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Introducing the Stress Resilient Mind Programme

Upgrade Your Resilience Skills With Biofeedback & Mindfulness

The Stress Resilient Mind Programme is designed to help you learn to manage your mind, your emotions and your focus, using two of the most powerful tools available - biofeedback and mindfulness - making training as accessible and cost-effective as possible for people across the UK.

This training aims to give you the skills to deal effectively with stress, anxiety, panic, and stress-related symptoms such as fatigue, brain fog, low mood, irritability and insomnia.

coaching session

The Stress Resilience Skill-set

Stress resilience is founded on a set of core skills which I call mind-body skills:

  • Letting go of disturbing emotions and agitation – which manifest as stress patterns in the body.
  • Accessing energy, motivation and positivity – these are underpinned by specific physiological patterns too.
  • Maintaining calm, clear focus – achievable when you can activate your executive brain free from the inhibitions of the stress response.
  • Underlying all the above is self-awareness – knowing how your thoughts & perceptions can trigger body reactions, and how these in turn condition how you think, feel, act and pay attention.

These are mind-body skills because they are about managing and optimising the mind-body connection (which is simply the idea that how you think, feel, act and pay attention are reflected in body physiology, and vice versa).

Skills need to be learned, trained and developed. You need the right teaching, and the right learning tools. This is what the Stress Resilient Mind Programme aims to deliver.

As you develop these skills you'll gain confidence that you can handle the challenges that life inevitably throws up, so you can start to achieve your potential at work, and enjoy life to the full outside of work.

Biofeedback: A Tool For Stress Resilience Skills Training

heart rate coherence report

Biofeedback is the ideal tool for training and developing these skills because by measuring physiological changes it can show you how the stress response plays out in your body, and what works and what doesn't work in terms of influencing the process.

Optimal Breathing Training

At the heart of the Stress Resilient Mind Programme is optimal breathing training. Breathing is an ideal window on the mind-body connection – on the one hand stress manifests as clear and specific dysfunctional breathing patterns, and on the other, learning to breathe well creates a basis for optimal well-being and brain performance. That's why the programme focuses on three biofeedback parameters related to breathing.

  • EMG or muscle tension biofeedback – this is the starting point, offering an easy way into biofeedback. We instinctively tighten up under stress, and this affects breathing. Learning to fully let go of the out-breath is the foundation of optimal breathing.
  • Capnometry biofeedback – this is about detecting over-breathing which is the most significant aspect of stressed breathing because it starves the brain of oxygen. We know about extreme hyperventilation in the context of panic, but mild over-breathing is common and largely unrecognised.
  • HRV biofeedback – here we're training a pattern of change in the heart rate known as heart coherence, which strengthens and exercises the brain's relaxation circuit, the parasympathetic nervous system.

How It Works – Components of The Stress Resilient Mind Programme

The programme has three elements:

  • Access to powerful biofeedback devices – including the option of home rental. Of course for skills development, actual training time is key. On the programme you can work with biofeedback in my office with me, or by renting devices for home use, or a combination of both.
  • Online teaching videos – to be effective with biofeedback training, you need to come to it prepared with the right mindset and knowledge. Mindset is critical to success – the wrong mindset can make things worse. I have online video material designed to teach what you need – for example mindfulness training is included.
  • One-to-one coaching – just as you have your own individual experience of stress and anxiety, so the process of skills development needs to be personalised. This is where one-to-one coaching comes in. We can meet either face to face in my office or online or by telephone.
online training course

More About How The Programme Works

  • The programme is designed to be as flexible to your needs as possible. If getting to my office is not practical (e.g. because of distance) you can rent devices for home training, follow the online teaching, and get one-to-one coaching online.
  • On the other hand, home rental demands commitment and motivation, plus a degree of technical proficiency (with software, etc.). Many of my clients don't ever rent and get what they need from one-to-one sessions with me.
  • I want you to be confident in your investment - that's why I offer a money-back guarantee (terms & conditions apply) plus an opportunity to sample the online video teaching material before you buy. More on this below.
  • When you're ready, you can sign up for one or more of the packages below – essentially the packages are about saving you money by committing to more time. An alternative is to pay a minimum initially and decide how much time you need as things progress.
  • If you're not sure which route is the most appropriate for you, then we can arrange a free initial consultation to discuss this, either in person or online or by telephone. Remember there is a money back guarantee, meaning effectively you can postpone your decision until after you've made a start with the training material.
  • Once you've signed up and paid, you'll have access to the video teaching material – this is the starting point for your stress resilience training. The initial material is preparatory in nature, designed to be consumed before your first biofeedback experience. This is because, as I said earlier, it's essential to come to biofeedback with the right mindset.
  • During this phase, you'll most likely want to book your first coaching sessions, again either in person or at a distance, to discuss what comes out of the early teaching material.
  • If you can make it to my office, I'd say at least one face-to-face session is ideal, so that I can guide your first experience of biofeedback (muscle tension, then capnometry) and if you're renting, help with set-up.
  • If you decide to rent, you can activate your rental whenever you reach the appropriate point in the video material – no rush at this stage. But once you do start your rental you'll want to maximise the benefits with as much practice as you can comfortably manage – ideally everyday.
  • Rental devices come with software that you'll need to install on your PC. Please note this software only works on Windows. It may be possible to rent a laptop too – please contact me about this.
  • I ask for a returnable deposit on the rental device(s).
  • There are two rental devices, one a capnometer and the other a multi-channel device offering both muscle tension and HRV biofeedback. You can rent one or both, or even one at a time.
  • You can return the rental device(s) by post (using special delivery) at any time you choose. Although rental costs are given per week, the actual fee will be calculated per day.

