Three Breath Break To Reset The Nervous System

A quick and foundational tool for managing stress. This guide begins by bringing you to the present moment and then breaks down the practice of the three-breath break. A mindfulness tool for a reset whenever you find yourself overwhelmed.

Transcript

Hello and welcome.

This is Abby Cameron with Indigo Coaching.

This is a guided practice on alleviating stress with three deep breaths.

Let's begin by taking a moment to allow your body to settle into a comfortable position.

You may close your eyes or keep them slightly open,

Allowing the spine to lift and the shoulders to soften.

We will start practice today by simply stopping.

Begin by taking a full breath in and a long breath out.

Notice what it's like to just stop,

To simply be still and present in this very moment.

You may notice thoughts,

Bodily sensations or sounds.

Just notice what it's like to be alive and in this moment.

Simply stopping.

Each time you find the mind somewhere else,

Play with inviting a sense of stopping.

Let's continue our practice.

Alleviating stress with three deep breaths.

Begin by taking a deep breath and hold it for five seconds.

Exhale and relax.

Take another deep breath,

As deep as you can,

And hold it,

Counting for five seconds.

And as you exhale,

Just imagine blowing out all of your stress.

Take a third deep breath and hold it.

And as you exhale,

You blow out any stress you've been holding onto,

Saying to yourself,

Relax now.

This is your new solution to stress.

Whenever you become stressed in the future,

You simply take three fully in and deep breaths,

Holding it at the top of the inhalation for five seconds.

And when you exhale,

Blow out any stresses that you feel.

And on the third breath,

As you exhale,

You simply say to yourself,

Relax now.

Finish our practice today with a deep breath.

Inhaling,

Holding,

And exhaling.

When you start a new activity today,

Maybe a work meeting,

Maybe a meal,

Simply practice stopping,

Becoming fully present,

And taking a moment to take three deep breaths.

Thank you.

Reviews

Excellent, thank you so much

I feel that a lot of my stress is gone! The breathing exercise was good and my lungs feel good too!

💙

Really enjoyed this practice - short, clear and practical. Maybe add some gentle music underneath.

Love -3 deep breaths and saying relax now

Great for a mid-day pause, and reminder to breathe intentionally. Thank you! 😌🤙🏽

What a great practice. So simple, yet effective. 😊

Practical and soothing. 🙏🏻

Thank you Abby, I can see this working for me. Namaste 🙏🏾☀️

Wonderful

Simple, yet effective! Thank you!

I couldn’t do my usual morning routine today but I found this very effective practice for mindfulness in the middle of the day. Thank you!

Loved this - thank you