1) Slowly stretching and rolling on the ground. This was done smoothly and with breathing.
2) In pairs, Partner 1 (P1) did a slow ten second push up while Partner 2 (P2) pushed down on their shoulders. On the way down, P1 had to push against P2’s push and on the way up P1 had to do the same thing. P2 had to allow P1 to move while giving enough resistance to allow them to work hard. P1 had to use burst breathing throughout the exercise.
3) Squat – same as before.
4) Sit Up – same as before. P2 put their palm on P1’s forehead on the way up. On the way down, P2 put their palm on the back of their head.
5) In pairs, P1 stretched P2’s joints. P2 had to use burst breathing to deal with the pain and relax. This was done for wrist, elbows and shoulders. P1 did this slowly and observed P2 to make sure they are ok. When P2 returned to slow and relaxed breathing, P1 slowly took the stretch off.
6) In groups of five or six, one person lay on the bottom while the others lay on top of them. The purpose of this drill was to breathe, relax, get used to the weight, see what body parts could be moved and then escape. This was to be done with breathing, patience and minimal tension. If you felt fearful, you were to use burst breathing to calm yourself down.
7) One student was in the middle while the rest of the class surrounded them and pushed against them using their bodies. The objective was for the person in the middle to breathe, relax, keep their form and move in order to escape. They weren’t to use strength to escape but had to find the path of least resistance. If they got excited or fearful, they had to use burst breathing.
8) In pairs, you walked up to the person and tried to scare them, make them feel uncomfortable, pretend to strike them and sometimes strike them. The person on the receiving end had to breathe, pay attention to themselves and keep calm. In this drill, it's a good idea to ask your partner how they are feeling so that you can learn from each other the various effects of different stimulus. If they got excited or fearful, they had to use burst breathing.
9) P1 struck P2 ten times on the front (chest, stomach and face). This was done fast in order to help the person get used to fear. After the strikes were completed, P2 had to use burst breathing to calm down. After this, they did ten push ups.
10) The same thing was done but from behind. It was pointed out only to hit the muscles on the back and to be careful of hitting the spine and kidneys.
11) P1 lay on their back on the ground. P1 then breathed in, breathed out, held their breath for as long as possible and, when they couldn’t hold it for any longer, did burst breathing. As soon as P1 started to do burst breathing, P2 struck them in the chest and stomach ten times. P1 then had to use burst breathing to recover. This was done three times. Each time the strikes got a little deeper. P2 had to observe their partner and strike to their level. Emphasis was placed on helping the person receiving strikes to use burst breathing to deal with pain and fear.
12) P1 lay on their back on the ground. P1 then breathed in, breathed out, held their breath for as long as possible and, when they couldn’t hold it for any longer, did burst breathing. As soon as P1 started to do burst breathing, P2 did open hand strikes on the chest, cheeks and forehead. After about 8 open hand strikes, P2 allowed P1 to recover by using burst breathing. This was only done once.
14) Circle Up