The F3 Method

12/04/2025

https://www.youtube.com/watch?v=76HuH7Pm69k

Have you ever felt mentally cluttered — full of thoughts, yet unable to focus? You scroll endlessly, drift between tabs, and struggle to form a single clear ...

10/10/2025

✨ Can’t make it to Hope & Harmony tomorrow night? ✨

You can still make a difference. Donations are being accepted until tomorrow evening in support of Operation Come Home’s vital programs for at-risk and homeless youth in Ottawa.

Every contribution helps create real opportunities in housing, education, employment, and mental health.

👉 Donate today at https://www.hopeharmonyottawa.ca/tickets


Operation Come Home Overflow Brewing Company MonkeyJunk Sara Prisma • Uplifting Artwork Chelsea Miller

10/01/2025

"Breathing-Based Meditation Decreases Posttraumatic Stress Disorder Symptoms in U.S. Military Veterans: A Randomized Controlled Longitudinal Study"

Given the limited success of conventional treatments for veterans with posttraumatic stress disorder (PTSD), investigations of alternative approaches are warranted. We examined the effects of a breat...

09/12/2025

For Canadian EMS workers, active and retired

Last week, I shared this image and asked a question about safety in EMS. This week, I had a conversation with Dr. Renee MacPhee, Associate Professor at Wilfrid Laurier University, and John Prno, Retired Paramedic Chief and Emergency Services Consultant, regarding the Canadian Study of Violence Against Paramedics. This study is being conducted in partnership with the Paramedic Chiefs of Canada and the Paramedic Association of Canada.

If you are currently a working or a retired paramedic in Canada (which for the purpose of this study includes EMR, EMA, P*P, ACP, CCP, and med-techs in the Canadian Armed Forces), regardless of the position or rank that you hold, and would like to participate in Phase I of the study, then follow this link to complete the survey: https://uwaterloo.ca/statistical-consulting-survey-research-unit/canadian-study-violence-against-paramedics

I will share the results of this study upon its completion, along with the recommendations to minimize the effects of violence against EMS workers in Canada. Here’s an opportunity to share your experiences and contribute to improving the safety of EMS in Canada.

Stay safe everyone,
DanSun

07/28/2025

IT’S NOT JUST ABOUT JESS - IT’S ABOUT ALL OF THEM 🇨🇦
Petition E-6661 starts with Private Jess Larochelle, but this is about EVERY Afghanistan hero who deserves Victoria Cross consideration.
Star of Military Valour recipients who may warrant review:
• Warrant Officer William MacDonald - crossed open ground under “a hurricane of metal” to rescue wounded comrades
• Master Corporal Sean Teal - rescued fallen soldiers while under direct enemy fire
• And many others whose extraordinary valor went unrecognized
We START with Jess because his case is crystal clear - defending his position with a broken back against overwhelming Taliban forces. But the Independent Military Honours Review Board we’re demanding will examine ALL compelling cases.
Here’s the thing - when Jess or ANY deserving Afghanistan Star of Military Valour recipient gets upgraded to Victoria Cross, it would feel like WE ALL got it. It would feel good to ALL of us. That recognition honors every single person who served, who sacrificed, who came home changed.
18 years is long enough.
While our allies honored their heroes (Britain: 3 Victoria Crosses, Australia: 4, USA: 18 Medals of Honor), Canada awarded ZERO.
Every signature brings us closer to justice for ALL our forgotten Afghanistan heroes.
SIGN E-6661 - Justice for Jess opens the door for justice for all.

They fought together. Now we fight for them together. Sign the petition: https://www.ourcommons.ca/petitions/en/Petition/Details?Petition=e-6661

06/13/2025

05/01/2025

❣️ Our communities thrive because of your sacrifices. Eternally grateful

May 1st marks , a time to honour the unwavering dedication and courage of all of our first responders who protect and serve our communities. As a municipality, we are deeply grateful to the teams of emergency responders in North Grenville and the United Counties of Leeds and Grenville. Your commitment, professionalism, and sacrifice do not go unnoticed. Today, and every day, we extend our heartfelt respect and admiration to all the incredible individuals who keep our communities safe.



Mayor Nancy Peckford, North Grenville Deputy Mayor John Barclay - North Grenville Councillor Kristin Strackerjan, North Grenville Councillor Doreen O'Sullivan Councillor Debbie Wilson

04/28/2025

04/28/2025

Thank you Broadmind Mental Health for your incredibly insightful and compassionate Mental Health First Aid training!

01/16/2025

Thank you to the North Grenville Fire Services for inviting me to introduce The F3 Method concept to many fire chiefs of the surrounding areas. I was honoured to be invited and that the NGFD have benefited from / trust this methodology.

FYI:
When the effects of stress and or experiencing traumatic events are not addressed:
- Nervous system (the Guard Dog) regulation becomes impaired
- Alienation from self, body, emotions and mental acuity
- Emotional regulation is hindered = increased intensity of emotions (ex; anger outbursts), irritability, insomnia, anxiety, depression, addiction, lack of intimacy and sexual disfunction, lack of sense of value and purpose
- Increased; blood pressure, heart rate, cholesterol
- Immune system is compromised, stomach issues, aches and pains, joint issues
(just to name a few)

How the F3 Method Helps:
- Emotional regulation and Mental acuity is enhanced by; Movement, fascia work, mindfulness and breath control
- Fascial work is grounding and can calm the NS
- Movement pumps out endorphins (feel good neurotransmitters)
- Connects the mind to movement = decreases stress level
- STOPS the Default Mode Network from its regular reactionary patterns
-- DMN cannot be changed through narrative / visceral experience is required

REMEMBER:
*CONTROL YOUR BREATH = CONTROL YOUR OUTCOME

Reach out for more info:
thef3method@gmail.com
www.f3method.ca

* We teach Emergency Response Personnel & Military Servicemembers (ERP & MS) self-guiding tools to maintain optimal performance and resiliency.

01/07/2025

✨ TONIGHT ✨

✨Start your 2025 by opening up the body and relaxing the mind.
See you tonight at 7pm @ Douvris!

The F3 Method & TriWolf Shanti Healing Yoga

Register: triwolfshantihealing@gmail.com
Last minute drop-ins are welcome ✨

11/11/2024