The Three Minute Minimum
Keep a small seated practice ready for a difficult day.
Starting Position
Sit in a stable chair with feet supported. Hands on thighs. Keep your eyes open or gaze lowered.
Step-by-Step Movement Instructions
- 1Minute 1: settle into the chair. Notice the feet and let the shoulders soften.
- 2Minute 2: breathe gently. Allow an easy out-breath, slightly longer only if comfortable.
- 3Minute 3: return to ordinary breathing. Rest quietly and notice how you feel.
- 4Finish after three minutes. No walking needs to be added.
Practice Duration
Three minutes total. Use fewer minutes or rest if unwell.
Breathing Cue
No required count. Do not try to fill the lungs.
Supported & Seated Variation (Path A)
Use the backrest. Keep hands on the chair or thighs as needed.
What to Notice During Practice
Notice whether you finished more comfortably than you began.
Dizziness, air hunger, pain, confusion, or feeling worse.
Sit down safely if you feel light-headed or unsteady. There is never any reason to push through pain or discomfort.
Video Demonstration
Official video demonstrations for Exercise 32 are currently being filmed with certified senior practitioners.
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