1 00:00:06,214 --> 00:00:08,804 Stress, it definitely affects my sleep. 2 00:00:09,968 --> 00:00:12,138 And this is just going back a few years, you know. 3 00:00:12,220 --> 00:00:16,810 This is not such a big issue these days. But, actually that's not true, it is. 4 00:00:20,687 --> 00:00:24,397 Yeah, like I’ll go to sleep fine, and then at 2:30. 5 00:00:24,899 --> 00:00:26,649 There’s a shot of adrenaline 6 00:00:26,860 --> 00:00:29,320 and my brain will just start going through a checklist of things. 7 00:00:29,404 --> 00:00:31,664 Be like, "Does that bother me? Does that... Oh, that one, yeah good, 8 00:00:31,781 --> 00:00:33,581 "let’s think about that, let’s tear that apart." 9 00:00:38,538 --> 00:00:40,038 MALE VOICE: Are you getting nervous a bit now? 10 00:00:40,248 --> 00:00:43,418 I have a little wave of nausea. 11 00:00:51,134 --> 00:00:53,054 Sometimes, I don’t know even why. 12 00:00:53,970 --> 00:00:56,010 And I wish I could deal with that stress better. 13 00:01:01,603 --> 00:01:03,403 Just got a whole lot realer, didn't it? 14 00:01:03,897 --> 00:01:05,567 CHRIS: Not just because it sucks... 15 00:01:05,690 --> 00:01:06,780 Gotcha. 16 00:01:08,485 --> 00:01:10,855 ...but also, it could be killing me. 17 00:01:14,991 --> 00:01:17,831 But it turns out, one of the best ways 18 00:01:17,911 --> 00:01:20,371 to protect myself from the ravages of stress 19 00:01:21,206 --> 00:01:22,616 is to confront it head on. 20 00:01:28,171 --> 00:01:29,301 So, here goes. 21 00:01:44,187 --> 00:01:46,477 So, tell me, what are some of the things that stress you out? 22 00:01:47,941 --> 00:01:51,861 My God, the usual stuff, I guess. And different things at different times. 23 00:01:51,945 --> 00:01:53,735 -Like? -Um... 24 00:01:55,865 --> 00:01:58,575 -Sorry. -For goodness sake. 25 00:01:58,660 --> 00:02:00,500 What makes me nervous is driving this... ...car. 26 00:02:04,666 --> 00:02:06,876 Stress can often be a big part of my life. 27 00:02:08,044 --> 00:02:10,594 So, that's why I’m here with Dr. Modupe Akinola. 28 00:02:10,797 --> 00:02:14,377 A renowned social psychologist with a ground-breaking approach to stress. 29 00:02:17,178 --> 00:02:19,718 You had to have something that was stressful? 30 00:02:19,889 --> 00:02:21,519 -Think of like your most stressful... -Yeah, I’ve got three kids, 31 00:02:21,599 --> 00:02:22,599 -that’s pretty intense. -last week. 32 00:02:22,684 --> 00:02:24,484 -You know. -Yeah. Yes, it is. 33 00:02:24,936 --> 00:02:26,896 -You're trying to manage three kids... -Yeah. 34 00:02:27,021 --> 00:02:28,821 -...keep them all happy, healthy. -Yep. 35 00:02:29,941 --> 00:02:31,321 Then if I’m working 36 00:02:31,401 --> 00:02:32,821 -on top of that and training. -Yeah. 37 00:02:34,237 --> 00:02:37,737 And then, like on the weekend I got, you know, incredibly overwhelmed 38 00:02:37,824 --> 00:02:40,084 and the kids are losing it. We're in a restaurant, 39 00:02:40,160 --> 00:02:42,950 people are watching, they're like, probably taking photos as well. 40 00:02:43,079 --> 00:02:44,659 You have a short temper 41 00:02:44,747 --> 00:02:45,747 -and you’re trying... -Okay. 42 00:02:45,832 --> 00:02:46,832 ...not to sort of get angry. 43 00:02:46,916 --> 00:02:49,836 And I feel my heart rate go up, short of breath, that kind of thing. 44 00:02:52,964 --> 00:02:55,554 MODUPE: It’s important for Chris to make a change, 45 00:02:55,633 --> 00:02:57,973 because stress isn't just about feeling bad. 46 00:02:58,511 --> 00:03:00,431 Over time, it can be a killer, 47 00:03:00,763 --> 00:03:05,773 contributing to illnesses like cancer, diabetes, and heart disease. 48 00:03:06,186 --> 00:03:09,896 One of the things we're gonna do is teach you some ways 49 00:03:10,064 --> 00:03:14,364 to change your mindset in overcoming some of the stress that you feel. 50 00:03:14,819 --> 00:03:17,609 -Yeah. -I call it, kind of dating your stress. 51 00:03:18,072 --> 00:03:19,822 -Yeah. -You need to date your stress. 52 00:03:19,908 --> 00:03:22,078 -I’ve got a really solid relationship... -See what it likes, Yeah? 53 00:03:22,160 --> 00:03:23,540 -...with my stress. -Well, yeah. 54 00:03:23,661 --> 00:03:25,911 Well, we need to make it a healthier relationship. 55 00:03:25,997 --> 00:03:27,747 It’s a little dysfunctional. 56 00:03:28,750 --> 00:03:32,130 All of us have the ability to control our stress. 57 00:03:32,712 --> 00:03:36,262 But in order to do that, we need to face it head-on. 58 00:03:37,842 --> 00:03:40,432 So, I'm going to teach Chris tools and techniques 59 00:03:40,678 --> 00:03:44,018 to help him address the stress that’s unavoidable in life. 60 00:03:45,433 --> 00:03:48,233 It might seem crazy, but to do that, 61 00:03:48,561 --> 00:03:53,901 I’ll be asking Chris to put himself in an incredibly stressful situation. 62 00:03:55,151 --> 00:03:59,701 Okay. In three days, you’ll be walking across that crane. 63 00:03:59,989 --> 00:04:02,659 Um... 64 00:04:02,867 --> 00:04:07,497 That tower is 900 feet high, that's 275 meters. 65 00:04:08,206 --> 00:04:09,706 Hang on. 66 00:04:10,875 --> 00:04:11,915 Yeah, that's high. 67 00:04:12,001 --> 00:04:13,591 -You sound a little nervous right now. -I'm just kinda wonder... 68 00:04:13,836 --> 00:04:15,336 No, the... I am nervous. Very nervous. 69 00:04:15,463 --> 00:04:16,713 What’s making you nervous about that? 70 00:04:16,798 --> 00:04:19,428 -Because part of this... -Death is usually a big role. 71 00:04:19,509 --> 00:04:22,429 -Death is a little part of it? -Yeah, yeah. I don’t like heights, really. 72 00:04:22,553 --> 00:04:25,143 This isn’t about the feat of it, 73 00:04:25,223 --> 00:04:29,193 this is about preparing you to be able to manage and be present 74 00:04:29,310 --> 00:04:31,150 with the emotions that you are feeling right now. 75 00:04:31,479 --> 00:04:32,479 -It's kind of like... -Yep. 76 00:04:32,563 --> 00:04:35,073 ...training your mindset to be okay and embrace the stress, 77 00:04:35,483 --> 00:04:37,363 -so that it doesn’t kill us later. -Yeah, right. 78 00:04:37,443 --> 00:04:39,323 And by the time we do this, you’ll be ready. 79 00:04:39,612 --> 00:04:43,322 I’m both curious, excited and scared... 80 00:04:45,076 --> 00:04:47,496 And at this point, I know what you're thinking. 81 00:04:48,705 --> 00:04:50,155 What the hell am I doing this for? 82 00:04:52,208 --> 00:04:55,378 Truth is, most days I feel pretty young. 83 00:04:57,922 --> 00:05:00,052 But, the clock is ticking. 84 00:05:02,010 --> 00:05:03,470 CHRIS: Things that might shorten my life... 85 00:05:05,179 --> 00:05:06,929 ...are already at work within me. 86 00:05:08,266 --> 00:05:10,596 The good news, there's something I can do about it. 87 00:05:14,355 --> 00:05:15,935 So, over the next year 88 00:05:16,316 --> 00:05:18,856 I'm taking on six extraordinary challenges. 89 00:05:20,611 --> 00:05:23,531 -Let's go! -Pushing myself to the very limit. 90 00:05:25,408 --> 00:05:28,368 To discover how we can all unlock 91 00:05:28,786 --> 00:05:34,496 the secrets of living a healthier, longer life. 92 00:05:44,427 --> 00:05:46,047 -There it is! -Yeah. Let's go. 93 00:05:46,137 --> 00:05:48,137 -There she is, mate. -That big tall skinny thing. 94 00:05:48,431 --> 00:05:52,691 And this big tall skinny thing is gonna be taking the walk of doom! 95 00:05:53,644 --> 00:05:55,904 It doesn’t look any smaller from over here! 96 00:05:57,523 --> 00:06:00,533 With just three days till I'm meant to be doing this crazy challenge, 97 00:06:00,943 --> 00:06:02,823 I'm hoping that I can lean on my good friends, 98 00:06:02,904 --> 00:06:05,624 Aaron Grist and Luke Zocchi, for a bit of moral support. 