'Take three seconds, take a deep breath and then make your move'.

Former Irish Army Ranger, Ray Goggins has one tip that applies whether you're dealing with a screaming child or a 'bus load of Taliban' and it all comes down to your reaction and response.

Ray has just released a new book 'Ranger 22' which looks at his remarkable career which has seen him go from working in the elite wing of the Irish Defence Forces to living in some of the most dangerous places in the world and now, putting civilians through the toughest course in the country in Special Forces: Ultimate Hell Week.

Ray joined Dermot and Dave to chat about his career, his take on recent unrest in his former workplace of Kabul and why mindset is key no matter your challenge.

You can catch the chat in full by clicking play above.