There are moments in the day when something shifts inside us.

A difficult email. A tone of voice. A memory. A quiet but persistent sense that we are behind, not enough, too much, or about to get something wrong.

Most of the time we do not notice the shift. We simply move faster. Think harder. Tighten. Push through. The nervous system goes into automatic pilot.

The Three-Step Breathing Space is a brief practice that’s designed precisely for these moments. It takes around four minutes. It is not about relaxation. It is about interruption of habit.

When we pause deliberately, even briefly, something important happens neurologically. The prefrontal cortex, responsible for reflective awareness, comes back online. The stress response softens just enough for choice to reappear. We move from reacting to responding.

Try for yourself.  

A practice in three movements

The practice unfolds in three movements, you can imagine an hourglass shape: 

First, wide awareness.
We acknowledge what is actually here. Thoughts, emotions, bodily sensations. Not analysing them. Not correcting them. Simply recognising.

This step alone can be disarming. Often what drives overwhelm is not the experience itself, but the unconscious effort to avoid it.

Second, gathering attention.
We anchor attention in the breath. The breath becomes a stabilising reference point. It is always available, always present, and gently rhythmic. This step steadies the mind without forcing calm.

Third, expanding awareness.
We widen awareness again to include the body and the space around us. Instead of collapsing into our thoughts, we remember we are larger than them.

When to use this audio

This audio is an invitation to practise pausing. You might use it:

• Between meetings
• After conflict
• Before an important conversation
• When you notice yourself spiralling
• Or simply as a daily ritual of returning to yourself

The practice is short. The impact, when repeated, can be cumulative. 

If this audio resonates with you and you would like to find out more for yourself or your organisation about how Veronika can help you increase your stress resilience and help prevent burnout, schedule a confidential enquiry call today.

Veronika Kloucek, Senior Psychotherapist, Trainer, Coach