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