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PBH M3.5: Reflective Exercise


Three-Minute Pause

Reset your Mind: Stop, Breathe, and Think: Today, all of us are juggling multiple responsibilities, and often that comes with increased stress. During times of stress, our sympathetic nervous system is stimulated and can trigger a number of physical responses. But what if we could do something to combat this fight or flight reaction and actually decrease our stress and relax?

Let's Begin!

This week we are going to learn how to do something called diaphragmatic breathing or "abdominal breathing." Diaphragmatic breathing is a deep breathing exercise that fully engages the diaphragm and increases the efficiency of the lungs. Abdominal breathing is just one of many breathing exercises but it is the most important one to learn before exploring other techniques. 

Your first attempts at diaphragmatic breathing may feel strange or effortful. But with practice, however, the exercise should become easier and more relaxing. To begin your practice, please review the video below.

Assignment Instructions

After completing this video and exercise, in one or two paragraphs reflect on the following:

  • Take notice and describe your experience.  
  • Analyze the experience and answer the following question.
    • In what way did this exercise allow you to slow down for a few minutes? What did you experience? What reactions did you have?
  • Reflect on what you learned and how you will use this learning in your life.  
  • Reflective Journal Rubric (1)

Reflective Journal Rubric (1)




This criterion is linked to a Learning OutcomeReflection

90 pts


Rich in content with exceptional insightful analysis; evidence that experience had been thoroughly processed and thoughtfully reflected upon. Journal is clear, logical, and articulate.

76.5 pts


Substantial information with evidence of insight and analysis; evidence that experience had been thoughtfully reflected upon. Journal flows well and is coherent.

67.5 pts


An adequate degree of observations demonstrating some insight and analysis; demonstrates superficial self-reflection with regards to the topic. Journal is somewhat vague and lacks depth.

58.5 pts


Simplistic observations provide little or no insight, comments, or analysis; more descriptive than reflective. Journal is difficult to follow and/or has gaps in a logical sequence.

0 pts


Meets no criteria or submission was not completed.

90 pts

This criterion is linked to a Learning OutcomeWriting Mechanics

10 pts


Journal entries contain no grammatical errors; sentences flow seamlessly.

8.5 pts


Journal entries have minor grammatical errors but sentences convey meaning.

7.5 pts


Journal Entries have some grammatical errors and sentences flow in a choppy way and/or are confusing.

6.5 pts


Journal entry contains frequent errors and is poorly written.

0 pts

No Marks

Did not complete assignment.

10 pts

Total Points: 100


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