Releasing Fear 3 Minute Breathing

When fear rises in your chest, your thoughts, or the pit of your stomach, this short 3-minute emotional reset helps you meet it with gentleness rather than resistance. In this micro meditation, you’ll be guided to breathe, ground, and soften the edges of fear. Each exhale may become a tiny act of release, helping your body remember what safety feels like.

This practice is designed for sensitive, neurodiverse, or easily overstimulated minds. You won’t be asked to push fear away, but simply to let calm grow beside it.

Perfect for a lunchtime reset, before a big task, or whenever life feels uncertain, these three mindful minutes are your reminder that peace still lives underneath the fear.

Music of Wisdom 8hz Alpha Binaural Beats

Transcript

Hi,

My name is Sandhya.

This short research is here to help you ease fears whole and to reconnect with steadiness inside of you.

Take a gentle breath in through the nose,

Belly expanding wide and sigh out through the mouth.

In through the nose,

Sighing out through the mouth.

And a once more sighing breath.

Releasing.

Here is a space where it is safe to soften.

Now breathe in for the count of four,

Hold for seven,

And out for eight.

Breathing in,

Two,

Three,

Four,

Hold,

Two,

Three,

Four,

Five,

Six,

Seven,

And eight.

Two,

Three,

Four,

Five,

Six,

Seven,

Eight.

In,

Two,

Three,

Four,

Hold,

Two,

Three,

Four,

Five,

Six,

Seven,

And eight.

Two,

Three,

Four,

Five,

Six,

Seven,

Eight.

Once more.

In,

Two,

Three,

Four,

Hold,

Two,

Three,

Four,

Five,

Six,

Seven,

And eight.

Two,

Three,

Four,

Five,

Six,

Seven,

Eight.

Take another deep breath in and out.

And carry this feeling with you,

A reminder that safety can always be found.

Take one breath at a time.

And in your own time,

Begin to move the fingers and the toes,

And gently opening the eyes.