The 3 Minute Pause
Because 3 minutes can change everything.
The space to choose before you react
You know that moment when life looks fine on the outside, but something inside whispers, “This can’t be it”?
When you’re holding it all together, but your body says otherwise — the exhaustion, the tightness, the quiet ache for something real.
The 3 Minute Pause was created for that moment.
Not as another thing to achieve, but as a way to come back to yourself, in the middle of real life.
It’s where nervous system work becomes something you can actually use:
In the conversation you dread, the boundary you keep abandoning, the overwhelm that hits out of nowhere, the spiral you can’t think your way out of.
This is how emotional resilience gets built — not in big breakthroughs, but in small, repeatable pauses that change what happens next.
What It Is
At its heart, The 3 Minute Pause is the space between your trigger and your reaction — the moment where choice lives.
This work is about learning how to slow that moment down. Not to get it “right,” but to notice what’s
happening in your body, take a breath, and meet what’s in front of you with a little more
awareness than you had before.
Because healing and nervous system regulation don’t happen in big, perfect moments. They happen in the
middle of real life; and sometimes all you need is a pause.
Listen
The 3 Minute Pause podcast is short-form, grounded, and practical — designed to meet you where you are and give you something you can try the same day.
Each episode is short, honest, and designed for real moments — not perfect ones
Go deeper
If you want more structure than an episode can give you, the self-guided courses are where we take the same ideas and turn them into practice.
They’re built for real schedules and real nervous systems — short lessons, clear prompts, and downloadable resources you can return to when you need them.
Start here:
Reset your system when you feel flooded or stuck
Interrupt anxiety loops that won’t shut off
Learn to say no without guilt
Work with triggers without being taken out by them
Explore the Courses
If you want support that’s personal and somatic-based, you can work with me 1:1. We’ll slow down what’s happening in your body and build the capacity to respond differently — consistently, not perfectly.
If you’re not sure where to start, begin with the Reset Journal, explore the courses, or listen to the podcast — and let the pause meet you where you are.
Meet Muneeza
I’m Muneeza — a Somatic Coach and Psychotherapist with over 25 years of experience helping people navigate fear, emotional regulation, and real-world healing.
You might know me from Befriending Vulnerability, where I talk about the messy, beautiful truth of feeling deeply.
The 3 Minute Pause is where that philosophy becomes practice — one heartbeat, one choice, one pause at a time.
Learn more about my somatic coaching and psychotherapy work and discover how nervous system regulation can change your relationship with yourself.
The Magic of the Pause
It shows up in small, powerful moments:
When you speak your truth without shame.
When you stay centered during chaos.
When you finally choose rest over proving yourself.
When you remember how powerful you’ve always been.
Ready to Begin?
Founded in Dubai and open to anyone worldwide, The 3 Minute Pause is inspiring people across the Middle East and beyond to live with clarity, calm, and emotional freedom.
Your journey toward calm, clarity, and choice begins with one pause.
🎧 Listen to the Podcast: The 3 Minute Pause (Coming Soon)
Because regulation is the new resilience.
Short, bite-sized episodes designed to help you build emotional resilience and nervous system regulation in real life — with a simple pause you can practice for 3 minutes each week.
Available on Spotify, Apple Podcasts, Anghami, or wherever you listen.