99 00:06:06,074 --> 00:06:08,914 -Looking at it again makes me sick. -I can see the crane up there dude, 100 00:06:08,993 --> 00:06:11,913 -it’s up there already, it’s ready to go! -Looks like it's kinda wobbling a bit. 101 00:06:12,038 --> 00:06:13,578 Well, looks so sketchy! 102 00:06:14,582 --> 00:06:16,582 -That is huge. -Yeah, mate, have fun. 103 00:06:17,585 --> 00:06:19,545 Hopefully, the wind dies down but generally through the day 104 00:06:19,629 --> 00:06:20,669 it gets windier so... 105 00:06:21,297 --> 00:06:23,837 Come to think of it, I'm not sure why I've brought them along. 106 00:06:24,008 --> 00:06:25,548 Especially as the plan for today is 107 00:06:25,635 --> 00:06:28,715 for Modupe to give me my first lesson in dealing with stress. 108 00:06:34,977 --> 00:06:38,147 Okay, so, here's what I need you to do. I need you to take your shirt off. 109 00:06:38,231 --> 00:06:40,151 -Woah! -Yeah. 110 00:06:40,274 --> 00:06:43,864 And what we’re gonna do is, I'm gonna put that shirt on you 111 00:06:43,945 --> 00:06:47,065 because that allows me to measure your physiological responses. 112 00:06:47,657 --> 00:06:49,657 Looks like a dress. Mini skirt, what is this? 113 00:06:49,784 --> 00:06:51,834 -No, it’s like a singlet and... -Okay. 114 00:06:51,911 --> 00:06:53,451 ...these are worn by NASA astronauts, actually. 115 00:06:53,538 --> 00:06:55,788 -Are they? -So, just gonna take off your shirt! 116 00:06:55,915 --> 00:06:56,915 Guys, give me a hand. 117 00:06:56,999 --> 00:06:58,539 -Okay. -Okay, here we go. 118 00:06:58,626 --> 00:07:00,286 He’s definitely done push-ups before he's done this. 119 00:07:00,378 --> 00:07:01,878 He’s definitely flexing. He’s holding his breath. 120 00:07:01,963 --> 00:07:03,133 I’m not flexing at all! 121 00:07:03,840 --> 00:07:06,260 It needs to be tight enough, so that we get the signal 122 00:07:06,342 --> 00:07:07,342 but that feels good? 123 00:07:07,427 --> 00:07:09,467 -Just to relax posture as well. -Look at you showing off. 124 00:07:09,762 --> 00:07:12,272 And what I also need you to do is to put this over your head... 125 00:07:12,348 --> 00:07:13,678 -All right. -...and this part 126 00:07:13,766 --> 00:07:15,346 should be right around there. 127 00:07:15,601 --> 00:07:17,231 And that's going to measure your blood pressure. 128 00:07:18,271 --> 00:07:20,311 To prepare Chris for the crane walk, 129 00:07:20,398 --> 00:07:24,488 I want to start by making him experience a stressful situation 130 00:07:24,735 --> 00:07:27,445 designed to help him get a better understanding 131 00:07:27,572 --> 00:07:30,242 of how his mind affects his body. 132 00:07:30,408 --> 00:07:31,868 MODUPE; So, you see your blood pressure... 133 00:07:31,993 --> 00:07:32,953 Blood pressure, huh? 134 00:07:33,077 --> 00:07:35,787 ...we see your breathing rate, your heart rate here. 135 00:07:36,080 --> 00:07:37,460 -Got it. -You know, right now, 136 00:07:37,540 --> 00:07:38,920 you're at 65 beats per minute. 137 00:07:39,000 --> 00:07:42,590 So, this is going to be what I consider your baseline 138 00:07:42,670 --> 00:07:45,090 and then compare everything to that. 139 00:07:46,716 --> 00:07:49,466 So, I've checked Chris’s heart rate when he's relaxed, 140 00:07:49,927 --> 00:07:51,757 and I'm gonna see how it changes 141 00:07:52,054 --> 00:07:54,314 when he's doing something that's stressful for him. 142 00:07:54,849 --> 00:07:56,679 -That's... I can see that hand. -Yeah? 143 00:07:57,560 --> 00:07:59,480 So, I want him to experience 144 00:07:59,562 --> 00:08:02,692 a virtual reality version of the crane walk. 145 00:08:02,982 --> 00:08:06,442 Okay, so, all I want you to do is walk across that plank. 146 00:08:06,986 --> 00:08:08,066 And off you go. 147 00:08:08,905 --> 00:08:10,405 Woah! See you guys. 148 00:08:16,662 --> 00:08:19,082 -It’s a long way up, huh? -Yep. 149 00:08:19,790 --> 00:08:21,670 The VR experience is fascinating. 150 00:08:22,418 --> 00:08:23,588 Whoa. 151 00:08:24,003 --> 00:08:25,093 Wow. 152 00:08:25,505 --> 00:08:28,795 CHRIS: One part of my brain is very aware that it’s not real. 153 00:08:29,050 --> 00:08:31,840 The other part of it is screaming, "This is crazy! What are we doing? 154 00:08:31,928 --> 00:08:34,308 "We’re gonna die!” I feel it in my stomach. 155 00:08:34,388 --> 00:08:38,268 The same nervous energy that I’d have if I was actually standing on a building. 156 00:08:39,644 --> 00:08:43,114 So, his heart rate was at like 65 and it’s definitely going up. 157 00:08:43,856 --> 00:08:46,526 His breathing rate is going up, it was around 12 before. 158 00:08:47,151 --> 00:08:48,241 There’s definitely some fear. 159 00:08:49,195 --> 00:08:51,985 It feels super unsteady now! 160 00:08:52,657 --> 00:08:54,577 This is... I can’t do it! 161 00:08:55,743 --> 00:08:58,413 MODUPE: Even though there’s no real danger to Chris 162 00:08:58,538 --> 00:09:01,998 his brain is perceiving threat, his stress is kicking in. 163 00:09:02,375 --> 00:09:05,125 It’s the classic fight-or-flight response. 164 00:09:09,674 --> 00:09:11,684 CHRIS: When my brain senses something stressful, 165 00:09:12,677 --> 00:09:14,007 it’s like a switch is flipped. 166 00:09:14,929 --> 00:09:17,889 My nerves send my whole system into overdrive... 167 00:09:18,933 --> 00:09:22,773 triggering a flood of hormones into my bloodstream. 168 00:09:23,229 --> 00:09:28,319 My breathing speeds up, my heart starts racing, I feel wired. 169 00:09:29,819 --> 00:09:35,239 In moments of danger, that energy surge would help me fight or run away. 170 00:09:36,659 --> 00:09:42,289 Then when it's over, my stress circuit should switch off. No harm done. 171 00:09:43,207 --> 00:09:45,167 But when our stress doesn't go away, 172 00:09:45,835 --> 00:09:49,375 one of those hormones, cortisol, keeps on flowing... 173 00:09:51,007 --> 00:09:54,087 and our fight or flight circuit can’t fully shut down. 174 00:09:55,428 --> 00:10:00,098 Over time, we get burnt out, which can lead to high blood pressure, 175 00:10:00,308 --> 00:10:04,188 a misfiring immune system, and elevated blood sugar. 176 00:10:04,729 --> 00:10:07,359 All increasing the risk of deadly disease. 177 00:10:10,693 --> 00:10:12,743 So weird. 178 00:10:13,654 --> 00:10:15,034 How did my heart rate increase? 179 00:10:15,114 --> 00:10:17,124 So, here’s what’s really interesting is that you... it was... 180 00:10:17,199 --> 00:10:20,239 as you were going up, it increased to give you the energy 181 00:10:20,328 --> 00:10:22,248 and mobilize you to do what you need to do. 182 00:10:22,830 --> 00:10:26,040 The problem is, if you end up having that elevated level like, 183 00:10:26,125 --> 00:10:28,285 throughout the day, that’s when things become, 184 00:10:28,586 --> 00:10:30,376 um, less healthy, less functional. 185 00:10:30,630 --> 00:10:33,670 Because that would mean that your body is not shutting down 186 00:10:33,966 --> 00:10:36,006 and turning off, and resting the way it needs to. 187 00:10:36,093 --> 00:10:39,603 What it made me think was, like, "This is gonna suck when I really do it." 188 00:10:39,889 --> 00:10:41,469 And that is what we’re gonna be working on! 189 00:10:41,557 --> 00:10:43,517 Yeah. Zoc. You've got to have a go! 190 00:10:45,144 --> 00:10:47,484 My buddy, Zoc really doesn’t like heights... 