Course Outline

Course Preparation

Module #1

ASSESSING FLIGHT COMFORT

• Orientation to the Quiet Flying Course (notation).

• Scoring Key for the Flight Simulation.

• Scoring Sheet for the Flight Simulation.

• Flight Simulation #1.

Module #2

BREATHING AND INTERNAL BODY CONTROL

• Key Stress Circuits and Control Points

• Breathing when Threatened, Anxious or Calm

• Stress and Brain Function

• Adaptive and Maladaptive Breathing

• Accessory Muscles of Respiration.

• Diaphragmatic Breathing.

• Adapted Breathing

Module #3

MUSCLE RELAXATION AND BEING CALM

• Muscle Relaxation

Module #4

FINDING THE RIGHT FOCUS

• Anxiety and General Focusing Errors

• Specific Anxious Distractions

• Achieving Focal Control

• Focusing Exercises.

• Your "Perceptual Script”

Module #5

QUIETING THE MIND

• "Changing the Channel"

• Meditation/Visualization

Module #6

COMBINING SKILLS & CREATING A OF PLAN

• An Integrated Relaxation Exercise

• Flight Simulation #2

• "Assembling" Your QF Plan