Three-Minute Breathing Space
When you don't have time for a full session, this three-step pause helps you step out of autopilot. It takes about three minutes and can be done at a desk, in the car (parked) or anywhere.
- Time
- 3 minutes
- Level
- Complete beginner
- Position
- Seated or standing
- Best for
- Workday stress, transitions between tasks
Step by step
How to practise
- 1
Minute 1 — Notice: ask 'What is here right now?' Name thoughts, feelings and body sensations.
- 2
Minute 2 — Gather: narrow your attention to the breath in the belly.
- 3
Minute 3 — Expand: widen attention to the whole body, posture and face.
- 4
Take one deliberate breath and return to your day.
Best for
Workday stress, transitions between tasks
Why practise it
A quick way to reset attention and interrupt stress during the day.
Make it work for you
Tips & common mistakes
Tips
- Set three reminders a day to practise
- Think of it as an hourglass: wide, narrow, wide
Watch out for
Treating it as a way to get rid of feelings rather than notice them.
Good to know
Questions
Can I do this with eyes open?
Yes — it works well with a soft gaze at your desk.
Popularised in modern mindfulness-based programmes.
What helps
Props that make this easier
- Meditation cushion (zafu) Lifts the hips so you can sit tall without strain. View on Amazon
- 108-bead mala One bead per mantra or breath; one round is 108. View on Amazon
- Lavender eye pillow Gentle weight and darkness to help the eyes and mind settle. View on Amazon
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