Life moves fast. Between deadlines, responsibilities, and the constant stream of information, it’s easy to get swept up in stress before we even notice it’s happening. But what if I told you there’s a simple, research-backed way to ground yourself—in just three minutes?
That’s what the 3-Minute Breathing Space is all about. And in the spirit of helping you care for your mind as much as your to-do list, I created a guided version you can return to any time you need a reset.
What is the 3-Minute Breathing Space?
The 3-Minute Breathing Space is a foundational practice from Mindfulness-Based Cognitive Therapy (MBCT)—a therapeutic approach that combines cognitive behavioral strategies with the power of mindfulness.
This short practice is designed to help you step out of “autopilot mode” and into the present moment. It doesn’t ask you to fix your thoughts or change your emotions. Instead, it creates a little breathing room between you and your stress, so you can respond more skillfully to whatever life throws your way.
It’s not about perfection. It’s about pausing, checking in, and coming home to yourself, even if just for a few minutes.
A Guided Reset—Just for You
Whether you’re feeling overwhelmed, distracted, or simply need a moment of quiet, this video was created to guide you through the process gently and compassionately.
In it, we’ll move through three intentional steps:
- Awareness – Acknowledge what you’re thinking and feeling right now
- Breathing – Anchor your attention in the breath
- Expansion – Widen your awareness to your entire body and the present moment
It’s simple, portable, and can be done anytime, anywhere.
Why It Matters
You don’t need 30 minutes of silence on a mountaintop to begin practicing mindfulness. This 3-minute pause can be a powerful act of self-care, especially for high-functioning individuals who are always on the go.
Taking even a few mindful breaths has been shown to:
- Lower stress levels
- Reduce reactivity
- Improve clarity and decision-making
- Support emotional regulation
- And increase feelings of calm and control
And perhaps most importantly: it helps us remember that we are not our stress. We are the ones observing it. That shift in perspective can be everything.
How to Make This Practice Yours
I encourage you to bookmark this video, save it to your favorites, or even schedule it into your day like a meeting with your best self.
You can use this practice…
- Before a big meeting or presentation
- When you’re feeling emotionally triggered
- After a tough conversation
- Or simply as a daily ritual to check in with yourself
No experience with mindfulness is required—just a willingness to show up for yourself.
Looking for More Support?
This video is just one of many tools I share to help individuals navigate life with more clarity, compassion, and resilience. If you’re feeling overwhelmed or looking to deepen your self-awareness, therapy might be the next supportive step.
You can reach out to me using the contact information below—I’d be honored to walk that journey with you.
Until next time,
Your favorite enabler of Mental Wellness
The Montclair Therapist
Dr. Amanda Aster-McKenna, Psy.D.
(She/Her/Hers)
NJ Licensed Psychologist #5888, Private Practice, Montclair, NJ
Adjunct Professor, Kean University, Department of Advanced Studies in Psychology
Manager, New York City Chapter of the Association for Contextual Behavioral Science
Board Member, Mental Health Association of Essex and Morris
*Peace, Love, & Fierce Acceptance*
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