Feeling overwhelmed or scattered? Try this 3D breath practice to reset in just minutes.

When life feels uncertain or stress tightens your chest, your breath can become shallow and reactive. This short, guided practice helps you reconnect with your body and calm your nervous system through a simple yet powerful approach to breathing that brings you back to the present.

• Learn the "3D breathing" method that expands your breath in all directions for deeper calm.
• Experience a microdose of meditation that grounds your body and mind in just a few minutes.
• Discover how a small breath practice can make a big ripple in your emotional resilience

Take three deep, intentional breaths and press play to experience the calming power of 3D breathing for yourself.

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With Whole Again: A Fresh Approach to Healing, Growth & Resilience after Physical Trauma through Kintsugi Mindfulness, listeners explore resilience through personal stories of trauma, scars, and injury while learning to overcome PTSD, imposter syndrome, self-doubt, and perfectionism with self-compassion, self-love, and self-worth. Through insightful discussions on building resilience, fitness, and stress management, as well as mindfulness practices and digital wellness, the show offers practical tools such as breathwork, micro-dose meditation, grounding techniques, visualization, and daily affirmations for anxiety relief and stress reduction. Inspired by the art of kintsugi, the podcast embodies healing as a transformative process, encouraging a shift in perspective from worry and overwhelm to gratitude and personal growth. By exploring the mind-body connection, micro-dosing strategies for emotional well-being, and holistic approaches to self-care, this podcast empowers listeners to cultivate emotional resilience and live with greater balance and intention.

 Hey there, it's Michael on Mondays. I love sharing a microdose of meditation with you, a simple practice to help you navigate today's uncertainty with a bit more grace. Today's practice is something I call 3D. Breathing and I'll explain more as we get into the practice. If you're ready, wherever you happen to be on this big blue marble that we all share, I'll invite you to settle in to a comfortable posture

and as you do, and if it feels safe to do so. You may wish to close your eyes

and we'll drop in. Let's begin with a generous breath in. If possible, breathe up through your nose

and breathe out through your mouth.

Allowing yourself to come into this moment.

As you do, you may wish to invite your shoulders to relax,

bring some openness to the area around your neck and jaw.

And settle into the natural rhythm of the breath.

When things get stressful in life, or overwhelming when we don't know how to go forward with all the uncertainty, our breath becomes shallow.

3D breathing helps us breathe fully into our lungs. From the top to the bottom, from the front to the back and side to side. Let's begin by bringing our awareness to the depth of our breath.

Visualize that you're breathing deep down into the belly. Your belly will probably pooch out a little, which is perfectly normal.

Breathing in deeply down into the belly,

and allow the breath to release as you settle further into this moment.

Now envision your breath expanding side to side, seeing your lungs expand, kissing the rib cage.

As you breathe in, breathing out fully

and as you breathe out, releasing the breath,

now bring your awareness to the sensation of breathing front. And back inviting your lungs to expand forward from your chest and out from the back.

Now let's bring this all together in a full 3D breath. Breathing down into the belly from side to side. And front to back. Take a generous breath in, feeling the sensation of your lungs expanding

and then releasing the breath.

Let's do that. Two more times as we finish up the practice. A full breath in deep into the belly. From side to side and front to back, and a releasing breath out.

One last full breath in,

in a beautiful releasing breath out.

Nice job. When you feel ready, you can open your eyes if you've had 'em closed. And wiggle your fingers and toes. I hope you enjoyed this microdose practice and you can find others like it on my app, which is pause, breathe, reflect, and as always, thank you for being here and being part of our community together.

We will put a beautiful ripple into the world,

and if you would like to discover additional micro doses of mindfulness and wisdom, you can download my Pause, breathe, reflect app, and join us here every Monday, Wednesday, and Friday at seven 11. Eastern. Again, thanks for being here. I

appreciate you.