What Is In The Zone Skills Training?
In The Zone lessons are a practical system developed by Dr. Ray Mulry to teach mind-body integration through breath, movement, and attention. Drawing from Social Learning Theory and Polyvagal Theory, these lessons help regulate stress, improve coordination, and strengthen your ability to perform under pressure.
Dr. Mulry describes this approach as “mind/body integration with a full-body attitude”—a way of training your nervous system and body to work together for optimal performance in daily life.
Why It Matters
Many people operate under chronic stress, poor movement habits, or physical tension. In The Zone Skills Training helps reset your system through purposeful breathing and movement, restoring calm, clarity, and control.
Unlike passive treatments, this is active self-care. You learn by doing—and what you learn sticks.
Core Components of In The Zone
Relaxed Moves
These skills teach calmness, balance, and regulation. You’ll learn:
- Soft Stomach Breathing
- The Position of Comfort
These are foundational tools for calming your nervous system and preparing for more advanced skills.
Power Moves
Build physical power and protect yourself during exertion. You’ll learn:
- Power Breathing
- The Position of Strength
- Back Safety Zone techniques
These skills are used in athletic training, back safety, and recovery.
Elastic Moves
Develop flexibility, flow, and real-time adaptability. These moves support:
- Smooth transitions between tension and relaxation
- Better coordination during stress
Focused Moves
Train your attention and performance precision under pressure.
- Build steady concentration
- Stay grounded and in control
The Science Behind the Method
Social Learning Theory (SLT)
SLT explains that behavior is learned, purposeful, and goal-directed. In The Zone helps develop:
- Internal Locus of Control
- Expectancy (confidence in outcomes)
- Reward Value and Behavior Potential
👉 What is Social Learning Theory?
Polyvagal Theory
Your autonomic nervous system plays a key role in how you handle stress. In The Zone helps:
- Stimulate the vagus nerve
- Promote safety, calm, and regulation
👉 Learn more about Polyvagal Theory
Tools You Can Use
- Personal Concerns Inventory (PCI): Identify personal stressors and clarify goals
- Relaxation Therapy: Calm your nervous system and support recovery
- Healthy Back Courses: Learn safe movement and injury prevention
- Stretching Routines: Improve strength, balance, and flexibility
👉 Watch the Self-Care Video Series
👉 Explore the Self-Care Series blog post
Start Training Now
In The Zone Skills Training is practical, free, and ready when you are. It’s ideal for anyone looking to:
- Manage pain and stress
- Improve posture and movement
- Perform better at work, school, or in sports
These lessons help you take control from the inside out.