Meditation Training

Mindfulness 3-Minute Breathing Space

Introduction 141060546

Finding inner peace and balance can feel like a daunting challenge when life gets busy. Fortunately, the practice of mindfulness can help us become more grounded and connected with our true selves amid our ever-growing to-do lists. One of the simplest ways to implement mindfulness into everyday life is through the 3 Minute Breathing Space technique.

This short practice supports you in resetting your mind, body, and emotions—and best of all, it only takes three minutes!

Key Takeaways

  • The 3 Minute Breathing Space technique is a mindfulness exercise that helps reduce stress and anxiety.
  • By focusing on your breath and staying present, you can experience benefits like increased peace of mindimproved focus, and decreased worry and stress levels.
  • Practicing the 3 Minute Breathing Space involves slowing down, cultivating acceptance and compassion, and responding to stress more skillfully.
  • This technique can be guided by experts like Mark Williams or Jessica Huneycutt, making it easier to incorporate into your daily life for anxiety relief.

What is the 3 Minute Breathing Space Technique?

What is the 3 Minute Breathing Space Technique 141060665

The 3 Minute Breathing Space Technique is a mindfulness exercise designed to help individuals approach their experience from two attentional lenses. It is guided by mindfulness expert Mark Williams and offers various benefits when practiced regularly.

Purpose of the exercise

The 3 Minute Breathing Space exercise has a clear goal. It helps you slow down and take a short break from your busy day. The focus is on your breath, so you feel calm and peaceful.

This mindfulness method trains your mind to stay present and not drift off into worries or stress. By doing this regular exercise, you can deal with tough times better and feel more at ease in your life.

Benefits of practicing

The 3 Minute Breathing Space exercise has many good points. It helps you relax. Your focus gets better. You will feel more calm and at peace. This method can also cut your worry and stress levels. It helps your mind stay in the present moment. Doing this exercise often can make changes in how you think and feel.

  1. Increases peace of mind.
  2. Boosts focus and concentration.
  3. Lowers stress, worry, and anxiety.
  4. Helps stay grounded in the present moment.
  5. Promotes a better, more positive state of mind.
  6. Leads to a deeper understanding of oneself.
  7. Makes it easy to deal with tough times.

Designed to approach the experience from two attentional lenses

This exercise looks at things in two ways. First, it makes you focus on your own breath. You feel the air as it moves in and out of your body. Then, it lets you see all the other stuff happening inside you.

This can be thoughts or feelings that pop up while focusing on breathing. Mark Williams helps us do this right with his guide to this exercise. His way keeps our minds from wandering off too much during the 3-minute breathing space practice.

Guided by mindfulness expert Mark Williams

Mark Williams, a well-known mindfulness expert, provides guidance for the 3 Minute Breathing Space technique. With his expertise in mindfulness and meditation, he helps individuals navigate this practice effectively.

By following his instructions and insights, you can learn how to cultivate present moment awareness and respond to stress more skillfully. Mark Williams’ guidance adds an extra layer of support as you explore the benefits of this simple yet powerful technique.

Steps to Practice the 3-Minute Breathing Space

Steps to Practice the 3 Minute Breathing Space 141060116

Slowing down and turning into the present moment

Slowing down and turning into the present moment is an important part of practicing the 3 Minute Breathing Space technique. It involves taking a moment to pauseletting go of distractions, and bringing your focus to the here and now.

By slowing down, you allow yourself to become more aware of your thoughts, emotions, and physical sensations. This helps you to cultivate mindfulness and be fully present in the current moment.

Instead of rushing through life on automatic pilot, this step encourages you to take a few moments for yourself each day and reconnect with what is happening right now.

Cultivating acceptance and compassion

Cultivating acceptance and compassion is an important aspect of the 3 Minute Breathing Space technique. This practice encourages us to be kind and understanding towards ourselves and our experiences.

Rather than judging or resisting what we are feeling, we learn to accept it with openness and non-judgment. By cultivating acceptance, we can reduce self-criticism and create a more compassionate relationship with ourselves.

This allows us to respond to stress in a more skillful way, choosing how we want to react rather than reacting automatically. By practicing this mindset regularly, we can develop greater resilience and emotional well-being.

Responding to stress more skillfully

When we practice the 3 Minute Breathing Space, we learn to respond to stress more skillfully. Instead of reacting automatically and getting overwhelmed, this technique allows us to step back and observe our thoughts and feelings without judgment.

By taking a few moments to focus on our breath and anchor ourselves in the present moment, we can gain clarity and make wiser choices in how we respond to stressful situations. This helps us break free from negative thought patterns and reduce reactivity, allowing for greater calmness and resilience in the face of stressors throughout our day.

How the 3 Minute Breathing Space Can Help with Anxiety Relief

The 3 Minute Breathing Space technique can be a powerful tool for reducing anxiety and promoting relaxation. With guided exercises led by experts like Jessica Huneycutt, this practice helps decrease anxiety levels and allows individuals to respond more skillfully to stressful situations.

By bringing attention to the present moment and cultivating acceptance and compassion, the breathing space exercise provides a way to step out of automatic pilot and reconnect with the body and breath.

This mini meditation can be easily incorporated into daily life, offering relief from anxiety throughout the day.

Guided exercise by New Orleans Saints yoga instructor Jessica Huneycutt

Jessica Huneycutt, a yoga instructor for the New Orleans Saints, guides us through the 3 Minute Breathing Space exercise. With her expertise in mindfulness and relaxation techniques, she helps decrease anxiety and promote a sense of calm and relaxation.

By following her guidance, we can learn to respond more skillfully to stressful situations and cultivate acceptance and compassion towards ourselves and others. Jessica’s expertise adds an extra layer of support to this powerful mindfulness practice that can benefit our overall well-being.

