The Three Minute Breathing Space
Grounding Through Sounds, Sensations, & Breath
How can I stay grounded before, during, and after a stressful situation?
What strategies can I use to reset?
How do I recalibrate with limited time?
Video Resources
In this 5-part video series, Françoise Mathieu explains the steps of the Hot Walk & Talk protocol and shares tips to implement this strategy in the workplace.
THREE MINUTE BREATHING SPACE
FIRST MINUTE: NOTICE ANY SOUNDS YOU HEAR
What sounds are close and what sounds are distant? Notice how the sounds arise and then disappear. If you notice your thoughts wandering, simply (and without judgment) return to the sounds.
SECOND MINUTE: NOTICE ANY BODY SENSATIONS
What parts of your body are warm, what parts are cold? Notice the sensations of contact with the floor or chair. Whatever you notice is perfectly fine and does not need to be changed in any way.
THIRD MINUTE: NOTICE YOUR BREATH
Where in your body do you feel your breath? In your nose, your chest, or your stomach? Notice the expansion and settling of your body as you breathe. Follow the full inhale and exhale of each breath.
Downloadable Resources
