The 3 Minute Pause Podcast

The 3 Minute Pause with Muneeza
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The 3 Minute Pause Podcast Re-Regulate Your Nervous System in Just 3 Minutes a Day Ever reacted before you could stop yourself — and felt the regret land instantly? The 3 Minute Pause Podcast helps you understand emotional triggers, nervous system reactions, and relationship conflicts, so you can pause before reacting and respond with intention. Hosted by psychotherapist and somatic coach Muneeza Khimji, each short episode offers simple, science-backed nervous system regulation tools you can use in real life — whether you're navigating workplace stress, relationship tension, parenting overwhelm, or everyday emotional triggers. Topics include emotional triggers, nervous system regulation, relationship conflict, parenting reactions, and workplace stress responses. In just 3 minutes a day, you’ll learn practical somatic techniques to reduce reactivity, build emotional resilience, and create space between your triggers and your reactions. Over time, those small pauses become powerful shifts in how you relate to stress, conflict, and yourself. If you’re ready to stop living on autopilot and start responding from clarity instead of survival, this podcast is for you. Download the free 3 Minute Reset Journal to begin your pause practice today: https://www.muneezakhimji.com/3minuteresetjournal

Episodes

  1. 4 HR AGO

    Episode 10 - I Promised I Would Never Be This Parent

    Why do you yell at your child and feel out of control—even when you don’t want to? In this episode, we explore parenting triggers, nervous system responses, and why these moments aren’t actually about your child.

    15 min

  2. 15 APR

    Episode 9 - Your Nervous System Is Always Remembering

    Your nervous system is always remembering—and that’s why you feel dysregulated, even when nothing seems wrong. This episode explores why you keep reaching for distraction and what’s really driving those patterns.

    12 min

  3. 8 APR

    Episode 8: Avoiding Conflict is Actually Avoiding Yourself

    Why do we avoid conflict—even when it hurts our relationships? Avoiding conflict often means avoiding yourself. In this episode, we break down emotional avoidance, why you shut down in hard conversations, and how to stay present instead of leaving.

    12 min

  4. 1 APR

    Episode 7 - Why Arguments Escalate So Quickly in Relationships

    Why do arguments escalate so quickly in relationships? This episode explores emotional triggers, conflict patterns, and why it can feel impossible to back down once you’re activated. Learn what’s happening underneath the intensity and how to stop getting pulled into the cycle.

    12 min

  5. 25 MAR

    Episode 6 - It’s Not FOMO—It’s the Fear of Being Forgotten

    What if it’s not FOMO—but the fear of being forgotten? This episode explores the urge to always show up for others, even at your own expense. Learn how people-pleasing, anxiety, and fear of abandonment drive your decisions—and how to pause so you can respond with clarity instead of reacting

    12 min

  6. 18 MAR

    Episode 5 - Why Change Triggers Anxiety

    Why does losing your daily routine trigger anxiety? In this episode of The 3 Minute Pause, discover how small rituals regulate your nervous system and why change can bring difficult emotions to the surface. Learn how feeling your emotions while soothing yourself builds real emotional resilience when life disrupts your habits.

    15 min

  7. 11 MAR

    Episode 4 — Panic or Growth?

    You feel stuck, even though nothing is technically wrong. So the urge arrives: change everything. New job, new city, new direction. In this episode of The 3 Minute Pause, we explore why life transitions can trigger anxiety in the nervous system and how urgency can disguise itself as purpose. Learning to pause helps you tell the difference between panic pushing you to act and real growth asking you to stay.

    12 min

  8. 11 MAR

    Episode 3 — When Your Child’s Emotions Hijack You

    Your child’s emotions explode and suddenly your body is reacting too. Your chest tightens and calm disappears in seconds. In this episode of The 3 Minute Pause, we explore why a child’s dysregulation can feel contagious and what happens inside your nervous system in that moment. Co-regulation isn’t fixing their feelings — it’s learning to stay present while the storm moves through.

    11 min

  9. 11 MAR

    Episode 2 — Why Small Things Trigger Big Fights

    “I want you to want to.” It sounds small, but in relationships those moments can feel enormous. In this episode of The 3 Minute Pause, we explore why ordinary frustrations — dishes, sighs, asking for help — can suddenly turn into big emotional fights. Often it isn’t the chore at all. It’s the deeper fear of being unseen or alone inside the relationship.

    11 min

  10. 11 MAR

    Episode 1 — Why You React at Work

    An email lands at work and suddenly your chest tightens. You feel defensive, exposed, or the urge to explain yourself before you even know why. In this episode of The 3 Minute Pause, we explore why your body reacts before your thinking brain catches up, and how recognising that moment can create the space to respond differently.

    10 min

  11. 11 MAR

    Episode 0 — You Can’t Heal What You Won’t Feel

    Why do we say yes when we mean no? In this opening episode of The 3 Minute Pause, we explore how fear of disappointing others quietly shapes our choices. The feelings we avoid don’t disappear — they begin deciding for us. Notice the moment before you react. That pause is where change begins.

    9 min

  12. TRAILER

    Trailer | The 3 Minute Pause with Muneeza Khimji

    Welcome to The 3 Minute Pause, a podcast about learning how to slow down, regulate your nervous system, and respond to life with greater clarity and choice. Hosted by Somatic Coach and Psychotherapist Muneeza Khimji, this show explores emotional resilience, self awareness, and nervous system awareness through grounded conversations and pauses you can use in moments of stress, reactivity, or overwhelm. Because when you learn to pause, you change how you respond.

    2 min

Trailer

About

The 3 Minute Pause Podcast Re-Regulate Your Nervous System in Just 3 Minutes a Day Ever reacted before you could stop yourself — and felt the regret land instantly? The 3 Minute Pause Podcast helps you understand emotional triggers, nervous system reactions, and relationship conflicts, so you can pause before reacting and respond with intention. Hosted by psychotherapist and somatic coach Muneeza Khimji, each short episode offers simple, science-backed nervous system regulation tools you can use in real life — whether you're navigating workplace stress, relationship tension, parenting overwhelm, or everyday emotional triggers. Topics include emotional triggers, nervous system regulation, relationship conflict, parenting reactions, and workplace stress responses. In just 3 minutes a day, you’ll learn practical somatic techniques to reduce reactivity, build emotional resilience, and create space between your triggers and your reactions. Over time, those small pauses become powerful shifts in how you relate to stress, conflict, and yourself. If you’re ready to stop living on autopilot and start responding from clarity instead of survival, this podcast is for you. Download the free 3 Minute Reset Journal to begin your pause practice today: https://www.muneezakhimji.com/3minuteresetjournal

Information

  • Creator
    The 3 Minute Pause with Muneeza
  • Years Active
    2k
  • Episodes
    12
  • Rating
    Clean
  • Copyright
    © Copyright 2026 All rights reserved.
  • Show Website
    The 3 Minute Pause Podcast