191 00:10:47,605 --> 00:10:48,685 -Now, here we go. -Oh, my God. 192 00:10:49,065 --> 00:10:53,065 ...so I figure this is a chance to push his fight or flight to the max. 193 00:10:53,444 --> 00:10:54,954 Oh, what the... 194 00:10:57,657 --> 00:11:00,197 Oh, boy. 195 00:11:02,286 --> 00:11:04,956 -No. No. 196 00:11:05,206 --> 00:11:07,916 -Go. Let's go. Go. -Oh, man. I'm full shaking, dude. 197 00:11:08,000 --> 00:11:09,210 -Look at his legs. -Go. 198 00:11:09,335 --> 00:11:10,245 -I can't do it. -Do it. 199 00:11:10,378 --> 00:11:11,708 -Do it. -Come on, Zoc. 200 00:11:11,796 --> 00:11:13,336 -Go, go, go. -Come on, come on, come on. 201 00:11:13,422 --> 00:11:14,422 I can't do it. 202 00:11:14,674 --> 00:11:16,514 Go, go, go. Just take three, four steps, go. 203 00:11:16,592 --> 00:11:18,432 -Nice. -Go, go, go. 204 00:11:19,512 --> 00:11:21,222 -Come on, Zoochie. -Come on, Zoc. 205 00:11:21,847 --> 00:11:23,517 Keep talking to yourself, it's helping. 206 00:11:23,641 --> 00:11:24,811 I've got this, Luke. I've got this. 207 00:11:24,975 --> 00:11:26,225 I'm full sh... 208 00:11:29,814 --> 00:11:34,324 It's so real! That is so real. I felt like I was falling. 209 00:11:35,027 --> 00:11:38,027 -You don't understand how real that is. -What do you mean? 210 00:11:40,408 --> 00:11:42,988 -Dude, that is so... -Okay, I may not be as bad as Zoc, 211 00:11:43,244 --> 00:11:45,294 but to be honest, I'm really not that keen on heights, 212 00:11:46,122 --> 00:11:47,792 and the VR has made me feel 213 00:11:47,873 --> 00:11:50,753 a little more intimidated about the crane walk than I was before. 214 00:11:51,293 --> 00:11:54,843 But if Modupe's training can help me control my stress response 215 00:11:54,922 --> 00:11:58,842 and lower my risk of disease, then, hey, I'm up for it. 216 00:12:04,682 --> 00:12:08,522 I want to show Chris that he can reduce the risk to his health 217 00:12:08,978 --> 00:12:14,228 if he dials down his reaction to stress by taking control of his mind and body. 218 00:12:14,775 --> 00:12:19,655 So, that even when he's walking across the crane, he can do it calmly. 219 00:12:24,368 --> 00:12:27,788 To prepare him for this challenge, over the next two days, 220 00:12:28,122 --> 00:12:33,002 my plan is for Chris to work with people who deal with extreme stress 221 00:12:33,169 --> 00:12:34,999 on a regular basis. 222 00:12:37,423 --> 00:12:38,473 Right. 223 00:12:38,841 --> 00:12:42,091 I’m going to actually introduce you to two Special Forces officers. 224 00:12:42,219 --> 00:12:44,009 -Harry and Justin. -G'day, Chris, how are ya? 225 00:12:44,346 --> 00:12:45,506 -Good, thanks. -G'day, Chris. 226 00:12:46,474 --> 00:12:49,984 Hey, Chris, welcome to Special Forces Resilience Training, mate. 227 00:12:50,060 --> 00:12:51,650 -Thank you. -So, your gonna engage 228 00:12:51,812 --> 00:12:53,942 in a drown-proofing exercise 229 00:12:54,023 --> 00:12:56,483 which is some of what the Special Forces do. 230 00:12:56,817 --> 00:12:59,277 It's designed to overload you with stress, 231 00:12:59,904 --> 00:13:01,204 but I'm going to show you some tips 232 00:13:01,280 --> 00:13:02,870 -and tools to help you get through it. -Yeah. 233 00:13:02,948 --> 00:13:05,488 This activity is designed to build mental toughness 234 00:13:05,576 --> 00:13:07,696 in our men and women in Special Forces. 235 00:13:07,995 --> 00:13:11,785 Throughout the activity, your feet and hands will be bound at all times. 236 00:13:16,837 --> 00:13:19,257 I think I find myself being stressed in situations 237 00:13:19,340 --> 00:13:21,010 that I haven’t been able to prepare for. 238 00:13:21,717 --> 00:13:24,297 There’s all sorts of stupid stuff going through my head at this point. 239 00:13:25,054 --> 00:13:27,814 Now, I start to think, what if I actually drown? 240 00:13:29,600 --> 00:13:32,690 If while you are underwater you have any sensations of blackout, 241 00:13:33,062 --> 00:13:36,362 then just return to the surface and we’ll rescue you from there. 242 00:13:36,899 --> 00:13:39,279 If you contravene any of the instructions we give you, 243 00:13:39,360 --> 00:13:42,030 if you pass out or drown, it’s a fail. 244 00:13:43,239 --> 00:13:44,449 -Okay, you ready? -Yeah. 245 00:13:44,573 --> 00:13:46,533 On with the first task, bobbing. Go! 246 00:14:05,678 --> 00:14:08,848 The aim is to kick off the bottom 20 times, 247 00:14:09,348 --> 00:14:12,768 giving me just a split second to take in enough air. 248 00:14:14,812 --> 00:14:17,612 Into a rhythm! Breathing! Rhythm! 249 00:14:22,903 --> 00:14:24,913 Of course, I know I’ve got enough oxygen, 250 00:14:26,031 --> 00:14:28,281 and I know these guys aren’t gonna let me drown. 251 00:14:29,285 --> 00:14:31,115 But I can feel my heartbeat racing. 252 00:14:32,663 --> 00:14:33,753 The stress rising. 253 00:14:35,708 --> 00:14:37,538 Underwater summersaults, when you're ready. 254 00:14:43,090 --> 00:14:45,050 I can feel my lungs starting to burn. 255 00:14:50,431 --> 00:14:52,601 Okay, that's a fail. Swim two laps. 256 00:14:58,731 --> 00:14:59,821 It's brutal, 257 00:15:01,066 --> 00:15:03,066 and it's getting harder and harder. 258 00:15:05,779 --> 00:15:07,069 That's two fails. 259 00:15:08,616 --> 00:15:09,616 How’s he doing? 260 00:15:09,700 --> 00:15:10,830 -He's a sinker. -Yeah. 261 00:15:13,120 --> 00:15:14,410 Okay, go into floating! 262 00:15:20,961 --> 00:15:24,171 I can’t even get my head up enough to catch a breath. 263 00:15:28,844 --> 00:15:30,144 That’s when the panic begins. 264 00:15:53,160 --> 00:15:57,250 So, Chris wasn't exactly a successful outing, apart from the... 265 00:15:57,539 --> 00:15:59,959 Well, nothing, you failed everything. 266 00:16:01,085 --> 00:16:02,205 How you doing? 267 00:16:02,670 --> 00:16:06,420 It was hard work and there was just so much technique 268 00:16:06,507 --> 00:16:09,547 I think and... and also just... 269 00:16:12,346 --> 00:16:13,556 ...just not getting into a situation 270 00:16:13,639 --> 00:16:14,889 -where you panic, you know? -Right. 271 00:16:14,974 --> 00:16:18,064 Not many of us will be subjected to drown proofing, 272 00:16:18,143 --> 00:16:20,813 but we all find ourselves out of our depth. 273 00:16:21,397 --> 00:16:24,437 We experience situations where we are not prepared 274 00:16:24,525 --> 00:16:27,605 and we tell ourselves, "I’m a loser, I can't do this." 275 00:16:28,153 --> 00:16:31,123 One thing is to use positive self-talk. 276 00:16:31,365 --> 00:16:36,615 This is about reframing how you think when you think negatively. 277 00:16:36,704 --> 00:16:37,714 Right. 278 00:16:37,788 --> 00:16:40,918 Can I actually do this to a more positive way of thinking of something? 279 00:16:41,417 --> 00:16:45,837 How can I do this differently? So, what will I gain out of this experience? 280 00:16:47,339 --> 00:16:52,469 Positive self-talk will help Chris realize that our fight or flight system 281 00:16:52,678 --> 00:16:55,218 doesn't just respond to the outside world. 282 00:16:55,723 --> 00:17:00,063 Our own thoughts and emotions can also influence that circuit. 283 00:17:01,228 --> 00:17:05,728 CHRIS: If I'm under pressure and I believe I can't cope... 284 00:17:07,693 --> 00:17:09,363 my brain hits the panic button... 285 00:17:11,030 --> 00:17:13,620 telling my fight or flight circuit to shift gear 286 00:17:14,199 --> 00:17:15,989 and prepare for the very worst. 287 00:17:17,411 --> 00:17:20,411 Anticipating injury, arteries and veins tighten, 288 00:17:20,956 --> 00:17:23,036 sending blood in toward my core. 289 00:17:23,125 --> 00:17:25,535 So, there's less chance I'll bleed to death. 