The Third Breath: A Small Pause That Changes Everything
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There’s a tiny, almost-secret place inside every breath that most of us skip, the moment right after you exhale and before the next inhale begins. I call it the third breath. It’s a stillness that isn’t empty; it’s full of possibility. When you learn to linger there, you don’t just feel calmer, you begin to change how your nervous system, your mind, and your field show up in the world.
Below is a simple, exploration you can practice, as a short daily ritual. It’s gentle, immediate, and perfect for anyone who wants real ease without chasing techniques that never stick.
What the Third Breath Really Is (and why it matters)
The first breath is the pull, we bring things in (thoughts, expectations, habits).
The second is the release , we let some of it go (usually hurriedly).
The third is the pause, a tiny hush between exhale and inhale where your nervous system can reset, your body integrates, and your deeper guidance can be heard.
When you rest in that pause on purpose, even for one extra second, or breath out just a little more with gentle intention you signal safety to your body. Your sympathetic nervous system (the “on-guard” system) softens. Your parasympathetic system (the rest-and-repair system) wakes up. That shift is the practical ground for clearer choices, deeper healing, and calmer power.
Science + Soul
Modern bodywork, vagal practices, and breath research all show the power of exhalation length and pauses to regulate the nervous system. From the higher self perspective, that still pause is where the subtle field (your higher self) can place a whisper into the nervous system without the mind interrupting. Practically: it’s both physiology and presence, the meeting of biology and soul.
Everyday Benefits (what people notice fast)
Less reactivity in small moments (you don’t snap as quickly).
Faster clarity (decisions feel less foggy).
Deeper creativity (ideas arrive from the quiet).
Gentle influence (a calm before you respond).
A daily anchor that’s tiny enough to actually do.
A Simple Practice , 1 Minute (Daily Micro-Reset)
Do this anywhere , standing at the sink, walking around the house, in the car, before a meeting.
Breathe in naturally.
Exhale fully, softening your shoulders.
Pause, or breathe out just a hint more , notice the silence for one second longer than usual.
Breathe in gently.
Repeat 3–5 times.
Notice how you feel after the third repetition. Even this short practice resets the nervous system more than you’d expect.
A Deeper Practice, 10 Minutes
Ideal anytime of day
Sit comfortably. Ground your feet and release your jaw.
Take three slow breaths to arrive.
On the fourth breath, exhale fully and then extend the pause. Rest in the space. Notice sensations, images, or a soft sense of presence. Don’t chase anything.
If thoughts come, breathe them out on the next exhale and return to the pause. Keep the pause long enough that you sense the quiet widening (start with 2–3 seconds; build gradually).
After several cycles, set a small intention (one line): “I choose clarity and calm now.” "something wonderful is happening to me now" Breathe it in on the inhale, let it seed on the pause, and soften it out on the exhale.
Close with three normal breaths and a gentle stretch.
Ways to Use the Pause in Real Life
Before replying in a text or email, exhale, pause, then write.
Before a meeting, three micro-pauses.
When your child or partner escalates, your third breath calms the field.
Before you go onstage or start a session, use it as your presence switch.
Living in the Third Breath
The third breath isn’t about mastering a new technique or adding another practice to your to-do list. It’s about remembering something that’s already happening inside you, hundreds of times a day. By noticing it, and choosing to rest in it, you create a space where stress loosens, clarity returns, and your presence deepens.
You don’t need hours of meditation. You don’t need perfect conditions. You need only the willingness to pause exhale just a little more for one extra heartbeat after you exhale… and let your whole system reset.
This tiny shift, practiced often, changes the texture of your days and the quality of your relationships. It reminds you that you are more than your habits, more than your worries, more than your past. You are the space between breaths, calm, clear, infinite.
An Invitation
Try living with awareness of the third breath for just one week. Notice how your body feels, how your conversations shift, how decisions become easier. And if you’d like deeper practices that help release heartbreak, trauma, grief, loss, Anxiety, stress, reset your nervous system, and open to expansion, you’re welcome to explore more of my resources or contact me at
https://www.simone.love