What Clients Say About The Stress Resilient Mind Programme

"I found your material exceptionally good and clear ... excellent"

"This has been a very positive experience for me; the initial meeting that I had with you was very good. The way you asked questions and gave me feedback was very positive and I felt that you really listened and dug into certain areas ... The machines themselves were very good to work with; I had more use out of the capnometer as it showed how shallow my breathing can be. It was a very good tool to use as I tried to meditate with it on, speak on the phone with it on, and read; just to see how it affects me. It did give me deeper insights into my breathing."

"I'm very happy with the EMG [muscle tension biofeedback] and feeling that I'm getting a lot from it"

"All going well so far, lovely clear videos ... have been watching your lessons with breathing pacer on for about an hour and am feeling v relaxed so all good"

Stress Resilient Mind Programme Fees

Again, the programme is designed to be flexible to your needs and to your budget. For both coaching and rental, you pay for as much or as little as you need. However, discount packages are available if you commit to more time.

Standard Rates

Coaching – per hour £ 70.00
Device Rental – per week £ 30.00 *

Discount Packages

1. Coaching
Package Price Saving
3 hours of one-to-one coaching £ 200.00 £ 10.00
5 hours of one-to-one coaching £ 325.00 £ 25.00
2. Device Rental
Rental of 1 device for 3 weeks £ 80.00 * £ 10.00
Rental of 1 device for 4 weeks £ 105.00 * £ 15.00
Rental of 2 devices for 1 weeks £ 55.00 * £ 5.00
Rental of 2 devices for 3 weeks £ 155.00 * £ 25.00
Rental of 2 devices for 4 weeks £ 200.00 * £ 40.00

* Please note, although rental prices are given per week, you'll be charged by the day, so you can return your devices any time.

If you buy a discount package and then find you don't need to full time, you'll be charged at the standard rate and any excess will be returned.

Access to the teaching material is included when you buy either coaching or rental.

Besides the above, there are .

Be Confident In Your Investment

I want you to be confident the Stress Resilient Mind Programme is going to live up to your hopes and expectations and deliver real returns on your investment. To this end I offer a three-fold assurance:

1. Money-Back Guarantee

money back guarantee
  • You can work through as much of the course teaching material as you like, for as long as you like, before activating your biofeedback device rental, and if you don't like it you can have your money back in full with no questions asked.
  • You can work with the biofeedback devices at home for up to seven days, and if you're not satisfied you can return them for a refund, less any cost of posting the devices out to you, again no questions asked.

Also remember that if you return the devides before your rental period is up you'll get a partial refund of rent.

2. Free Course Preview

Again, the programme includes access to a course of teaching videos, designed to give you the key information, ideas and practices you need to make working with biofeedback a success, and covering topics such as:

  • Goals & mindset: understanding the real goals for stress management
  • Mindfulness: a tool for training focus, attention & mind-body awareness
  • How biofeedback can support mindfulness practice
  • Working with muscle tension biofeedback to build acceptance & letting go skills
  • Optimal breathing training with capnometry biofeedback
  • Heart coherence biofeedback training
laptop course

3. Free Introductory Consultation

I offer a free introductory consultation of up to 30 minutes, which can be by phone or internet, or face-to-face in my office. I can tell you more about how I work, and you can ask how the programme can address your personal needs, plus any other questions you may have.

Frequently Asked Questions

The course video teaching material designed to give you the key information, ideas and practices you need to make working with biofeedback a success.

A central theme of the course is optimal breathing. Stress and emotions such as anxiety, anger and panic are often reflected in dysfunctional patterns of breathing. Conversely optimal breathing creates the conditions for optimal brain performance. Each of the three biofeedback parameters we cover, adds a component of optimal breathing training.