290 00:17:27,046 --> 00:17:31,296 The problem is, with less blood now reaching my muscles and brain, 291 00:17:31,383 --> 00:17:34,433 my mental and physical strength starts to flag. 292 00:17:35,429 --> 00:17:38,059 But, just by thinking more positively, 293 00:17:38,515 --> 00:17:40,925 I can flip this physical response. 294 00:17:42,478 --> 00:17:47,318 Opening my blood vessels back up, so I can find the energy to power through. 295 00:17:49,568 --> 00:17:54,108 I'm still wired, but my stress is no longer working against me. 296 00:17:56,033 --> 00:18:00,003 Chris, we’re gonna go back into the pool, reassess you on floating again. 297 00:18:01,455 --> 00:18:02,745 Off you go. 298 00:18:10,464 --> 00:18:11,764 He's going to hate this! 299 00:18:12,341 --> 00:18:15,761 CHRIS: Back in the water, I can feel the same pressure taking hold. 300 00:18:19,264 --> 00:18:21,314 And then I do what Modupe told me. 301 00:18:21,391 --> 00:18:25,231 I shut out all the negative thoughts, and I just keep telling myself, 302 00:18:25,312 --> 00:18:29,982 "I can do this, I have enough oxygen. I’m not gonna drown, I'm not gonna drown." 303 00:18:31,276 --> 00:18:32,856 Come on, come on, come on. 304 00:18:42,079 --> 00:18:44,119 And now, I feel a sense of calm. 305 00:18:46,875 --> 00:18:50,375 I focus on my rhythm and I know, I can get the job done. 306 00:18:51,463 --> 00:18:52,763 -This is better. -Yeah. 307 00:18:52,881 --> 00:18:54,131 You can get into a really nice rhythm 308 00:18:54,216 --> 00:18:55,506 -with the bob. -Yeah, a good rhythm. 309 00:18:55,592 --> 00:18:57,052 And I think the key here is, he’s relaxing, 310 00:18:57,136 --> 00:18:58,296 -he's thinking through it... -Yeah. 311 00:18:58,428 --> 00:19:00,388 ...he's applying some of the tools you’ve given him. 312 00:19:00,472 --> 00:19:01,522 Yeah. Yep. 313 00:19:01,598 --> 00:19:04,688 So, the last activity we’ll go on with is the mask retrieval. 314 00:19:08,814 --> 00:19:11,484 Come on, big dog. Find it. 315 00:19:14,278 --> 00:19:18,528 I'm feeling more positive, confident, stronger in the water. 316 00:19:19,700 --> 00:19:22,160 It's like my stress is no longer holding me back. 317 00:19:33,172 --> 00:19:34,802 Yep. Come on. 318 00:19:41,305 --> 00:19:43,555 -Yes! -Now, bring it over here. 319 00:19:45,058 --> 00:19:46,688 Okay, turn with your back to the wall. 320 00:19:46,810 --> 00:19:49,190 -Yeah, okay. -Yep, like that. Ready? One, two, three. 321 00:19:50,022 --> 00:19:51,232 All right. 322 00:19:52,232 --> 00:19:54,032 Okay, so how did that feel? 323 00:19:54,943 --> 00:19:57,653 That was... that was a bit more intense. 324 00:19:57,738 --> 00:20:00,868 Yeah. You did much better the second time in the float. 325 00:20:01,033 --> 00:20:03,203 -That’s the positive self-talk. -Yeah. Yeah. 326 00:20:03,285 --> 00:20:06,155 So, going forward, learning how to incorporate 327 00:20:06,246 --> 00:20:09,666 some of these psychological tools to your everyday life. 328 00:20:10,125 --> 00:20:13,165 Even if it’s a script or, you know, filming something. 329 00:20:13,253 --> 00:20:15,763 What are some of the negative things that come in your head? 330 00:20:16,256 --> 00:20:17,876 Like if I feel like I haven’t prepped enough 331 00:20:17,966 --> 00:20:20,796 or I feel like, I don’t quite know the script as well. 332 00:20:20,886 --> 00:20:22,346 Do you ever catastrophize though? 333 00:20:22,596 --> 00:20:24,466 -It used to be crazy. -Right, right. 334 00:20:24,556 --> 00:20:27,766 It used to, like, be debilitating. And, yeah, I couldn't speak 335 00:20:27,851 --> 00:20:31,361 and I would think, "If I screw this up, I won't sell the movie properly, 336 00:20:31,480 --> 00:20:32,730 -"the movie will tank." -Right. Right. 337 00:20:32,856 --> 00:20:34,856 -All of that, you know? -You know you want it to go perfectly 338 00:20:34,942 --> 00:20:36,032 but it's not going to. 339 00:20:36,109 --> 00:20:39,149 Nothing’s going to go perfectly, so you convert that to positive self-talk 340 00:20:39,238 --> 00:20:42,738 by saying, "I do this all the time, I can start again." 341 00:20:42,908 --> 00:20:43,948 Yeah, right. 342 00:20:54,253 --> 00:20:57,553 Today, I worked with the soldiers in the pool. 343 00:20:57,673 --> 00:21:02,013 A lot of pool work and it was incredibly exhausting and taxing, 344 00:21:02,302 --> 00:21:03,972 particularly on the lungs. 345 00:21:06,515 --> 00:21:11,935 Yeah, it’s really interesting, kind of exposing myself to stressful situations 346 00:21:12,020 --> 00:21:15,570 and becoming comfortable in uncomfortable environments, 347 00:21:15,649 --> 00:21:16,819 and that’s what this is all about, 348 00:21:16,942 --> 00:21:20,362 and hopefully adapting that into my regular life. 349 00:21:20,529 --> 00:21:21,949 So, I think it’s about perspective, 350 00:21:22,030 --> 00:21:25,080 this is what I’m absorbing through this experience. 351 00:21:25,784 --> 00:21:31,004 Too often, our fight or flight is in constant fluctuation 352 00:21:31,456 --> 00:21:35,626 due to things that just aren't important, you know. 353 00:21:39,881 --> 00:21:42,431 My eyes are really sore from all the chlorine. 354 00:21:44,970 --> 00:21:48,220 But, that’s the least of my problems, isn’t it? 355 00:21:49,057 --> 00:21:53,767 I’m about to walk off the edge of a building. 356 00:21:57,316 --> 00:22:01,276 The crane challenge is extremely intimidating for Chris. 357 00:22:02,112 --> 00:22:05,372 But I want him to realize, these techniques aren't just 358 00:22:05,449 --> 00:22:08,539 going to help reduce the risk of stress damaging his health. 359 00:22:09,953 --> 00:22:15,293 They can also help us perform at our best when we're under intense pressure. 360 00:22:23,717 --> 00:22:26,257 CHRIS: After an accident, in 2013, 361 00:22:26,720 --> 00:22:30,390 Faith Dickey completely changed the way she thinks about stress. 362 00:22:32,392 --> 00:22:35,602 I was driving home to visit family for the holidays 363 00:22:35,687 --> 00:22:38,267 and my car hit a patch of black ice 364 00:22:39,441 --> 00:22:40,941 and I guess in that moment I realized, 365 00:22:41,068 --> 00:22:46,988 I was completely at peace with my potential death. 366 00:22:58,085 --> 00:23:03,755 After that accident, I just realized, making stress your friend, 367 00:23:04,257 --> 00:23:06,087 you learn ways to channel it. 368 00:23:13,892 --> 00:23:16,522 FAITH: I believe if you avoid all risk... 369 00:23:19,022 --> 00:23:21,232 you never learn what you're capable of. 370 00:23:27,322 --> 00:23:28,532 Loosen up. 371 00:23:32,202 --> 00:23:35,332 -How does the tension look to you? -I think it looks good. 372 00:23:36,164 --> 00:23:38,424 CHRIS: Since her crash, Faith has gone on to break 373 00:23:38,500 --> 00:23:40,670 multiple world records in highlining. 374 00:23:41,128 --> 00:23:45,168 A discipline that requires absolute control over the mind and body. 375 00:23:46,967 --> 00:23:51,507 It's easy for my mind to start filling with fears or stresses. 376 00:23:52,180 --> 00:23:54,600 Because it’s a natural response to get scared 377 00:23:54,683 --> 00:23:59,153 when you're super high off the ground on a wobbly line stretched over a void. 378 00:24:03,567 --> 00:24:08,357 I have an arsenal of tools to get myself across high lines. 379 00:24:09,573 --> 00:24:10,623 Breathe. 380 00:24:11,533 --> 00:24:15,833 And sometimes all I need is that small bit of positive thinking 381 00:24:15,912 --> 00:24:17,292 that I can take one step. 382 00:24:17,372 --> 00:24:18,582 You've got this. 383 00:24:20,375 --> 00:24:23,875 That might look like yelling at myself. "Come on. 384 00:24:25,630 --> 00:24:27,970 "Come on. Come on." 385 00:24:34,347 --> 00:24:36,767 "Relax, you've got this." 386 00:24:44,691 --> 00:24:49,201 And it’s so funny how self-talk can be so rewarding. 