9
FOCUSED BREATHING
Before we begin, please know that the skills and exercises we will be sharing are designed
to enhance personal awareness. This may be a new experience for some of you. It’s
normal to feel a bit uncomfortable, especially when trying something new or different. If these feelings become
intense, take a moment to pause, sit quietly, and use the self-soothing skills you will learn to help you relax. Rejoin the
class when you are calmer. Remember, you can always talk with me after class if you need more support.
Instructor Note: As an instructor, you may need to provide extra encouragement for those who are new to
this activity. Walk around the room to ensure everyone is grasping the technique correctly. Since this may
be an entirely new experience for many, be prepared to demonstrate it repeatedly, possibly on an individual
basis, until everyone feels comfortable.
In Mind Matters, there are several breathing exercises for you to try. The purpose of these exercises is to calm your
body and quiet your mind. Consistent practice of breathwork has been shown to positively impact brain growth. This
technique helps you think and evaluate situations rather than react impulsively. Focused Breathing is a powerful yet
simple technique that can transform your physical and mental well-being. It’s a tool used by top athletes and Navy
SEALs to handle stress, stay focused, and boost performance.
Imagine having this special tool in your tool belt to help you manage stress, sharpen your focus, and boost your
energy—all through breathing. This breathing pattern helps manage stress by regulating heart rate and calming the
nervous system.
Most people take breathing for granted, but intentional breathing can have immediate, profound effects on
your well-being. Even top athletes, like Giancarlo Stanton, a Major League Baseball player, use specific breathing
techniques to maintain peak condition. Here’s a quick video analyzing his breathing (the link to this video is in the
Lesson 1 PowerPoint).
Sounds cool, right? Let’s learn how to do it!
Lead Focused Breathing Exercise
Let’s give Focused Breathing a try. First, we’ll start by having you place your hands behind your neck and lace your
fingers together. Lean back a little and take a breath. Notice your belly rising and falling with each breath. Do this a
couple of times to get started.
Let me guide you through Focused Breathing. These instructions are on page 3 of your journal.
Instructor Note: You can follow the Focused Breathing (1.a) script in the Toolkit. Feel free to copy it for ease of
use. You can also use Mind Matters Minutes: Focused Breathing Exercise, or Me &My Emotions: Focused Breathing
Exercise.
Process Focused Breathing
Take a moment to notice how you feel, what your body sensations are, and what thoughts you have.
Ask: Now that you have tried it, what did you think of Focused Breathing? It’s important to notice how you
felt during your first attempt. How do you think you could benefit from doing Focused Breathing in your own
life?
Let’s GO!
FOCUSED BREATHING
Before we begin, please know that the skills and exercises we will be sharing are designed
to enhance personal awareness. This may be a new experience for some of you. It’s
normal to feel a bit uncomfortable, especially when trying something new or different. If these feelings become
intense, take a moment to pause, sit quietly, and use the self-soothing skills you will learn to help you relax. Rejoin the
class when you are calmer. Remember, you can always talk with me after class if you need more support.
Instructor Note: As an instructor, you may need to provide extra encouragement for those who are new to
this activity. Walk around the room to ensure everyone is grasping the technique correctly. Since this may
be an entirely new experience for many, be prepared to demonstrate it repeatedly, possibly on an individual
basis, until everyone feels comfortable.
In Mind Matters, there are several breathing exercises for you to try. The purpose of these exercises is to calm your
body and quiet your mind. Consistent practice of breathwork has been shown to positively impact brain growth. This
technique helps you think and evaluate situations rather than react impulsively. Focused Breathing is a powerful yet
simple technique that can transform your physical and mental well-being. It’s a tool used by top athletes and Navy
SEALs to handle stress, stay focused, and boost performance.
Imagine having this special tool in your tool belt to help you manage stress, sharpen your focus, and boost your
energy—all through breathing. This breathing pattern helps manage stress by regulating heart rate and calming the
nervous system.
Most people take breathing for granted, but intentional breathing can have immediate, profound effects on
your well-being. Even top athletes, like Giancarlo Stanton, a Major League Baseball player, use specific breathing
techniques to maintain peak condition. Here’s a quick video analyzing his breathing (the link to this video is in the
Lesson 1 PowerPoint).
Sounds cool, right? Let’s learn how to do it!
Lead Focused Breathing Exercise
Let’s give Focused Breathing a try. First, we’ll start by having you place your hands behind your neck and lace your
fingers together. Lean back a little and take a breath. Notice your belly rising and falling with each breath. Do this a
couple of times to get started.
Let me guide you through Focused Breathing. These instructions are on page 3 of your journal.
Instructor Note: You can follow the Focused Breathing (1.a) script in the Toolkit. Feel free to copy it for ease of
use. You can also use Mind Matters Minutes: Focused Breathing Exercise, or Me &My Emotions: Focused Breathing
Exercise.
Process Focused Breathing
Take a moment to notice how you feel, what your body sensations are, and what thoughts you have.
Ask: Now that you have tried it, what did you think of Focused Breathing? It’s important to notice how you
felt during your first attempt. How do you think you could benefit from doing Focused Breathing in your own
life?
Let’s GO!