The course focuses on three key biofeedback parameters, each forming a vital component of optimal breathing:

  • EMG or muscle tension
  • Capnometry (also known as capnography)
  • HRV or heart coherence

Course Contents

The content is divided into six modules, plus an introduction and conclusion.

Module 1 sets up your project. That means:

  • understanding what the real problems are
  • formulating clear, realistic and relevant goals
  • considering what skills and internal resources you need, to achieve your goals.

Module 2 introduces mindfulness - a mind training method that can be combined with biofeedback.

Module 3 focuses on how to work with biofeedback - how to apply your mind, or the nature of the mindset neede for success. Preparation is key - an inappropriate mindset can mean biofeedback won't work for you or even make things worse. We'll also cover the nature of the mind-body connection in greater depth here.

In module 4 we finally start with biofeedback practice - specifically muscle tension (EMG) biofeedback.

Module 5 introduces perhaps the most important content - capnometry biofeedback, over-breathing and how to optimize brain oxygen supply.

In module 6 we work with HRV biofeedback - a tool for training and exercising the parasympathetic nervous system, which is plays a major role in relaxation and in activating the brain's social and executive functions.

Much of the teaching is weighted towards the earlier modules but most of the actual practice comes with modules four to six.

See the following question for additional details on course content.

Each module is broken into several parts, and generally there is one video per part, though a few parts have only text. Videos are mostly between 5 and 10 minutes in length, with some longer.

Below is a listing of the course parts.

PLEASE NOTE - you don't need to view every video! (There are a lot.)

Module 0: Introduction
  • Introduction
  • Biofeedback & The Mind-Body Connection
  • About The Programme
Module 1: Defining Your Project
  • Module Overview
  • Part 1A: Goal Setting
  • Part 1B: Clarifying The Problems
  • Part 1C: Emotions
  • Part 1D: Problem Contexts
  • Part 1E: Role of Attention
  • Part 2A: Wellbeing
  • Part 2B: Positive Emotions
  • Part 2C: Engagement & Flow
  • Part 2D: Defining Goals
  • Part 2E: Learning & Development Goals
  • Part 2F: Skills & Resources
  • Part 2G: Goals, Values & Meaning
  • Part 3A: Reframing
  • Part 3B: Stress Mindset
  • Part 3C: Key Reframes
  • Part 3D: The Human Performance Curve 1
  • Part 3E: The Human Performance Curve 2
  • Part 3F: The Dual Intelligence Model
  • Module 1 Additional Material
Module 2: Mindfulness
  • Module Overview
  • Part 1A: Introduction
  • Part 1B: What Is Mindfulness?
  • Part 1C: Guide To Posture
  • Part 2A: Dimensions of Attention
  • Part 2B: Broad vs. Narrow Attention
  • Part 2C: More Dimensions of Attention
  • Part 3A: Mindfulness & Flow States
  • Part 3B: Accessing Flow
  • Module 2 Additional Material
Module 3: The Mind-Body Connection & Biofeedback
  • Module Overview
  • Part 1A: Introduction
  • Part 1B: Stress & Muscle Tension
  • Part 1C: Biofeedback & Mindset
  • Part 2A: Reframing
  • Part 2B: Five Themes
  • Part 3: Breathing Mechanics
  • Part 4A: Over-breathing
  • Part 4B: Why Over-breathing Matters
  • Part 4C: Optimal Breathing
  • Module 3 Additional Material
Module 4: EMG Biofeedback
  • Module Overview
  • Part 1: Introduction
  • Part 2A: Software Set-up
  • Part 2B: Hardware Set-up
  • Part 3: Review & Posture
  • Part 4A: Stages of Learning
  • Part 4B: Graded Exposure Method
  • Part 4C: Accessing Positive Emotion
  • Part 5A: Breathing & Muscle Tension
  • Part 5B: EMG & Breathing App
  • Part 6: Forehead Placement
  • Part 7A: EMG Biofeedback & Mindfulness
  • Part 7B: Audio Feedback
  • Part 7C: Audio Feedback (EMG & Breathing)
  • Part 8A: Review of Learning
  • Part 8B: Guidelines for Practice
  • Module 4 Additional Material
Module 5: Capnometry Biofeedback
  • Module Overview
  • Part 1A: Review
  • Part 1B: Introduction to Capnometry
  • Part 2A: Software Set-up
  • Part 2B: Hardware Set-up
  • Part 2C: Capnometry & EMG App
  • Part 3A: Breathing Styles
  • Part 3B: Review of Five Themes
  • Part 4A: Stages of Learning
  • Part 4B: Flexibility
  • Part 4C: Improving Baseline
  • Part 5: Applying Learning
  • Part 6A: Biofeedback & Mindfulness
  • Part 6B: Audio Feedback
  • Part 7: Notes on Chronic Over-breathing
  • Module 5 Additional Material
Module 6: Heart Coherence
  • Module Overview
  • Part 1A: Introduction
  • Part 1B: Quantifying Heart Coherence
  • Part 1C: Physiology of Coherence
  • Part 2A: Software
  • Part 2B: Hardware Set-up
  • Part 2C: Hardware Set-up
  • Part 2D: Hardware Set-up
  • Part 3A: HRC & Breathing
  • Part 3B: Review of 5 Themes
  • Part 3C: Positive Emotion
  • Part 3D: Applying Learning
  • Part 4A: Biofeedback & Mindfulness
  • Part 4B: Audio Feedback
  • Part 5: Synchrony Feedback
  • Module 6 Additional Material
Module 7: Conclusion
  • Conclusion Part 1: Stress & Mindset
  • Developing Mind-Body Skills
  • Tools for Stress Resilience
  • High-level Skill-sets
  • Additional Course Material

