3 Minute Mindfulness Reset for Mental Clarity | Episode 2

17 Mar 2026 · 3 min

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3:03

TJ Walker guides you through a three-minute breathing exercise: four-second inhales through your nose, six-second exhales through your mouth. Repeat it twice daily to slow your heart rate and reset your mind.

Chapters

Take a comfortable seated position. If at any time you feel lightheaded, return to normal breathing. We'll begin with a steady inhale through the nose for 4.
Exhale slowly through the mouth for 6.
Good.
Inhale for 4.
Exhale for 6. Let your shoulders drop.
Inhale for 4.
Exhale for 6. With each exhale, your body softens.
Inhale for 4.
Exhale for 6.
Your heart rate is beginning to slow.
Inhale for for 4.
Exhale for 6. Stay steady.
Inhale for 4.
Exhale for 6.
You are safe in this moment.
Inhale for 4.
Exhale for 6. Let your jaw soften.
Inhale for 4.
Exhale for 6.
With each breath, tension leaves your body.
Inhale for 4.
Exhale for 6. Stay present.
2 more breaths.
Inhale for 4.
Exhale for 6.
And again, inhale for 4.
Exhale for 6.
Return to natural breathing. Notice the calm. Carry the steadiness into the next part of your day. Pick this length.
Practice daily.