Mindful Mondays: Three-Minute Breathing Space

F! feeling bad, let’s practice Three-Minute Breathing Space!

The three-minute breathing space takes a brief amount of time to center your inner self, ground with your breath, and become aware of your whole self. It decreases stress and improves focus. If you want a longer list of benefits, I nerd out on the science for this practice and other mindfulness practices on my website.



For this one you are going to focus on your thoughts and feelings in the first minute, become aware of your breath for the second minute, and expand your awareness to your whole body. Remember, to observe instead of participate and notice without judging. I’ll guide you.

  1. Find a comfortable seated or standing position.
  2. Take some cleansing breaths, melt into your posture, shake out any stiff areas.
  3. Close your eyes if you’re comfortable doing so—if not find a space to stare at across the room that isn’t another person…don’t be creepy.
  4. Let’s begin…
    1. Minute 1: Take note of your thoughts and emotions as they are right now. Be an observer to them, not a participant—notice they exist without trying to engage with or solve them. Be curious, notice patterns if they are there.
    2. Minute 2: Shift your focus to your breath. Feel the coolness of the air enter your throat, lungs, and abdomen. Notice the expansion of your lungs and belly. Then, observe the heat of the breath as you exhale. Feel your belly and lungs empty.
    3. Minute 3: For your final minute, expand your awareness to your whole body. Detect the sensations of your body. Notice any tightness in your muscles, tingling in your limbs, the release of tension or settling of your shoulders, neck, or jaw…
  5. When you are ready, open your eyes are begin noticing what is in your environment.

Thank you for joining me for mindful Mondays! Let me know what you liked or disliked about this practice in the comments. Have a great rest of your week.



This three-minute breathing space walks you through the becoming more aware of the self and merging observations with your breath. It incorporates the practices you’ve already done in a meaningful way. Three-minute breathing space also takes up very little time, so you can reground and recharge mid-day or even several times per day.

In the first minute you are immersed in observing your own experience in the present. I am a huge fan of mindful observation techniques because of how great they are for combatting anxiety and reversing the damages of gaslighting. Every time you engage in mindful observation practice, you are enhancing your ability to notice what often goes unnoticed. You hear sounds you never knew were there and see items or details that you overlooked. It works the same with personal observations, so when you observe your thoughts and emotions you are exposing hidden ideas, words, feelings, and patterns of inner experiences. The more you expose your inner world, the more confidence you will have in expressing them. Confidence in our experiences builds agency over anxiety.

Science is all over the benefits of mindful breathing. Taking time to focus on your breath, how deeply you breath, and the rhythm of your breath can have positive effects on mood, attitude, social interactions, stress, sleep, and physical issues like asthma, hypertension, and COPD. Three-part breathing space does not tell you how to breath, so you can choose which breathing technique works best for you that day.

The brilliance of three-part breathing space is the merge of awareness of self cognitively and physically. It encourages you to join your inner and outer experiences, which provides the opportunity for your brain to detect patterns. It is in these patterns that agency is truly enhanced because your brain uses patterns to drive behavior. You are creating a space where the sensations of your body are being linked to the thoughts and emotions you are experiencing, both of which typically go unnoticed. The more you practice three-part breathing space, the more purposeful your actions will be.

For more information about three-part breathing space, follow the links below:

Physician Health and Well-Being: Three Minute Breathing Space

The Three-Minute Breathing Space Practice

Three Minute Breathing Space

Three-Minute Breathing Space: a Resource

If you are interested in increasing your ability to regulate your emotions, move through the world more purposefully, and manage overwhelming anger and anxiety, consider registering for updates on upcoming programs and sign up for your free consultation.

Disclaimer: This content is intended for educational purposes only. It is not a substitute for mental health treatment. It is important for survivors of abuse to find mental health professionals who understand trauma and abusive relationships. Please seek support from trusted and trained practitioners. This content is not meant to be used by anyone as diagnostic criteria. Permissions have not been granted for anyone to utilize this material as a source to make allegations about specific individuals. Any online content produced by Michelle Minette and F! All That Wellness Coaching is an educational discussion about narcissism which is a descriptive term for tendencies and behavioral patterns. Individuals with narcissistic features or tendencies do not necessarily meet DSM-5 diagnostic criteria. The terms narcissistic and narcissism are used as descriptions of tendencies and behaviors and are not meant as clinical terms.



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