Close site search

Simply start typing to search Changeboard and then press enter

Ruby Wax: three minute breathing exercise

Posted on by from Changeboard

How can you use breathing to help you find calm? An extract from Ruby Wax’s latest book, A Mindfulness Guide for the Frazzled.

Most people can relax watching TV, playing football or at a wine bar with friends. The problem is that, when you’re about to take an exam, give a speech in front of 500 people or have an interview for a job, you can’t whip out a football or television to calm yourself.

However, if you have practised mindfulness just before these nerve-racking challenges, you’ll be ready to use this portable, three-minute breather. It travels with you, wherever you go.

There are three parts to this exercise; each element lasts a minute or so.

Three-step exercise

Widen your focus by turning every thought in your mind, inviting them all in and just letting them rip: the good, the bad, the ugly. After about a minute, let it go…

Narrow your focus to the pinpoint sensation of breathing. Zoom in on a full breath through the nose, throat, chest or abdomen, feeling your lungs expanding on the in-breath and contracting on the out-breath. After about a minute, let it go…

Widen your focus once more to your breath filling your whole body, from the top of your head, down through your body to your toes, on an inhale and on an exhale, feeling the breath empty out like giant bellows.


A Mindfulness Guide for the Frazzled by Ruby Wax, Penguin Life, is out now, RRP £14.99

Mary Appleton

By Mary Appleton


Mary is Changeboard's editor in chief.



Content by email

Thanks! You have been subscribed to receive emails about the following subjects.

Get more with Changeboard

Changeboard is a global HR jobs site, career advice resource and events platform to help HR and recruitment professionals find the perfect job to progress their careers. We're here to help you change the way you work.

Register now

Changeboard Magazine

Changeboard is read by more than 22,000 senior leaders in print and 85,000 online.

  • Get Changeboard Magazine

  • Get Changeboard Magazine
    on mobile

  • Get Changeboard Magazine
    in print

Subscribe to Changeboard today for:

  • Engaging and relevant decision-support content
  • Exclusive interviews with CEOs & HR leaders
  • In-depth profiles, case studies & insights from progressive senior HR & resourcing practitioners
  • Stimulating career advice, delivered in bitesized chunks to help busy professionals advance their careers efficiently.
Get the Changeboard magazine
Get Changeboard Magazine

Job search saved

Your search has been successfully saved.

Register or log in to manage job alerts.