Clara Demaria, GS&E training participant, 10/10
“A practical and enriching training program that has real, beneficial impacts on everyday life.”
Training - The Basics of Stress & Emotion Management — in 3 progressive modules
YOU...
88% of managers, 70% of senior executives, and 61% of employees suffer from chronic stress at work (Centre Inffo / ADP Research Institute).
This stress costs French companies between 2 and 3 billion euros per year in absenteeism, presenteeism, and turnover. Chronic stress is not a lack of willpower.
It is a biological response—coded in our DNA for 200,000 years—that has become ill-suited to the modern world. Your brain cannot distinguish between real physical danger and a difficult email.
“47% of our waking hours, our mind is elsewhere—even during important moments.” — Killingsworth & Gilbert, Harvard, 2010
You regularly feel overwhelmed and have difficulty unwinding outside of work.
You are experiencing the physical effects of stress: tension, disturbed sleep, chronic fatigue
You know you should "do something" but don't know where to start
You are looking for a concrete and scientifically grounded approach — not generalities
Why choose this path?
A pragmatic approach that radically transforms your relationship with everyday life.
Understanding what happens in your body and brain under stress
Develop a concentration practice that reduces mental noise and improves decision-making
Master at least 3 breathing techniques that can be used immediately, in any situation
Identify and regulate your emotions with greater clarity and less reactivity
Leave with a personal protocol, tailored to your daily life
Step 1 — Calm the body through breathing
Breathing is the only function of the autonomic nervous system that we can consciously control. By modulating its rate and depth, we directly affect the vagus nerve—the body's parasympathetic brake—and reduce cortisol and adrenaline levels.
"Breathing creates mood changes, not the other way around." — Prof. Kraswnow, PhD, Stanford, 2017.
Step 2 — Calming the mind through mindfulness
Once the body is stabilized, focused attention practices reduce the activity of the default mode network (rumination, mental noise) and strengthen the prefrontal cortex—the seat of decision-making and empathy.
These practices are cumulative: a few minutes a day are enough to observe measurable effects within a few weeks.
The 3-module course
Module 1 — Calming the Body Through Breathing
* The mechanisms of stress (Hans Selye, 3 phases) and the body's biological response
* The role of the vagus nerve and nasal breathing
* Tools: physiological sighing, heart coherence, 3/6 or 4/8 breathing, the 3 breaths
* Flash protocol (less than 60 seconds) for moments of high pressure
Module 2 — Calming the Mind Through Concentration Meditation
* Laser focus and reducing mental noise
* Guided concentration meditation (accessible without prior experience)
* Flash practices: intentional attention, naming to soothe
Module 3 — Mastering Your Emotions
* What is an emotion? The Body-Mind-Heart Circuit
* Body scan and emotional journal — identify to better regulate
* Mindfulness of emotions: observe without reacting
* Building a personal action plan
Between sessions: written and audio tutorials, short support messages, answers to individual questions.
Formats:
3 one-hour sessions — online or in person
Groups of up to 12 people
In-house or open enrollment formats
Between sessions: written tutorials, audio exercises, email follow-up
Terms :
Contact us for a quote.
OPCO funding is eligible thanks to our Qualiopi certification.