Have you ever felt like life is constantly in fast-forward? Moving from one task to the next without a moment’s pause? For many of us, rushing has become the norm. In fact, growing up, my friends used to call me “Mr. Rush” because I was always in a hurry. At the time, I didn’t see this as a problem. I thought of myself as purposeful—efficient, effective, and always on the move.
But over the years, that sense of urgency, of always needing to be one step ahead, started to take a toll on me. It crept into every part of my life, making me feel constantly stressed and disconnected from the present moment. It wasn’t until a trip to a Tibetan Buddhist monastery in Washington State that I began to understand the importance of slowing down. And it all came down to something as simple as 3 deep breaths.
Living in a State of Constant Rush
For much of my life, I thought that rushing was a virtue. I saw it as a sign of productivity. Whether I was racing from one class to the next in school or later juggling multiple responsibilities at work, I always felt that moving quickly was the key to success. Time was precious, and slowing down meant wasting it.
But over time, this constant rush started to wear me down. I wasn’t just moving quickly—I was moving mindlessly. I wasn’t fully present in my tasks or conversations, always thinking about the next thing I needed to do. Even moments that were supposed to bring joy or relaxation, like spending time with family or going for a walk, were filled with a sense of hurry. There was always something else on the horizon that needed my attention.
This all culminated in a trip to a Tibetan Buddhist monastery. I was seeking calm, an escape from the fast-paced life I’d grown accustomed to, but little did I know, the solution was much simpler than I could have imagined.
A Lesson in Slowing Down
When I arrived at the monastery, I was in desperate need of peace. I had envisioned meditation sessions, peaceful walks, and time to reflect in silence. But on my first morning there, something unexpected happened. Instead of being led to a serene meditation hall, I was handed a broomstick and told to sweep the entrance for an hour.
At first, I was baffled. I was there to find calm, not to sweep! But I did as I was told, sweeping the entrance while my mind raced with thoughts of where I might find my inner peace. When I finished, I was instructed to vacuum the library. It became clear that every monk and nun at the monastery engaged in some form of daily labor—gardening, cooking, cleaning, or maintaining the grounds. It wasn’t glamorous work, but it was intentional.
After several days of sweeping, vacuuming, and participating in other chores, I started to realize something: my search for calm wasn’t about escaping tasks or responsibilities. It was about mindfulness—about being present in every moment, no matter how small or ordinary the task. The monks weren’t in a rush. They took their time, fully engaged in their work, fully present.
The Gift of 3 Deep Breaths
On the day I was preparing to leave, the nun who had directed my chores gave me a simple piece of advice: “Before you start your car to drive home, take 3 deep breaths.”
It sounded so simple, almost too simple. But as I sat in the driver’s seat, I paused, and I took 3 deep breaths. And for the first time in a long while, I felt something I hadn’t expected—stillness. Those few seconds of breathing slowed everything down. The tension I didn’t even realize I was holding in my body began to melt away. I drove home with a clearer mind and a sense of peace I hadn’t felt in years.
That short moment spoke directly to the “Mr. Rush” still living inside of me. It was a reminder that, in the midst of the chaos and constant movement of life, pausing to take 3 deep breaths can make all the difference.
Why 3 Deep Breaths Matter
In today’s world, it’s easy to get caught up in the frenzy of daily life. We’re constantly bombarded with emails, tasks, social media notifications, and the pressure to keep moving. But this constant state of rush and distraction takes a toll on our mental and physical health.
When we rush, we often disconnect from the present moment, making us feel anxious, overwhelmed, and stressed. Our bodies stay in a state of fight-or-flight, even when there’s no real danger. That’s why taking a simple pause—just 3 deep breaths—can be incredibly powerful.
- Slows down your heart rate: Deep breathing activates the body’s relaxation response, helping to lower your heart rate and blood pressure. This brings a sense of calm and reduces feelings of anxiety or stress.
- Brings you into the present moment: When you take a moment to breathe deeply, you pull yourself out of the endless stream of thoughts about the past or future. You ground yourself in the now.
- Clears your mind: A few deep breaths help to clear the mental fog that comes with overthinking and rushing. It allows you to approach the next task with more focus and clarity.
- Breaks the rush cycle: Pausing for 3 breaths creates space between tasks. Instead of mindlessly jumping from one thing to the next, you introduce a moment of reflection and intentionality.
Incorporating the Power of 3 Deep Breaths into Your Life
This practice of pausing for 3 deep breaths doesn’t have to be limited to starting your car. You can apply it to any situation in your life. Here are a few ways to incorporate this simple habit into your daily routine:
- Before starting any task: Whether it’s before making breakfast, writing an email, or heading into a meeting, take 3 deep breaths to clear your mind and set an intention for the task at hand.
- When you feel overwhelmed: The next time you feel stress building up or find yourself rushing through the day, stop and take 3 deep breaths. Notice how it helps center you and calm your mind.
- During transitions: Moving from one activity to another often happens on autopilot. Taking a few deep breaths during transitions (before leaving the house, after arriving home, between work and leisure) can help you fully shift gears and be present.
- Before reacting: When something frustrating happens or when emotions rise, take 3 deep breaths before responding. It can help you approach the situation with greater calm and clarity.
A Life Less Rushed
The lesson I learned at the monastery wasn’t just about sweeping floors or taking deep breaths. It was about being mindful, about learning to live in a way that’s intentional rather than rushed. Life will always be busy, but that doesn’t mean we have to be. By pausing for 3 deep breaths before we move forward, we give ourselves the gift of presence and calm.
So next time you catch yourself rushing, feeling overwhelmed, or losing touch with the present moment, remember: it only takes 3 deep breaths to slow down and reconnect with what matters. And in that moment, you might just find the peace you’ve been searching for.