The Three-Minute Breathing Space

When to Practice

This exercise can be done anytime you feel overwhelmed, distracted, or in need of a mental reset. It is particularly helpful before starting a challenging task, transitioning between activities, or during moments of stress.

Where to Practice

Find a quiet place where you will not be disturbed for a few minutes. This could be your office, a parked car, a quiet room at home, or even a bench in a park. While silence is ideal, this exercise can also be done in a moderately noisy environment if necessary.

What You Need

You don’t need any special equipment for this exercise. All that is required is a willingness to pause and pay attention to your thoughts, breath, and surroundings. If possible, sit in a comfortable chair or stand in a stable, upright posture.

What to Do

1. Step One: Pause and Notice
   Begin by taking a moment to pause whatever you are doing. Close your eyes if you feel comfortable, or keep them softly focused on a fixed point in front of you. Spend the first minute observing your thoughts, emotions, and physical sensations. Ask yourself:
   • What thoughts are running through my mind?
   • How am I feeling emotionally right now?
   • What physical sensations am I noticing in my body?
   There is no need to judge or change anything. Simply observe and acknowledge what is present.
2. Step Two: Focus on Your Breath
   Shift your attention to your breath. Notice the natural rhythm of your breathing without trying to control it. Pay attention to the sensation of air entering through your nose, filling your lungs, and leaving your body. If your mind starts to wander, gently bring your focus back to your breath. You might find it helpful to silently say “in” as you inhale and “out” as you exhale. This step helps anchor you in the present moment.
3. Step Three: Expand Your Awareness
   In the final minute, expand your awareness outward. Notice the sensations in your body, such as the feeling of your feet on the ground or the support of your chair. Become aware of the sounds, smells, or movements in your environment. Take a moment to feel connected to the space around you. Allow yourself to fully return to the present moment, feeling calm and centered.

After the Exercise

When the three minutes are up, gently open your eyes if they were closed. Take a moment to notice how you feel. Do you feel calmer, more grounded, or clearer in your thoughts? You may even feel a slight shift in perspective or energy. Carry this sense of calm and presence with you as you move on to your next activity.