Again, the programme is designed to be flexible to your needs and to your budget, and you can of course book as much or as little coaching time as you like.

On average people take about six hours, and rarely is it more than about ten. I would say three hours would be a minimum - that said, some people following the course at a distance have not done any, and still done well, though you'd need to be pretty self-motivated for that. Most people who don't book coaching don't seem to get the most out of the course.

Rentals typically last two to four or five weeks. If you practice most days, for say 15-20 minutes of biofeedback, this should be enough in most cases. But the more practice you do, the better your results are likely to be. I suggest doing as much time as you can without making it feel like a chore. You can have more than one training session per day if it suits you.

You can of course rent a device for as long as you like, or even buy a device.

I would say, coming to the office is ideal because we can run "live" biofeedback sessions and it's easier for me to make comments and suggestions based on what is happening.

Of course it's not always possible when distance is a factor, and certainly not essential.

A reasonable accommodation is to come for one session in person, for your initial experience of biofeedback (usually EMG). This can give you a helpful orientation if you decide to rent, and you can take the rental device(s) away with you rather than relying on the post. I can even help you install the software if you bring a laptop. I can also run one or two office-based assessments such as my EEG assessment, if you're interested. This initial session can be longer - 2 or 3 hours is not uncommon.

If you rent biofeedback devices then you need to install the software on your computer, and the software only runs on Windows. It works in Windows version 7 and later. Even quite old and relatively slow computers seem to be ok in most cases.

You need to operate the software too. There are videos as part of the teaching material, that demonstrate the software. The different software applications offer a lot of opportunity for making adjustments, but this may add up to a daunting number of controls. Whilst in most cases you can go with default settings, there is a learning curve to working with the software, and if you feel you are somewhat "technophobic", then renting for home training may not be the thing for you. You can of course still come for face-to-face sessions - you can still make good progress without ever renting.

If you have trouble using the software or hardware productively, remember you can decide to return the rental within seven days and receive a full refund of your rental payments, not including any postage, with no questions asked.

The Stress Resilient Mind Programme doesn't include neurofeedback. I do offer neurofeedback on a home training basis, but in most cases where the goal is emotional resilience it isn't necessary – biofeedback training is more time-efficient, and in a sense more primary. In any case I recommend biofeedback before neurofeedback as preparation that will make neurofeedback more effective.

What's the difference between the two?

I would say neurofeedback is more like brain training, while biofeedback is more like mind skills training. Neurofeedback is like exercising or fitness training. You don't necessarily learn anything as a technique that you can apply in the real-world contexts of stress etc., and the relationship between the feedback and your subjective experience may not be at all clear.

Neurofeedback requires more training sessions and thus more commitment. There's also more to get your head around, if you're to understand what you're doing, avoid common pitfalls, and use neurofeedback effectively. You have to make the choice of what is the most appropriate EEG parameter to train (i.e. the best training protocol for you as an individual). This is not an easy decision, because EEG, and indeed the brain that generates EEG, is such a complex system.

Certainly the home training sessions are the major commitment. If you don't rent, I will still suggest you practice using the techniques you learn, only without biofeedback. Typically this involves an element of mindfulness meditation practice.

The earlier "preparation" modules suggest some pen-and-paper exercises. These are aimed at clarifying the nature of the issues you face and the goals you are working towards - this is useful for us both. Whilst they're not absolutely essential, I do ask that you feed back some of your answers to me.

It's important for me to track clients' progress. To do this, I ask you to nominate three symptoms that you'd most like to change, then rate your progress with them once a week. You'll receive an automated email prompting you to complete a short questionnaire, which should only take a couple of minutes, once the initial set-up is done. It's important to track progress, at least so that we can respond to lack of progress.

I ask clients to complete an intake process at the outset. This gives me a fuller picture of your background, which is likely to prove helpful in the coaching sessions. There's a questionnaire which will take about 15 minutes of your time.