387 00:24:57,662 --> 00:25:02,212 If I’m on the middle of a highline and a huge gust of wind comes... 388 00:25:07,506 --> 00:25:09,546 Whoa! Come on. 389 00:25:09,633 --> 00:25:14,683 I just pull from my toolbelt another technique I know to deal with it. 390 00:25:16,598 --> 00:25:18,678 Some people call it segmentation. 391 00:25:20,018 --> 00:25:22,648 I try not to think about the whole challenge. 392 00:25:23,939 --> 00:25:26,689 Instead, I break it down into little chunks. 393 00:25:30,070 --> 00:25:33,700 I’m able to just focus on one step at a time. 394 00:25:34,658 --> 00:25:36,078 Breathe. 395 00:25:36,660 --> 00:25:38,580 One foot in front of the other. 396 00:25:41,748 --> 00:25:44,708 And that one step can propel me all the way across. 397 00:25:51,466 --> 00:25:53,336 I walk through fear. 398 00:25:57,264 --> 00:25:59,394 I don’t try to make it go away. 399 00:26:00,100 --> 00:26:03,690 And that has been really powerful in other realms of my life 400 00:26:04,187 --> 00:26:09,227 where I go in for a job interview, an everyday stressful situation, 401 00:26:10,151 --> 00:26:13,281 I can really transfer what I’ve learned on the highline... 402 00:26:16,157 --> 00:26:19,367 And so, things that used to stress me out a lot 403 00:26:20,328 --> 00:26:22,248 no longer affect me in the same way. 404 00:26:26,710 --> 00:26:27,750 CHRIS: When I think about it, 405 00:26:28,086 --> 00:26:30,666 I know I don't have too much that should stress me out. 406 00:26:31,047 --> 00:26:34,547 My family are healthy and happy, I've got a career I'm proud of. 407 00:26:34,884 --> 00:26:38,224 But I can still feel that stress eating away at me. 408 00:26:39,514 --> 00:26:43,524 So, for the sake of my long-term health, I really want to try to get on top of it. 409 00:26:50,066 --> 00:26:54,896 What is something that gives me huge anxiety and... and evokes stress 410 00:26:54,988 --> 00:26:57,368 is when I'm trying to take care of too many things. 411 00:26:57,449 --> 00:26:58,529 -Yes. -You know, when I've got... 412 00:26:58,617 --> 00:27:00,287 -Yes. -I've got too many projects I'm working on 413 00:27:00,368 --> 00:27:02,578 and too many emails and phone calls to respond to. 414 00:27:02,662 --> 00:27:04,372 It's, like... just becomes a little overwhelming. 415 00:27:04,873 --> 00:27:07,753 I think the key step in that is diagnosing 416 00:27:07,834 --> 00:27:10,174 why do I feel like I need to say yes to all these things? 417 00:27:10,253 --> 00:27:13,093 Yeah. I mean, when I first started acting, 418 00:27:13,214 --> 00:27:16,014 you know, my parents had very little money growing up 419 00:27:16,092 --> 00:27:17,302 -and... -Yeah. Yeah. 420 00:27:17,469 --> 00:27:18,719 And talking about to my dad one day 421 00:27:18,845 --> 00:27:20,675 about when he's going to be able to pay the bank off. 422 00:27:20,764 --> 00:27:22,064 -And him just saying, you know... -Yeah. 423 00:27:22,140 --> 00:27:23,220 -"Never, we'll... -Yeah. 424 00:27:23,308 --> 00:27:24,518 "we'll die having to pay it off." 425 00:27:25,101 --> 00:27:27,601 And that kind of really bothering me from a very young age. 426 00:27:28,063 --> 00:27:29,113 You know. 427 00:27:29,731 --> 00:27:31,481 Taking it upon myself just to say, 428 00:27:31,566 --> 00:27:33,986 I don't want that that for them, I don’t want it for me and my family. 429 00:27:34,069 --> 00:27:35,199 -Yeah. -And, 430 00:27:35,320 --> 00:27:39,240 if I'm totally honest. I did acting to get my parents out of debt, 431 00:27:39,449 --> 00:27:43,199 but I still have that thing of, like, it's all gonna go away. 432 00:27:43,286 --> 00:27:44,616 -So, it's all going to run away... -Yeah. 433 00:27:44,704 --> 00:27:46,164 ...if I don't say yes to these things, 434 00:27:46,289 --> 00:27:49,329 but then there is just this momentum that occurs and things... 435 00:27:49,417 --> 00:27:50,587 -Yeah. -...just kind of pile 436 00:27:50,669 --> 00:27:52,129 -on top of each other, and... -Yeah. 437 00:27:52,587 --> 00:27:54,507 It just kicks you in the gut, you know? 438 00:27:57,425 --> 00:27:58,925 MODUPE: Chris gets overwhelmed 439 00:27:59,010 --> 00:28:01,430 when the pressures in his life become too much. 440 00:28:01,888 --> 00:28:05,598 But I have a technique I can show him to help with those intense feelings. 441 00:28:06,184 --> 00:28:09,064 So, I’m going to put him to the test in a training exercise 442 00:28:09,187 --> 00:28:10,977 where stress is at its peak. 443 00:28:24,703 --> 00:28:27,463 Today, what I wanted to do is expose you to... 444 00:28:27,872 --> 00:28:29,712 a different type of extreme stress. 445 00:28:30,375 --> 00:28:31,705 -And... -I'm tipping it has something 446 00:28:31,793 --> 00:28:33,093 -to do with fire. -Yes, it does. 447 00:28:42,887 --> 00:28:45,517 So, yesterday, I nearly got drowned and today, 448 00:28:45,640 --> 00:28:47,230 I’m going to be burnt to a crisp. 449 00:28:49,561 --> 00:28:52,651 This isn’t stress exposure, this is medieval torture. 450 00:28:55,024 --> 00:28:57,784 -There's a fire, boys. Let's go. 451 00:28:58,069 --> 00:29:00,569 CHRIS: Since Zoc did so well during the VR test, 452 00:29:01,197 --> 00:29:03,657 I thought he could also use some of Modupe’s tips. 453 00:29:05,201 --> 00:29:08,961 So, yesterday, we did the self-talk but there are times 454 00:29:09,038 --> 00:29:11,618 when you’re just in the middle of the action 455 00:29:11,708 --> 00:29:15,998 and we feel that rush of adrenaline, when you feel that heart rate increasing. 456 00:29:16,087 --> 00:29:18,627 One of the key things is to just breathe. 457 00:29:19,382 --> 00:29:23,302 This is what first responders do and it’s called box breathing. 458 00:29:23,470 --> 00:29:28,220 -Breathe, hold, exhale, hold. -Okay. 459 00:29:28,558 --> 00:29:30,478 So, imagine four sides of a box. 460 00:29:31,686 --> 00:29:34,306 What you’re going to do is 461 00:29:35,023 --> 00:29:38,493 inhale for four seconds, hold it for four seconds, 462 00:29:38,693 --> 00:29:42,033 exhale for four seconds, hold it for four seconds. 463 00:29:42,280 --> 00:29:48,910 So, that is the process. Four seconds for each. Breathe, hold, exhale, hold. 464 00:29:49,037 --> 00:29:54,577 Breathe, one, two, three, four. Pause, one, two, three, four. 465 00:29:54,918 --> 00:29:58,668 This is an extreme situation here, but you can imagine how, 466 00:29:58,755 --> 00:30:02,585 in any circumstance in your life when you feel that heart rate increasing, 467 00:30:03,009 --> 00:30:05,179 -you can use this technique. -Breathe. 468 00:30:05,345 --> 00:30:08,005 -Breathe. Breathe through it. -Got it. 469 00:30:08,556 --> 00:30:12,686 This simple breathing technique demonstrates that the stress signals 470 00:30:12,769 --> 00:30:16,149 connecting our brain and body aren't just one way, 471 00:30:16,731 --> 00:30:19,731 the body can send signals back. 472 00:30:21,110 --> 00:30:24,450 The more stressed I am, the faster I breathe, 473 00:30:25,323 --> 00:30:29,703 and the faster I breathe, the more stressed I become. 474 00:30:31,246 --> 00:30:32,456 It’s a vicious circle. 475 00:30:33,998 --> 00:30:36,378 But if I can breathe slowly and deeply, 476 00:30:37,669 --> 00:30:39,629 the nerve fibers in my chest 477 00:30:40,213 --> 00:30:42,093 will detect the change in movement 478 00:30:43,550 --> 00:30:46,260 and flood my brain with signals to chill out, 479 00:30:47,053 --> 00:30:49,683 short-circuiting my fight or flight system. 