So as a therapist,
I get a lot of questions from my clients about these different mindfulness exercises.
And I'm going to explain today the three-step breathing space.
So I was first introduced to this as the three-minute breathing space through the MBCT program,
Which was developed by the therapists Siegel,
Williams,
And Teasdale.
But I quickly came to realize the minutes,
I think,
Are much less important than the steps themselves.
So I try to really focus in on these three steps in hopes that folks learning and practicing will be able to begin incorporating this on their own whenever they need it.
So this is one of those unique tools that can be used as a daily practice just to strengthen the nervous system,
The ability to remain aware,
Remain present.
But it's also useful for preparation.
So if you're preparing for a stressful experience,
Maybe a job interview or having to talk to your boss or coworker about something that might be stressful,
That's just an example.
There's a lot of different stressors out there.
But you can use this as a tool to prepare.
So the idea is you do this before you go into that situation,
Maybe in your car before you go into the building.
It can also be used as a more reactionary tool.
So the stressor already happened.
I'm anxious.
I'm feeling upset.
I can pull out this three-step breathing space tool in order to help myself kind of re-center,
Reset and get back to a more healthy baseline.
And I always encourage my clients to do all three.
Do it daily,
You know,
First thing when you wake up,
Maybe at lunch time,
Maybe at night.
Whatever works in your schedule,
Do it daily.
But also use it as a proactive,
Preventative sort of approach to help bring yourself down before a stressor and also to help bring yourself down after a stressor.
So that's why I think the three steps is really important.
So step one being gather your thoughts,
Become aware of your current experience.
Step two,
Focus on the breath.
Step three,
To expand the breath.
If you know those three steps and you can practice them with my rapid three-step breathing space or the normal version,
It's a little bit longer.
If you know those three steps,
You can do it in 30 seconds,
Three minutes,
30 minutes,
However long it takes,
However much time you have.
The three steps is what's important.
And even if you're doing it for 30 seconds,
It's going to be better than not doing it at all.
So give it a try.
Practice with my,
Either the rapid or the longer one.
I think it's five or ten minutes,
Depending on how much time you have.
Practice with it,
Use it,
And you might get to the point where you can start doing this on your own without needing to pull out the app and follow along with me.
That's my goal,
Is to give folks tools to be able to do this stuff on their own when they need it to help them live healthier,
Happier lives.
All right,
So I hope that explains it.
Thanks.
