The Three-Minute Breathing Space

When John Teasdale, Mark Williams, and I were developing MBCT, we designed the Three-Minute Breathing Space as a practice for approaching experience from two attentional lenses, both narrow and wide. We wanted to create a sort of choreography of awareness that emphasized shifting attention, checking in, and moving on. This practice provides a structure for noting, grounding, and allowing—in the midst of challenging situations or whenever automatic pilot takes over.

Attend To What Is

The first step invites attending broadly to one’s experience, noting it, but without the need to change what is being observed.

Focus On The Breath

The second step narrows the field of attention to a single, pointed focus on the breath in the body.

Attend To The Body

The third step widens attention again to include the body as a whole and any sensations that are present.

son practices MBCT over time, the greater the benefits for easing depression.

To find a therapist who has been trained and certified in practicing MBCT, visit accessmbct.com

If you or someone you care for is having suicidal thoughts, these helplines in the US, Canada, and UK offer free, confidential prevention, crisis resources, and support 24/7/365.

US: 1-800-273-8255 suicidepreventionlifeline.org

Canada: 1-833-456-4566 crisisservicescanada.ca/en/ UK: 116-123 samaritans.org ●

Perhaps because of its flexibility and real-world focus, the Three-Minute Breathing Space is one of the most durable practices used by participants well after MBCT has ended.

–Zindel Segal