protocol. Start here, learn this, practice this, master this breath work and you can change your life. Use this breath for every class unless directed otherwise by the instructor.

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65 Min. Physical Drill Class: Sun Salutations and Archer Pose ( 1:08:45)

video 1:08:45

This 65 minute class was recorded during an Always Be Ready partnership class with 5.11 in Highlands Ranch Colorado. The class begins with tactical breath work including three part breath and alternate nostril breathing. The physical drill portion works through sun salutations and archer pose for work on balance. The class concludes with a neurological reset (mindfulness training.)

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40 Min. Using Yoga to Process Stress for Growth ( 0:40:30)

video 0:40:30

When our body feels tight or resistant it is not due to the muscles, but due to the connective tissues. This class includes anchor phrases to train the mind to support us instead of working against us. Class begins with tactical breath work, including three part breath followed by cleansing breath. Continues on to physical drills and concludes with a longer neurological reset or mindfulness training.

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20 Minute Daily Practice ( 0:22:05)

video 0:22:05

This is your introduction to Yoga For First Responders protocol. In this 20 minute class you will work through tactical breath work, followed by physical drills that build some quick intensity so that you can process stress and build resilience on your own. The physical drills include, sun breaths, sun salutations, plank drills and super mans. All concludes with a neurological reset to regulate your nervous system after activation. Try this class and continue on to the CyberAcademy for more!

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45 Min. Yoga for Mastery and Mindfulness ( 0:47:52)

video 0:47:52

True mastery is knowing we never truly master anything. Notice when your mind wanders during class, then just bring it back, it will continue to wander, yoga is the practice of bringing it back. Tactical breath work technique today is Darth Vader breathing, followed by physical drills and a neurological reset (mindfulness training).

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Recovery and Coherency Breath Neuro Reset (Audio Only) ( 0:07:19)

video 0:07:19

Tactical breath work is the focus of this class. You will learn two breath techniques, one is recovery breath, which allows you to regulate the nervous system even in the midst of action. The other is coherency breath which allows the parasympathetic and sympathetic nervous system responses to work together. Increased coherency has been attributed to enhanced performance.

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45 Min. Foundational Class of YFFR Protocol ( 0:47:22)

video 0:47:22

This class will work through tactical breath work, physical drills for strength, mobility, and proper spinal alignment, followed by a neurological reset to bring your body and mind back to regulation.

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NTOA PFQ Training Plan Recovery Day ( 0:39:51)

video 0:39:51

This 40 minute class is built for the NTOA as part of their PFQ Training Plan. Use this on your active recovery days from training, to work on functional mobility to help find space and strengthen small stabilizing muscles which will speed up recovery and reduce injury risk. Remember move with the breath and keep the breath slow in the belly.

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22 Mins. Increasing Oxygen Efficiency with Box Breath ( 0:21:53)

video 0:21:53

This class using physical dills combined with tactical breath work techniques to build resilience. You will work specifically with Box Breathing which will train you in using oxygen more effectively, which is extremely useful for those in fire service and law enforcement. Breath work techniques include Box Breathing and Scoop Breath.

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20 Min Balance Drills Instructor: Samantha ( 0:18:43)

video 0:18:43

This 20 minute class focuses on balance, this brings awareness to both sides of your body while stabilizing the small muscles around joints. By using both sides of your brain you are enhancing your focus and discipline. Remember if you fall out of a position, that's ok, take a deep 3 part breath and get back to work!

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27 Min. Physical Drill Class ( 0:26:46)

video 0:26:46

This class will focus on small stabilizing muscles around joints. This class combines physical drills with neurological fitness and cognitive reframing. You will work on the following tactical breath techniques: Alternate Nostril Breathing, Ladder Breath Variations, and Warrior Breath.

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