In our fast-paced and often overwhelming world, it’s easy to rush through the day without pausing to simply breathe. Yet within each breath lies an opportunity to find calm, clarity, and connection with ourselves and the present moment. The practice of three mindful breaths offers a simple but powerful way to return to this sense of grounding, anytime, anywhere. In just a few minutes, you can release tension, steady your thoughts, and reconnect with your body. Whether you’re new to mindfulness or deepening your journey, this short guided exercise invites you to slow down, breathe deeply, and find peaceful awareness within.
Finding Your Comfortable Position
Begin by finding a comfortable position, you can be sitting, standing, or lying down. Take a moment to let your body settle. Invite a gentle sense of relaxation, allowing yourself to be supported by the ground or chair beneath you.
Notice the weight of your body, the points of contact with the earth, and any sounds or smells in your surroundings. Simply become aware of what is here, in this moment.
As you breathe, relax your belly and chest, letting go of tension. Soften your shoulders, unclench your hands, and release the muscles in your face. With each breath, allow your body to feel a little lighter, a little more at ease.
The Practice: Three Mindful Breaths
Now, we begin the practice of three mindful breaths.
Take a slow, gentle inhale, and notice the sensation of the air as it passes through your nostrils and fills your chest and abdomen. Feel the rise of your body as you breathe in.
When the inhale naturally ends, allow it to shift into a soft, unforced exhale. Notice the feeling of air moving out — the warmth, the rhythm, the release.
Rest for a brief moment, then begin again.
On your second breath, inhale deeply, bringing your attention fully to the feeling of breathing in. As you exhale slowly, notice how your body responds — perhaps your shoulders drop, or your jaw relaxes.
On the third and final breath, simply be with the rhythm of the air moving in and out. There’s nowhere else you need to be — just here, breathing.
Reflecting on the Experience
After your three breaths, take a moment to notice how you feel. What sensations did you experience? Was the air cool or warm? Were your breaths long or short?
You might notice a sense of calm or clarity, or you may feel distracted, both are completely natural. Mindfulness isn’t about “doing it right.” It’s about showing up with gentle awareness and curiosity.
Each time you practice, you strengthen your ability to stay present, observe your inner world, and respond with kindness.
Keep Practicing Mindful Breathing
If you found this exercise helpful, try returning to it throughout your day — before a meeting, during a stressful moment, or right before bed. Over time, you’ll build greater focus, emotional balance, and a deep sense of ease.
In the coming weeks, we’ll explore other ways to bring mindfulness to the breath and body, helping you cultivate grounded awareness and self-compassion.
