One practical and effective mindfulness technique is “Three Breaths.” This simple short practice can be done by any worker in any work environment from a server during a busy restaurant shift to an office worker to someone working on a construction site. This simple yet powerful practice can be done in as short as 20-30 seconds and, as the name suggests, just three breaths! It can be done alone as an individual practice or in a group as a group practice. You can keep your eyes open or close them as the space and setting allows. I always encourage people to take really deep, full breaths, feeling the breath fill up the stomach and chest which serves to calm the nervous system — an important aspect of this practice. If you take only short fast breaths, it’s not as effective. Of course, this depends on your situation and shorter breaths are better than no breaths! The practice focuses the mind, relaxes the body and engages our nervous system and emotional intelligence to guide what to do next. It can be done over and over during the day and is particularly helpful if you are feeling overwhelmed as happens to all of us from time to time. This practice enables us to find focus and ‘what’s important now.’
“Three Breaths” technique:
Preparation: Notice your connection to the earth — it’s always important to be grounded first before undertaking a mindfulness practice. Whether you are sitting or standing, simply bring your attention to your feet. Next, notice your posture. It can help to push your shoulders back and tuck your chin sometimes. Finding a posture that is Alert, yet relaxed. This whole part will become part of your practice over time without even thinking about it and it shouldn’t take you time to do. You may also notice these body posture and connection points more on the second breath when you relax your body.
1st Breath: Focus on the Breath
Take a deep, elongated breath with your attention on the air filling your stomach and ribs up to your upper chest. Notice the outbreath, you may feel relaxation in your stomach. Follow the breath all the way out.
2nd Breath: Relax the Body
Bring full awareness to the body on the second breath. On the in-breath you may possibly notice any spots that stand out. It could be tension, sore muscles, tingling, pins and needles, anything. Just notice. On the outbreath, deeply relax the body. If you have practiced body scan this may seem easier to you. If you haven’t practiced body scanning, I encourage it! It is an incredible mindfulness practice that is very powerful in developing self-awareness. Those who are deeply practiced in body scan will likely experience this breath very differently. Let go of any physical tension and you may develop some new awareness of what is happening in your body and what your body needs on this breath!
3rd Breath: As the Question,“What’s Important Now?”
During this breath, bring your attention to the open-ended question: What's important now? Whatever answer arises for you, trust that it is what you need at that moment. It could be as simple as getting a glass of water or as grand as adjusting or renewing focus on your larger purpose in life — or anywhere in between.
I often practice this technique multiple times a day and, even though it’s only three breaths, I believe it’s a very powerful mindfulness practice. Enjoy!