Breathing · 1:25 · Free
Before You Reply
A 90-second irritability tape. It creates a pause before sending the text, walking into the room, or continuing the argument.
How it begins
- Before you hit send, walk back in, or say the next thing — take this pause first.
- You don't have to calm down completely. Just enough to choose on purpose.
- Breathe in through your nose.
- Hold it gently.
- Let it go, slowly, through your mouth.
- Once more.
About 3-2-1 Meditate
Short guided audio practices for everyday moments. Ten practices are free in your browser; the full library of 100+ practices unlocks with a one-time $9.99 purchase in the app. No subscription.
Related guides
- The physiological sigh: a one-minute breathing reset
- How to pause before replying when you're irritated
- Calm and Headspace alternatives with a one-time purchase
3-2-1 Meditate supports general wellness and is not a medical device. It doesn't diagnose, treat or prevent any condition. If you're struggling or in crisis, contact a qualified professional or emergency services.