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

  1. 4d ago

    S2E17 | I Don't Want To Feel This

    You feel it building inside you, and immediately you want it to stop. You don't like how it feels, you don't like who you become when it takes over, and you'd much rather push it away than risk losing control. So, you swallow your anger, tell yourself to calm down, and carry on as though nothing has happened. But what if the real problem isn't how angry you get, but how afraid you've become of your own anger? For many of us, that fear began long before adulthood. We learned that certain feelings made other people uncomfortable, that expressing anger could lead to rejection, and that being a good person meant keeping those feelings under control. When you spend years treating anger as a part of yourself that you don't want, you will find it increasingly difficult to know what to do when it shows up. You might be able to keep it hidden at work or around friends, but eventually it comes out in your closest relationships. Over time, we became so good at suppressing anger that we stopped recognizing what it was costing us. Not just the frustration we carried around, but our ability to stand up for ourselves, recognize when something wasn't right, and express our needs without feeling guilty. In this episode of The 3 Minute Pause Podcast, we're having a different conversation about anger. One that explores why we fear it, how childhood experiences shape our emotional responses, and why learning to express anger in a healthy way begins with changing our relationship with the feeling itself. Because the hidden cost of suppressing anger may be much greater than you realise. Perhaps it's time to discover what becomes possible when you no longer have to be afraid of a part of yourself.

  2. Oct 27

    S2E16 | You Made Me Smile

    Why do the smallest things sometimes make the biggest difference to how we feel? We spend so much of our lives rushing from one thing to the next that we can miss what's happening right in front of us. And yet, a seemingly insignificant moment can stay with us long after the day itself has passed. In this episode of The 3 Minute Pause Podcast, Muneeza Khimji explores everyday gratitude, appreciating the little things in life, and the surprising connection between small acts of kindness and how we experience the world around us. There's something about these ordinary moments that we often overlook — and understanding why they matter might change what you notice, what you appreciate, and what you choose to give back. Join us for a conversation about finding more joy in everyday life and the quiet power of human connection.

  3. Oct 20

    S2E15 | I'm Almost There

    You’re running late. Your chest tightens, your mind races, and you start imagining what everyone will think when you walk through the door. Before you’ve even arrived, you’re preparing your explanation, defending yourself, and worrying that being late will make you look unreliable. But why does being late sometimes feel like a reflection of who we are, rather than simply something that has happened? In this episode of The 3 Minute Pause Podcast, we explore the anxiety behind lateness, the fear of being judged, and the connection between punctuality and self-worth. We look at how early experiences and expectations around time can shape the way we respond, even when delays are completely outside our control. What if you could be late without turning it into a judgement about yourself? Join us for a conversation about the stories we attach to time, what they reveal about our relationship with ourselves, and how questioning those stories can open up a different response.

  4. Oct 13

    S2E14 | Am I Ungrateful?

    You can be grateful for someone and still feel angry, frustrated, or disappointed with them. In this episode, we explore how gratitude and anger can coexist in relationships, why one feeling doesn’t have to cancel out the other, and what changes when we stop seeing the people we love as entirely good or bad based on how we feel in the moment.

  5. Oct 6

    S2E13 | I Promise I Will Do Better

    You can know exactly what you want to do differently as a parent and still find yourself reacting in ways you never intended. This episode explores how childhood experiences can shape parenting, why old patterns can still be triggered, and how self-awareness can create space to respond differently.

  6. Sep 29

    S2E12 | I’ve Done My Bit

    What happens when you and your partner both feel like you've already done your share? My husband and I talk about compromise, resentment, self-abandonment, sacrifice, asking for help, and the surprisingly complicated maths of who has done what.

  7. Sep 22

    S2 E11: I Won’t Apologize

    Sometimes saying “I’m sorry” feels impossible...even when you want to repair the relationship. This episode explores why we hold onto hurt, why apologies can feel like giving something up, and what emotional safety has to do with saying sorry.

  8. Sep 15

    S2E10 | You Changed Me

    In this episode, my husband and I talk about what happens when a relationship becomes a place where your nervous system can relax, your personality can unfold, and you feel safe enough to be more fully yourself. We also get into the less comfortable side of relationships—wanting someone we love to change, the resistance that can create, and what happens when a couple moves through rupture and repair instead of walking away.

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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
    2026
  • Episodes
    40
  • Rating
    Clean
  • Copyright
    © Copyright 2026 All rights reserved.
  • Show Website
    The 3 Minute Pause Podcast