Decreasing anxiety and promoting relaxation

The 3 Minute Breathing Space technique can be a helpful tool in decreasing anxiety and promoting relaxation. By taking just three minutes out of your day to practice this mindfulness exercise, you can calm your mind and body.

This guided meditation, led by experts like Jessica Huneycutt, allows you to focus on your breath and sensations in the body, bringing you into the present moment. It helps to decrease anxiety by grounding you and allowing you to respond more skillfully to stressful situations.

By incorporating this practice regularly into your daily life, you can find relief from anxiety and experience greater relaxation throughout the day.

Mindfulness 3 Minute Breathing Space Script

To begin your practice, find a quiet space and close your eyes or keep them open with a soft gaze.

  • Awareness (1 minute): Begin by finding a comfortable, upright position. You can either close your eyes or focus on a spot in front of you. Take a deep breath to bring yourself into the present moment. Acknowledge and register your current experience, even if it’s unwanted. This step is about stepping out of automatic pilot and reconnecting with the present moment
  • Breathing (1 minute): Now, gently redirect your full attention to your breathing. Notice the cool air flowing in through your nose as you inhale and the warm air as you exhale. Pay attention to each in-breath and each out-breath as they follow, one after the other. Your breath can function as an anchor to bring you into the present and help you tune into a state of awareness and stillness. If your mind wanders away from your breath, simply bring it back to noticing each breath in, and out
  • Expanding (1 minute): Finally, allow your awareness to expand to include a sense of the body as a whole, your posture, and any sensations that are present. This step is about creating a more spacious awareness. Hold everything in this slightly softer, more spacious awareness. Notice your breath moving in your body, bringing your awareness to your thinking, and whatever you are feeling emotionally right now. Gently broaden this awareness to notice the whole experience

    Remember, the key skill in using mindfulness is to maintain awareness in the moment. This 3-minute breathing space provides a way to step out of automatic pilot and reconnect with the present moment

Take a few deep breaths and notice any physical sensations in your body. Then, shift your focus to your breath, feeling the sensation of each inhale and exhale. If your mind wanders, gently guide it back to the breath.

Finally, widen your awareness to include any thoughts or emotions present in this moment without judgment. This script can be used as a guide during the exercise to help you stay focused and grounded in the present moment.

Incorporating Mindfulness into Daily Life

Incorporating mindfulness into daily life offers numerous benefits and can be done in simple ways that seamlessly fit into your routine.

Benefits of regular mindfulness practice

Regular mindfulness practice offers numerous benefits for individuals. These include:

  • Reducing stress and anxiety
  • Enhancing focus and concentration
  • Improving emotional regulation and resilience
  • Cultivating a greater sense of self – awareness
  • Promoting relaxation and better sleep
  • Increasing compassion and empathy towards others
  • Enhancing overall well – being and happiness

Simple ways to incorporate mindfulness into daily routine

Here are some simple ways to bring mindfulness into your daily routine:

  1. Start your day with a few moments of mindful breathing. Take a deep breath in, and slowly exhale, paying attention to the sensation of each breath.
  2. During meals, focus on the flavors, textures, and smells of your food. Take your time to savor each bite and truly appreciate the nourishment it provides.
  3. When you’re walking or commuting, try to be fully present in the experience. Notice the sensations of your feet touching the ground or the breeze against your skin.
  4. Take short breaks throughout the day to check in with yourself. Close your eyes, take a few deep breaths, and allow yourself to reset and recharge.
  5. Practice gratitude by taking a moment each day to reflect on three things you are grateful for. This can help shift your focus towards positivity and appreciation.
  6. Incorporate mindful movement into your routine by engaging in activities like yoga or stretching exercises. Pay attention to how your body feels as you move and connect with each movement.
  7. Use technology mindfully by setting boundaries for screen time and being intentional about when and how you use digital devices.
  8. Before bed, spend a few minutes journaling about your day or practicing a gratitude meditation. This can help calm your mind and promote better sleep.


Incorporating the 3 Minute Breathing Space technique into our daily lives can bring numerous benefits. By slowing downbeing present, and cultivating acceptance and compassion, we can respond to stress more skillfully.

Whether it’s reducing anxiety or promoting relaxation, this mindful exercise serves as a valuable tool in finding calm amidst the chaos of our frantic world. Give it a try today and experience the positive impact of mindfulness in just three minutes.


1. What is the 3 Minute Breathing Space in mindfulness?

The three-minute breathing space is a quick and calming meditation practice connected to mindfulness-based cognitive therapy (MBCT). It utilizes your sense of the body, focusing on sensations of breathing.

2. Who created the Three Minute Breathing Space?

John Teasdale, Jon Kabat-Zinn, and Zindel Segal co-developed this soothing technique as part of Mindfulness-Based Cognitive Therapy or MBCT.

3. How do you do the Three Minute Breathing Space method?

You follow three steps in roughly one minute each without trying to change them in any way: The first step invites awareness around sensations while maintaining an erect and dignified posture. The second step narrows focus to the breath like abdomen outbreath; third step expands it back to be aware of the whole body.

4. Can I use a timer when doing this mindful exercise?

Yes! Applying skills between sessions or even during one needs consistency – keeping track using a timer for these ‘3 minutes’ helps stay focused on breath rather than time passed.

5. Does this work with eyes open?

In some formal meditations step instructions may include options like having eyes open- but remember that nothing should become forced ; as you try not making experiences deliberate but instead reconnecting with present moment naturally!

6.Is practicing it helpful outside therapy sessions?

Absolutely! It’s designed for applying therapy skills both in real-world situations and treatment sessions- whether needing grounding during frantic world moments or wanting gentle spirals into calm mind states.

Mindfulness 3-Minute Breathing Space
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