Take three deep breaths.

“When the piano melody alarm now subtly tinkles, I pause what I am doing, close my eyes (if alone or not driving), and take three deep, expansive belly breaths. [...] If I am alone, and not driving, I sometimes place one hand on my low belly and another hand on my heart. The hand placement reminds me to initiate the breath from my diaphragm and allow the air to expand the belly, then expand the ribs fully, and allow the inhale all the way up into the heart space. Other times, especially if I feel stressed or worried I place both hands on my heart in a gesture of self-care. Most of the time, however, I am not alone, given the nature of my job, but I can still pause and take three deep breaths without drawing any attention to myself. [...] While I wouldn’t say my practice has been transformative, per se, I would say that there are days my stress and anxiety are decreased, other days I notice a bit more mental clarity and focus, and other times I feel a subtle, but real, shift in my energy and vitality. While I cannot say I have eliminated all of the negative thoughts in mind, I am noticing that I am better able to handle my emotional response to a difficult moment with a bit more grace.”

“When I became conscious and recognized the tension I was feeling, I stopped. Closing my eyes, I took three deep breaths – taking my golden pause. On the inhale, I visualized all that I was grateful for. On the exhale, I released the knot of energy that had been building up inside. Opening my eyes, I arrived back in the present moment; feeling better. Much better. As I repeated silently to myself, “I’m here now,” my mindless negative thoughts dissipated like fog that lifts with the sun. The room appeared brighter and I returned to peace.”