480 00:30:50,056 --> 00:30:52,556 Throughout my body, everything is dialed down. 481 00:30:53,101 --> 00:30:56,941 From heart rate, to stress hormones, to anxiety. 482 00:31:09,617 --> 00:31:12,617 This is a simulation of a residential fire. 483 00:31:12,745 --> 00:31:14,705 Tara, Chris, you’ll be crew one. 484 00:31:14,998 --> 00:31:17,208 To help me through the training exercise, 485 00:31:17,333 --> 00:31:19,793 Modupe has teamed me up with Tara Lowe. 486 00:31:20,086 --> 00:31:22,666 She's a firefighter with sixteen years’ experience. 487 00:31:25,884 --> 00:31:29,724 Chris and I need to locate where the fire is. 488 00:31:30,305 --> 00:31:32,055 And then just pop your neck strap right over here 489 00:31:32,181 --> 00:31:33,391 so you can pull your flashlight off. 490 00:31:33,516 --> 00:31:36,556 Obviously, we need to get that fire out as quickly as possible, 491 00:31:36,686 --> 00:31:41,146 but also then to rescue any casualties that may be in that building. 492 00:31:43,693 --> 00:31:45,453 And it will be overwhelming for him 493 00:31:45,528 --> 00:31:49,908 because it’s that really acute sudden stress. 494 00:31:50,074 --> 00:31:53,664 You've got to bring three pretty heavy dummies out. 495 00:31:53,786 --> 00:31:56,656 I want CAN reports telling me exactly how much air you’ve got left, 496 00:31:56,956 --> 00:31:58,826 and I want you to get everybody out of that structure 497 00:31:58,917 --> 00:32:00,707 before you run out of that air. 498 00:32:00,835 --> 00:32:02,495 Okay, so control your breathing. 499 00:32:02,670 --> 00:32:04,670 I don't want you using all your air supply. 500 00:32:05,048 --> 00:32:06,088 Get to work! 501 00:32:10,011 --> 00:32:13,311 CHRIS: With limited air and three bodies to find 502 00:32:13,932 --> 00:32:18,142 I’m going to have to breathe slowly but still work as fast as I can. 503 00:32:19,395 --> 00:32:21,855 Okay. We have crew one entering now. 504 00:32:22,690 --> 00:32:23,780 Okay, forwards. 505 00:32:27,362 --> 00:32:30,372 Okay, see the door at the end, make your way towards that. 506 00:32:31,157 --> 00:32:33,987 -Locate the fire. -I can't see the door. 507 00:32:34,160 --> 00:32:35,580 Keep going forward. 508 00:32:37,872 --> 00:32:40,422 CHRIS: It's completely dark, it's very unsettling. 509 00:32:40,500 --> 00:32:44,920 It’s hard, hard work and I’m struggling to even get my breath. 510 00:32:51,010 --> 00:32:54,140 Stop. We're gonna take a look inside, see what's there. 511 00:32:54,222 --> 00:32:55,312 Ready? Go. 512 00:33:04,148 --> 00:33:05,528 We have a working fire. 513 00:33:09,070 --> 00:33:11,450 I'm trying to remember everything I've been taught. 514 00:33:11,614 --> 00:33:12,874 What do I do, hit it? 515 00:33:13,366 --> 00:33:15,406 Okay, direct it straight onto the fire. 516 00:33:17,036 --> 00:33:20,746 I’m tryna sort of listen. It's loud, it's hot, it’s uncomfortable. 517 00:33:20,832 --> 00:33:22,922 I'm exhausted. My lungs are burning, 518 00:33:23,001 --> 00:33:25,461 trying to, you know, pull in enough oxygen. 519 00:33:36,014 --> 00:33:39,394 I want you to do a search, Chris, of the whole area. 520 00:33:39,475 --> 00:33:41,725 You're looking for a casualty, okay? 521 00:33:41,811 --> 00:33:42,851 Okay. 522 00:33:44,856 --> 00:33:47,106 He's breathing super hard. It's fast. 523 00:33:47,191 --> 00:33:49,361 Oh, my gosh, it's so much faster than when he started. 524 00:33:49,652 --> 00:33:51,242 He's puffing. 525 00:33:54,657 --> 00:33:55,907 I've got a casualty. 526 00:33:58,619 --> 00:34:01,869 Pulling the extra weight is making it even harder to breathe. 527 00:34:09,005 --> 00:34:10,505 -I see one coming out. Okay, okay. -Yeah, we're winning. 528 00:34:10,590 --> 00:34:11,720 There's one coming out. 529 00:34:13,426 --> 00:34:16,966 What’s your air? One hundred. You don't have much air, 530 00:34:17,055 --> 00:34:19,635 but we haven't got an all clear on the upstairs level yet, 531 00:34:19,766 --> 00:34:21,476 but we do need to make sure that it's all clear. 532 00:34:22,018 --> 00:34:23,518 -Can you do that for me? -Okay. 533 00:34:25,063 --> 00:34:26,063 Yeah. 534 00:34:28,483 --> 00:34:29,483 I can't see. 535 00:34:31,569 --> 00:34:33,279 CHRIS: I know I’m breathing too fast, 536 00:34:35,073 --> 00:34:38,333 and I'll need to slow it down if I’m gonna search the upper floors. 537 00:34:39,535 --> 00:34:41,615 Crew one, get a quick all clear. 538 00:34:41,829 --> 00:34:44,619 Can't see from here. It's just a door. 539 00:34:54,050 --> 00:34:55,640 MALE VOICE: Crew one, how's your air? 540 00:34:56,385 --> 00:34:58,175 Chris, how much air do you have? 541 00:35:00,848 --> 00:35:03,058 We are at 70 bar, over. 542 00:35:04,936 --> 00:35:07,056 Received, crew one, you've got 70. 543 00:35:07,438 --> 00:35:09,608 I need you to withdraw from the structure. 544 00:35:09,732 --> 00:35:12,692 Chris, we need to get out. We need to get out now, withdrawing. 545 00:35:14,445 --> 00:35:18,315 CHRIS: With my air running low, the chief aborts the mission. 546 00:35:18,491 --> 00:35:20,451 Let's go. Come on, Chris, come on... 547 00:35:29,335 --> 00:35:32,955 I found, in the fire, the box breathing sort of went out the window 548 00:35:33,089 --> 00:35:39,429 because the breathing technique I was using was just getting 549 00:35:39,512 --> 00:35:41,102 as much oxygen as I could, you know. 550 00:35:43,182 --> 00:35:44,482 When you’re in the thick of it... 551 00:35:45,810 --> 00:35:46,980 you’re kind of just 552 00:35:47,895 --> 00:35:49,515 in survival mode, I guess. 553 00:35:51,274 --> 00:35:56,034 I feel very flat and sort of empty and disappointed in myself 554 00:35:56,112 --> 00:35:59,572 that I've let that stress control me in that situation. 555 00:36:02,869 --> 00:36:04,659 I can't imagine if it was for real. 556 00:36:05,872 --> 00:36:06,912 What that would be like. 557 00:36:08,583 --> 00:36:12,343 I’ve seen many firefighters who've perhaps divorced or separated 558 00:36:12,420 --> 00:36:15,420 from their partners, and actually when you look at it, 559 00:36:15,506 --> 00:36:18,336 it’s that underlying build-up of stress that they weren’t aware of. 560 00:36:18,926 --> 00:36:20,886 -Okay... -It plays out in that gradual breakdown 561 00:36:20,970 --> 00:36:22,970 of people's lives, really, and their physical health 562 00:36:23,055 --> 00:36:25,095 and their emotional and mental health. 563 00:36:26,017 --> 00:36:29,647 Okay, so I'm just going to invite everyone to close their eyes. 564 00:36:30,771 --> 00:36:34,781 MODUPE: An hour after the training, Chris’s stress response is still high. 565 00:36:35,568 --> 00:36:37,698 So, I’m going to monitor his breathing rate 566 00:36:37,820 --> 00:36:40,450 in a mindful meditation session. 567 00:36:41,532 --> 00:36:44,242 Firefighters regularly use this practice 568 00:36:44,327 --> 00:36:48,457 to reduce long term stress by focusing on what they are sensing 569 00:36:48,539 --> 00:36:50,499 and feeling in the moment. 570 00:36:51,250 --> 00:36:53,170 FEMALE VOICE: Be aware of all of the cells, 571 00:36:54,253 --> 00:36:57,553 moving through the physical body from head to toe. 572 00:36:59,050 --> 00:37:01,470 Even though I'm familiar with mindful meditation, 573 00:37:01,928 --> 00:37:04,968 I still don't find it that easy just to relax on command... 574 00:37:06,766 --> 00:37:10,976 especially since my mind is racing and turning over the events of the day. 575 00:37:19,695 --> 00:37:23,565 And then, I pull myself back into this state of focus. 576 00:37:26,494 --> 00:37:28,414 And I start to feel lot more peaceful. 