Just Breathe: A Quick Mindfulness Exercise to Switch Off

When life feels like one continuous stream of school, screens, and stress, it’s easy to feel wired and restless. Here’s a down to earth mindfulness exercise that’s simple, backed by UK sources, and just takes 3 minutes—perfect for hitting pause and tuning into peace.

Why Mindfulness Helps Teen Brains
Mindfulness isn’t about clearing your mind - it is about noticing what is on your mind without judgment, acknowledging it and gently bringing your focus back to the present and reducing . In teens, practising this awareness can improve sleep, concentration, emotional regulation, and even reduce anxious thoughts  (NHS). 

3-Minute Mindful Breathing
Straight from NHS-based teen resources, here’s a grounded, doable exercise you can try: 

1. Get comfy. Sit in a relaxed chair or on your bed with a straight back—or lie down if that’s more your style.
2. Close your eyes (if that feels okay) or find a single point to focus on and soften your gaze.
3. Take a long, slow breath in through your nose, feeling you lungs expand and hold it for up to seven seconds at the top of the in-breath. Let it out in a big sigh or 'whoosh' to start the exercise. 
4. Breathe naturally now - no forcing, no deep breaths. Just notice how air moves in and out of your body, perhaps feeling the rise and fall in your chest or your breath at your nostrils. 
5. Let your mind wander, but if it gets fixed on a specific thought or worry - and it might - gently bring your attention back to your breathing and focus on the movement of air in and out of the body.
6. Keep going like this for 3 minutes. You can set a timer or use the moment between classes or before bed. 

What Happens in Those 3 Minutes?

• You step out of autopilot mode and into the present.
• Your brain gets a breather - and that calm can stick with you into the next class, scroll session or homework sprint. 
• Even this tiny pause can help lower anxiety and bring focus back when you need it most.

Tips to Make It Stick
• Fit it into daily routines—before a test, after school, or during screen time cooldowns.
• No pressure to be “doing it right”—it’s not a test, it’s a moment of kindness for yourself. 
• Variety is okay! If sitting still isn’t your vibe, you can try a mindful walk, noticing your footsteps and surroundings.
• Mix it up: once you’re familiar with breathing, try a body scan (gently focusing on parts of your body).

Final Thought
In just three minutes, you can shift your mindset, ease mental noise, and reclaim a bit of calm. It’s not about being perfect - it’s about pressing pause. Give it a go, whenever you need a safe space to switch off and simply breathe. 

And, if you liked this introduction to mindful practices, head over to the Intrepid Youth Recharge section, for lots more tips and exercises to try 🧠