Week 1: Why Mindfulness
Nervous System Practices
Practice 1: Box Breath
A simple daily practice for building nervous system resilience.
Sit comfortably with straight back, shoulders relaxed, and eyes closed.
Inhale through your nose for a count of 4.
Hold for a count of 4 (or same length as the inhale).
Exhale through your nose for a count of 4.
Hold for a count of 4.
Repeat this pattern for 5-10 minutes at a time, taking breaks as needed.
Practice 2: Ether Breath (Double Exhale with Hum)
A calming practice to support vagal tone and downregulation.
Sit comfortably with straight back, shoulders relaxed, and eyes closed.
Inhale through the nose for a count of 4.
Exhale through the nose for a count of 8 (or twice as long as the inhale), making a soft hum during the exhale.
Repeat this pattern for 5-10 minutes at a time, taking breaks as needed.
Tips
Keep your breath gentle, unforced and unhurried.
You can modify the length of the inhale and exhale, as long as you follow the breathing patterns.
Notice how your nervous system responds. Where do you feel a difference in your body?
You can either view the information here on line, or download the Week 1 lesson pages