3-Breath Mindfulness: Center Yourself Anytime, Anywhere

Take a few moments to reconnect with yourself through this simple yet powerful 3-breath mindfulness practice.

In just three intentional breaths, you’ll:

• Tune into your physical sensations
• Acknowledge your current emotions
• Clarify what matters most in the present moment

This practice helps calm the nervous system, builds resilience, and strengthens your ability to stay grounded and focused — no matter what life brings.
Use it anytime you need a quick reset to feel centered, empowered, and clear. After working over 25 years in the music industry, I have used this technique countless times. I hope you enjoy it!

Transcript

Hello.

In a world that moves at a million miles an hour,

It's easy to get swept away by the pressure,

The deadlines,

And everything pulling at your attention while working in the music industry.

But right now,

You have the power to center yourself.

You don't need an hour.

You don't even need five minutes.

All you need is three breaths.

So let's get right to it.

Let's take one deep breath in together,

Focusing on the physical sensations of the breath flowing in through the mouth or nose,

Into the back of the throat,

Inflating the lungs,

Gentle pause,

Deflating the lungs,

Feeling it come back up the throat and out the nose or mouth.

Second breath,

Check in with your current emotions and give it a label.

Are you feeling happy,

Sad,

Frustrated,

Hungry,

Tired,

Irritable,

Anxious?

Simply give it the first label that comes to mind and leave it at that.

Third breath,

Ask yourself,

What is it that I need in this current moment?

Is it taking another deep breath,

Drinking some water,

Perhaps grabbing a snack,

Perhaps making that phone call you've been dreading forever?

Go ahead and make a note of it to do it in the next minute when I'm done explaining why we want to do this practice often.

So this simple three breath practice pulls you out of overwhelm and drops you back into the present moment.

It sends a signal to your nervous system that you are safe,

Grounded,

And capable of handling whatever is in front of you.

So this technique reminds you that you are in control of your mind,

Not your stress,

Not your schedule,

Not your past,

Not your future.

You are instantly empowered.

Not only that,

But you can use this technique anytime,

Anywhere,

Backstage,

At the airport,

During a tough conversation,

Before a big meeting,

After load out.

You can use it to switch gears,

To calm yourself down,

To come back into your body and your mind.

That third breath,

The focus breath,

This becomes your guide.

It reminds you that you already have what you need to handle your tasks,

Your goals,

And your life.

It's a tool to get centered,

Grounded,

Empowered,

And motivated all in just three breaths.