577 00:37:35,628 --> 00:37:39,378 Mindful meditation is an extremely powerful technique. 578 00:37:40,091 --> 00:37:43,091 Not only does it make us feel less stressed in the moment, 579 00:37:43,678 --> 00:37:47,768 if we do it regularly, it can alter our stress response. 580 00:37:49,934 --> 00:37:53,524 The network in our brain that fires off our fight or flight circuit 581 00:37:53,604 --> 00:37:56,404 needs to be hypersensitive to keep you safe. 582 00:37:57,608 --> 00:38:01,358 Trouble is, all kinds of everyday pressures can set it off. 583 00:38:02,822 --> 00:38:05,622 CHRIS: But scientists believe that as little as eight weeks of 584 00:38:05,700 --> 00:38:09,200 regular mindful meditation can rewire connections 585 00:38:09,287 --> 00:38:10,747 in key parts of the brain... 586 00:38:11,998 --> 00:38:15,628 making us less likely to overreact to things that could stress us out. 587 00:38:21,090 --> 00:38:24,390 How did my stats look? Did they change, fluctuate? 588 00:38:24,552 --> 00:38:29,272 When you came in, they were higher and then there was a really, really 589 00:38:29,348 --> 00:38:34,478 a marked decrease and change in what I saw when your breathing rate 590 00:38:34,562 --> 00:38:36,612 went to something like four. 591 00:38:36,981 --> 00:38:41,441 So, even just this 15 minutes, the difference that that makes, 592 00:38:41,527 --> 00:38:45,407 what if you add to that over time or just, it becomes a practice 593 00:38:45,489 --> 00:38:48,829 that's a regular thing that not only helps you 594 00:38:48,909 --> 00:38:53,329 in being a firefighter for longer, but living longer and healthier. 595 00:38:54,874 --> 00:38:57,504 CHRIS: I can see how these techniques will help me if I use them 596 00:38:57,585 --> 00:38:59,375 when I'm stressed out in daily life. 597 00:38:59,795 --> 00:39:01,165 But hacking my stress response 598 00:39:01,255 --> 00:39:04,715 when I’m 900 feet up, trying to get across a narrow crane. 599 00:39:05,593 --> 00:39:08,053 I really don’t know if I’m ready for that. 600 00:39:26,530 --> 00:39:27,570 Go, mate. 601 00:39:28,574 --> 00:39:31,624 Feel like a UFC fighter. We've arrived. 602 00:39:31,744 --> 00:39:34,254 The nerves are definitely up there this morning. 603 00:39:37,708 --> 00:39:39,208 It's making me feel sick for you. 604 00:39:39,543 --> 00:39:41,843 If I look calm, this is some of the best acting I’ve ever done. 605 00:39:41,921 --> 00:39:43,881 -Yeah. -You don't. 606 00:39:50,262 --> 00:39:52,812 My legs are feeling like jelly... 607 00:39:54,767 --> 00:39:57,437 but I'm just trying to keep my focus forward. 608 00:39:59,188 --> 00:40:01,438 Oh, yuck, dude. 609 00:40:01,857 --> 00:40:06,277 Just look out there. That’s disgusting! There's no way! 610 00:40:09,615 --> 00:40:12,195 Hopefully, when I get up there to do the crane walk, 611 00:40:12,493 --> 00:40:14,753 I can tell myself that this is gonna be a thrill. 612 00:40:14,954 --> 00:40:16,294 This is exciting. 613 00:40:16,622 --> 00:40:20,002 Instead of telling myself how scared and terrified I am. 614 00:40:21,085 --> 00:40:23,665 Okay. 615 00:40:29,343 --> 00:40:30,343 How are you feeling? 616 00:40:31,637 --> 00:40:34,387 Yeah, I keep having moments where my brain goes, 617 00:40:34,598 --> 00:40:36,478 "Oh, no, what the hell am I doing?" 618 00:40:36,600 --> 00:40:39,400 And I gotta kinda reel it back and go, "No, no, I can see myself 619 00:40:39,478 --> 00:40:40,808 "doing it successfully." 620 00:40:42,064 --> 00:40:44,824 But I do... There's that other voice that goes, "No, no, no, no, no, 621 00:40:44,900 --> 00:40:47,070 "this is not gonna work, you're gonna fail, 622 00:40:47,153 --> 00:40:48,703 "you're gonna..." And I think it's just about 623 00:40:48,779 --> 00:40:49,859 who you give more attention to. 624 00:40:49,947 --> 00:40:53,237 It’s your mindset about that stress that can dictate whether or not 625 00:40:53,325 --> 00:40:55,535 the outcome is positive or not. 626 00:40:56,078 --> 00:40:58,118 I didn't sleep great last night. 627 00:40:58,247 --> 00:41:00,167 I feel this weird sort of, like, vertigo feeling. 628 00:41:02,960 --> 00:41:08,050 I had this image of the crane falling, smashing through a window 629 00:41:09,175 --> 00:41:11,215 and me hanging in the room below. 630 00:41:11,635 --> 00:41:14,425 And the crane about to tumble and having to get my harness off. 631 00:41:14,805 --> 00:41:17,595 That scenario is kinda, would be interesting, wouldn’t it? 632 00:41:19,435 --> 00:41:22,185 MODUPE: I'm worried Chris' head isn't in the right place. 633 00:41:22,730 --> 00:41:24,860 He's got to acknowledge those negative thoughts 634 00:41:24,940 --> 00:41:26,230 and move past them. 635 00:41:31,280 --> 00:41:35,200 Because the real challenge today isn't just walking across the crane... 636 00:41:36,577 --> 00:41:38,697 it's doing the walk calmly, 637 00:41:39,330 --> 00:41:41,870 using the techniques he’s learned to keep his heart rate 638 00:41:41,957 --> 00:41:44,207 and breathing under control. 639 00:41:45,419 --> 00:41:47,129 How are you feeling? Are you nervous? 640 00:41:48,422 --> 00:41:50,842 You keep asking me that so I’m starting to feel it a bit, yeah. 641 00:41:54,970 --> 00:41:57,600 The moment's arrived and I'm heading up to the rooftop. 642 00:42:02,937 --> 00:42:06,187 And I can feel my heart rate increasing. 643 00:42:10,110 --> 00:42:13,160 And I just keep reminding myself why I'm doing this. 644 00:42:13,948 --> 00:42:15,818 I don’t want stress to rule my life. 645 00:42:16,992 --> 00:42:18,792 Or take a toll on my health. 646 00:42:35,010 --> 00:42:37,180 -See you guys. It was fun. It was fun. -Good luck out there, mate. 647 00:42:37,263 --> 00:42:39,143 -It was a fun thirty years. -You're gonna be fine. 648 00:42:39,223 --> 00:42:40,523 -Giving love to you, mate. -I love you. 649 00:42:41,100 --> 00:42:42,730 And I’ll talk to you from up there too, 650 00:42:42,851 --> 00:42:43,851 -every now and then. -Yeah. 651 00:42:43,936 --> 00:42:45,016 So... But you’ve got this. 652 00:42:46,814 --> 00:42:47,824 See you on the other side. 653 00:42:55,781 --> 00:42:56,871 It's windy up here. 654 00:43:03,664 --> 00:43:04,754 My legs are shaking. 655 00:43:04,832 --> 00:43:06,172 -Yeah, you're nervous, huh? -I'm nervous. 656 00:43:09,378 --> 00:43:13,838 Step in there and just look out across. Now, you can reach these, can't you? 657 00:43:26,020 --> 00:43:27,810 Yeah. So, my feet feel incredibly heavy. 658 00:43:28,981 --> 00:43:31,031 -You’re looking good up there. -He's got the arms out. 659 00:43:31,108 --> 00:43:32,648 -He's ready to do it. -Don’t forget to breathe! 660 00:43:32,860 --> 00:43:34,780 -What are you thinking? 661 00:43:35,362 --> 00:43:39,162 Nothing. Just trying to enjoy the view and be comfortable 662 00:43:39,283 --> 00:43:40,833 in a very uncomfortable situation. 663 00:43:43,162 --> 00:43:46,292 Chris’s metrics are already well above his baseline. 664 00:43:46,915 --> 00:43:50,125 I’m hoping he can keep his heart rate under a hundred beats per minute. 665 00:43:51,045 --> 00:43:55,665 But right now it’s at 118 and that number is rising quickly. 666 00:43:56,675 --> 00:43:59,925 I’m well aware that my brain’s saying, "What are we doing?" 667 00:44:00,554 --> 00:44:01,644 It’s... 668 00:44:03,724 --> 00:44:06,024 it's about... I think about thinking less, you know? 669 00:44:06,101 --> 00:44:09,861 At the moment, I try to sort of think of all the things that could go wrong. 