WELCOME TO DAY 4
Take time to write down which of your symptoms you've noticed have improved.
Download/Print “Wellness Improvements” (pg. 31) handout.
Write down your wellness goals in terms of activities you want to be able to do again.
Download/Print “Wellness Goals” (pg. 32) handout.
Start a Daily Journal, writing down how your symptoms are each day.
NUTRITION AND SLEEP OPTIMIZATION
Download/Print “Nutrition and Sleep Optimization” (pg. 33-40) handouts.
WEEKLY SYMPTOM SURVEY
Fill out the “Weekly Symptom Survey” handout, rating your symptoms to get a baseline (your initial symptom ratings).
Download/Print "The Weekly Symptom Survey" (pg. 13) handout.
Take at least a 20 minute BREAK to rehydrate
with water and have a snack.
SET UP DEVICE FOR RESPIRATION RATE AND HRV TRAINING
Place the Respiration Belt and sensors on your body for Respiration Rate and HRV Training (same set up for sensors that you had for Respiration Rate Training).
RECORD YOUR INITIAL READINGS
Record your initial Respiration Rate and HRV readings in the Respiration Training Log and the HRV Training Log.
Download/Print the "Respiration Training Log" (pg. 18) and “HRV Training Log” (pg. 20) handout.
RELAXATION AUDIO TRAINING
Listen to the "Stressor Management" Relaxation Audio and follow the steps. (Note: You should have downloaded this audio file on a previous day for future reference, but you may also find it below):
Note: You will be hooked up to the sensors during the Relaxation Audio Training, getting ready for the following trainings.
RESPIRATION RATE TRAINING
Now start Respiration Rate Training for 15 minutes, just focusing on the Blue Graph. Please download the Troubleshooting handout (pg. 69) for issues with set up.
(Feel free to go back to the earlier Respiration Rate Training video, if needed):
RECORD YOUR END RESPIRATION RATE READINGS
Once the 15 minute Respiration Rate Training is over record your ending readings in the “Respiration Training Log”.
Download/Print "Respiration Rate Training Log” (pg. 18) handout.
START HRV TRAINING
Start HRV Training for 15 minutes. Focus on the BLUE AND RED lines. Please download the Troubleshooting handout (pg. 69) for issues with set up.
(Feel free to go back to the earlier HRV Training video, if needed):
Review the “Goal of Heart Rate Variability” (pg. 19) handout.
RECORD YOUR ENDING HRV READINGS
Once the 15 minute HRV Training is over, record your ending readings in the “HRV Training Log”.
YOU HAVE COMPLETED DAY 4