Breathe For Three

Breathe for Three is a simple yet powerful mindful pause designed to calm your nervous system and bring you back into your body.
Through three intentional breaths—inhaling through the nose, softly holding, and sighing the breath out—you invite your shoulders to drop, your chest to open, and your mind to soften.
This brief practice activates the body’s natural relaxation response, helping you release tension and feel refreshed in just a few moments.
Return to these three breaths anytime, anywhere, as a steady anchor back to ease and presence.

Transcript

Hi,

This is Barbara Badalati of Be Alive and Well and this meditation is Breathe for Three.

So let's fall still and just notice your breathing right now.

Breathe through your nose if you can do that and take in a nice deep inhale through your nostrils and then drop your jaw and let the exhale fall from your mouth.

Once again,

Breathe in through your nostrils and feel the coolness of the air coming in.

Now hold the breath for just a few seconds and then relax your jaw and exhale,

Maybe even sighing out any tension or stress.

So here's our third deep breath.

Close your mouth so you can take in a slow full breath into your lungs and maybe your ribcage expands.

You might even feel the breath lift your collarbone and then hold the breath at the top just another second and now sigh out the exhale.

Feel your shoulders drop.

Feel maybe your chest more open.

Maybe you feel relaxed or maybe you feel refreshed.

Just taking three deep breaths elicits the relaxation response and can offer great benefits.

So take three deep breaths anytime,

Anywhere.

Thank you.

This is Barbara Badalati.