3-Minute Breathing Space: Mindfulness Practice Guide

This structured mindfulness exercise helps reset your attention in just three minutes. Let's break down each stage of this effective stress-reduction technique.

What is the 3-Minute Breathing Space?

The 3-minute breathing space is a core mindfulness practice that:
- Takes only 180 seconds to complete
- Helps transition between mental states
- Improves present-moment awareness
- Reduces stress and anxiety

The 3 Stages of Mindful Breathing

Stage 1: Opening Awareness (1 minute)

• Adopt a receptive, open attention
• Notice thoughts, feelings, and sensations without judgment
• Observe mental content like clouds passing in the sky

Stage 2: Focused Attention (1 minute)

• Narrow your focus to the belly and breath
• Notice:
  • Belly rising on inhalation
  • Belly falling on exhalation
  • Subtle physical sensations

Stage 3: Expanded Awareness (1 minute)

• Widen attention to include:
  • Your whole body (head to toes)
  • Points of contact with your seat
  • The surrounding space
  • Ambient sounds and air movement

Why This Practice Works

This technique helps:
- Increase mental flexibility
- Break automatic thought patterns
- Create space between stimulus and response
- Develop present-moment awareness

How to Practice (Step-by-Step Guide)

1. Get Comfortable

   • Sit upright but relaxed
   • Close your eyes if comfortable

2. Stage 1: Open Monitoring

   • Ask: "What's my experience right now?"
   • Notice thoughts, emotions, bodily sensations

3. Stage 2: Focused Attention

   • Bring attention to belly breathing
   • Follow each inhale and exhale

4. Stage 3: Expanded Awareness

   • Widen attention to your whole body
   • Include your environment
   • Rest in open awareness

5. Complete the Practice

   • Gently open your eyes
   • Notice any shifts in awareness

Pro Tip: The Hourglass Visualization

Imagine an hourglass to represent the practice:
- Wide top = Open awareness
- Narrow middle = Focused attention
- Wide bottom = Expanded awareness

Video Demonstration

Watch the 3-minute breathing space practice

When to Use This Practice

• During work breaks
• Before important meetings
• When feeling stressed
• During emotional moments
• As a daily mindfulness routine

Additional Resources

• Breathing Techniques for Stress Reduction
• Introduction to Mindfulness Meditation
• Mindfulness for Beginners Guide