670 00:44:09,938 --> 00:44:11,148 At the moment I, you know... 671 00:44:11,231 --> 00:44:13,731 I just haven’t let that come into my head for a few days now. 672 00:44:14,818 --> 00:44:18,858 But it's... Even now, my brain is going, "Woah, what are we doing up here?" 673 00:44:18,947 --> 00:44:19,987 You know? 674 00:44:21,116 --> 00:44:23,286 So, I'm standing up there, I’m looking down. 675 00:44:23,744 --> 00:44:25,414 It's a long, long way. The wind’s blowing. 676 00:44:25,537 --> 00:44:27,827 I think, I’ve got my friends here for support. 677 00:44:29,166 --> 00:44:30,916 I’m doing my box breathing. 678 00:44:37,257 --> 00:44:39,797 One step, just one step, one step, one step. 679 00:44:40,135 --> 00:44:42,845 One step, one foot, one moment, one breath. 680 00:44:43,555 --> 00:44:45,095 And I take one more big breath. 681 00:44:51,730 --> 00:44:52,730 And I start walking. 682 00:45:01,990 --> 00:45:03,740 I feel like I can’t walk properly. 683 00:45:06,078 --> 00:45:07,748 You're breathing really well. 684 00:45:08,163 --> 00:45:10,583 This is so much better than yesterday. 685 00:45:12,376 --> 00:45:13,836 My legs have gone all funky. 686 00:45:15,587 --> 00:45:20,427 -Feel super unsteady now. -Mind the step, dude. 687 00:45:24,138 --> 00:45:25,598 -Oh, God. -Yeah. 688 00:45:30,060 --> 00:45:33,520 I keep trying to tell myself, “It’s okay, we got this. It’s what we’ve trained for. 689 00:45:34,398 --> 00:45:37,688 "Keep breathing. Stay calm." 690 00:45:42,614 --> 00:45:49,204 It’s very windy up here now. And it's... it starts to feel very... Woah! 691 00:45:49,621 --> 00:45:50,661 Oh. Wow! 692 00:45:53,751 --> 00:45:56,171 His heart rate is going down a little bit. 693 00:46:00,215 --> 00:46:01,215 Nice job. 694 00:46:02,718 --> 00:46:06,388 I’ve done it. This is beautiful. Look where I am, look at the view. 695 00:46:06,597 --> 00:46:09,057 Soak it in. This is what I’ve been training for. 696 00:46:11,602 --> 00:46:13,732 Then I realize I’ve gotta go all the way back! 697 00:46:14,438 --> 00:46:16,318 I want to look down but I don’t want to look down. 698 00:46:16,523 --> 00:46:18,153 But I just wanna kinda get it done. 699 00:46:20,569 --> 00:46:21,899 Why did I do that? No. 700 00:46:22,696 --> 00:46:25,366 And I look down and... 701 00:46:25,616 --> 00:46:27,696 ...everything starts to kinda... 702 00:46:28,202 --> 00:46:33,462 I feel I have vertigo and huge rush of adrenaline. 703 00:46:34,291 --> 00:46:38,051 Brief moments of, "Uh-oh, I can't do this." 704 00:46:38,796 --> 00:46:41,796 And I can feel my heart rate increasing. 705 00:46:42,216 --> 00:46:43,176 You good? 706 00:46:43,759 --> 00:46:45,339 I’m just trying to lower my heart rate a bit. 707 00:46:47,054 --> 00:46:50,274 -How are the stats looking? -His heart rate, he's at 145. 708 00:46:50,390 --> 00:46:52,730 -This is double his rate at rest. -Yeah. 709 00:46:53,227 --> 00:46:54,937 Yeah, looking down is gross. 710 00:46:55,187 --> 00:46:57,227 Chris, jump on the chopper mate. You’re gonna make it! 711 00:46:58,273 --> 00:47:01,443 CHRIS: I really wanna focus now on the breathing techniques 712 00:47:01,568 --> 00:47:05,778 and all the strategies she’s taught me to see if I can lower my heart rate, 713 00:47:05,906 --> 00:47:08,576 and so I just stand there for a moment and look out. 714 00:47:08,951 --> 00:47:14,251 I pull myself back into the focus state and be present in the moment. 715 00:47:24,466 --> 00:47:26,126 Mindful and present. 716 00:47:32,891 --> 00:47:35,061 CHRIS: And I block out any thoughts of doubt. 717 00:47:35,185 --> 00:47:39,765 I just keep telling myself there’s no possibility of me not doing it. 718 00:47:42,943 --> 00:47:46,033 -And I take my first step. -There he goes. 719 00:47:54,246 --> 00:47:55,616 How’s my heart rate? Has it lowered? 720 00:47:55,831 --> 00:47:57,461 MODUPE: Yeah, it’s down to 103. 721 00:47:57,541 --> 00:48:00,001 It had gone up to 145, so... 722 00:48:00,085 --> 00:48:01,545 -Yeah. -He's got this. 723 00:48:05,090 --> 00:48:08,300 With every step, l seem to grow more confident. 724 00:48:12,514 --> 00:48:17,484 I know the techniques are working so I let myself just enjoy the experience. 725 00:48:26,361 --> 00:48:27,821 I feel like I’m in control. 726 00:48:31,783 --> 00:48:36,203 And your heart rate is down to 90, 88, 87! 727 00:48:36,330 --> 00:48:40,420 It keeps on going down, so... Look at you using those tools! 728 00:48:44,421 --> 00:48:46,591 -He's giving us a bit of karate! -Now we are getting cocky here. 729 00:48:46,673 --> 00:48:47,973 Confident, isn't he? 730 00:48:49,968 --> 00:48:52,428 -Karate kid up in here! -Yes. 731 00:48:55,933 --> 00:48:59,773 -That's extremely intense. Wow. -Good job, Chris. Good job. 732 00:49:00,103 --> 00:49:02,813 -Well done, mate, I’m proud of you. -Love it. That's great. 733 00:49:03,982 --> 00:49:05,612 Was that harder than the VR? 734 00:49:08,445 --> 00:49:10,025 -Insanely harder. -It is? 735 00:49:10,113 --> 00:49:11,163 -It's gnarly. -Yeah. 736 00:49:11,281 --> 00:49:13,621 Like, it's right there, it's right at the door, 737 00:49:13,700 --> 00:49:14,790 -like, the fear. -Yeah. 738 00:49:15,077 --> 00:49:16,407 So, what level of stress was that for you? 739 00:49:16,495 --> 00:49:21,165 If you had put me in that situation with no prior conversation or training 740 00:49:21,291 --> 00:49:23,791 or what have you... I think I would have just gone, 741 00:49:23,877 --> 00:49:25,297 "No. No way." You know. 742 00:49:28,298 --> 00:49:32,588 So, this experience is not just about these acutely stressful moments like this, 743 00:49:32,678 --> 00:49:35,138 but it's about the long term, the longevity, 744 00:49:35,222 --> 00:49:37,142 I mean, that’s a piece of why you wanted to do this. 745 00:49:37,265 --> 00:49:41,435 Every step where you focus, every moment that you breathe, 746 00:49:41,603 --> 00:49:43,613 that is allowing you to live longer 747 00:49:43,689 --> 00:49:47,229 because you’re not having that chronic stress response. 748 00:49:47,317 --> 00:49:49,067 -Yeah. -And you’re allowing yourself 749 00:49:49,152 --> 00:49:52,782 to go back to baseline naturally and when you do that, 750 00:49:52,864 --> 00:49:55,914 that means you're at less risk of cardiovascular disease, 751 00:49:55,993 --> 00:49:59,503 you're at less risk of not recovering when you’re sick. 752 00:49:59,913 --> 00:50:02,713 So, it’s not just this moment, it’s about the long term. 753 00:50:03,166 --> 00:50:05,786 Hopefully, next time the kids are having a tantrum in a restaurant 754 00:50:05,961 --> 00:50:06,881 and people are filming it, 755 00:50:07,337 --> 00:50:09,457 I’m trying to smile through it, be relaxed, huh? 756 00:50:09,548 --> 00:50:11,718 -Yeah. -It'll be real. It won't be a performance. 757 00:50:16,388 --> 00:50:20,058 I think what I’ve taken away from this experience is that... 758 00:50:21,727 --> 00:50:26,767 the story you tell yourself becomes your reality. 759 00:50:28,066 --> 00:50:30,066 If I told myself prior to walking out on the crane 760 00:50:30,152 --> 00:50:32,742 that I wasn’t going to be able to do it or what if I fall or whatever, 761 00:50:32,821 --> 00:50:35,571 then I probably would have failed, I probably wouldn’t have done it. 762 00:50:37,284 --> 00:50:39,244 It really is mind over matter. 763 00:50:40,370 --> 00:50:43,000 So, you don't have to be ruled by those fearful emotions. 764 00:50:51,465 --> 00:50:52,715 Do we have a harness for Zoc? 765 00:50:53,842 --> 00:50:54,842 Have to get a small one. 766 00:50:56,261 --> 00:50:57,261 Turn that camera off. 767 00:50:57,679 --> 00:50:59,639 -Yeah. -Cut it. 768 00:51:44,976 --> 00:51:46,846 Yeah!