Adaptive Mindfulness
Foundational Skills

Lesson 3: Ground with Breath

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Lesson Overview

Our breath is a consistently powerful tool to connect influence the state of our nervous system. Rapid, inhale focused breathing will active us, while slower, exhale focused breathing will calm us down. Developing a strong foundation of learning to use your breath to alter your state of being will enable you to unlock the potential of Adaptive Mindfulness in ways that are hard imagine, until you try it for yourself.

Guided Meditation

Centered on using the breath as an anchor, this meditation teaches techniques like balanced breathing and extended exhales to calm the nervous system. Returning to the cabin of concentration, you practice grounding yourself through mindful breathing. The exercise transitions from the imagined inner refuge to the real world, emphasizing appreciation for the air that sustains all of life, fostering a deep sense of presence and gratitude.

Mindfulness Exercises

After you finish the guided meditation, try an exercise below that you believe will be most helpful for you!

AI Mindfulness Coach

You can ask our AI Mindfulness Coach (link here) to share different breathing techniques and the scientific evidence of how each might impact your nervous system. You can then select which you want to incorporate into your routine and have the coach create a personalized protocol for you.

Journal Reflections

  • When you focus on your breath, are you able to inhale or exhale longer? If there is a difference, why might that be?

  • How can grounding yourself with breath prepare you for daily challenges that frequently occur for you?

  • Describe your physical and mental state after practicing slow, mindful breathing.

Mindful Moments

  • Sit or stand tall, inhaling to elongate your spine and exhaling to soften your shoulders.

  • Enjoy one minute noticing the sensation of air entering and leaving your nostrils.

  • Take three deep breaths, lengthening your exhale each time, to calm your nervous system in a stressful moment.

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