From Mindful Leader: The 4 Main Brain Systems Changed by Mindfulness Practices


The Resilience System: The networks for stress regulation and equanimity


Function: Enables you to recover from distress and not get hijacked by strong emotions.

Key Structures Enhanced: The neural pathways connecting the prefrontal cortex and the amygdala, and the vagus nerve (turns on the parasympathetic nervous system)

Key Structure Regulated: The amygdala (smoke detector for threats)

Strengthening This System Corresponds To:

      • Lower stress arousal response and lower inflammation
      • Higher baseline level of equanimity
      • Composure in times of crisis


Box Breathing:

Can activate the resilience system and calm the amygdala.

Count to 4 for each part of the breath; in breath, pause, out breath, pause.

Breath in 2, 3, 4

Pause 2, 3, 4

Breath out 2, 3, 4

Pause 2, 3, 4