Imagine this: you’re in the middle of a stressful day. Your heart is racing. Your mind is filled with noise. Sleep feels like a distant dream. What if, in just 60 to 180 seconds, you could shift from chaos to calm — without medication, without side effects, and without having to go anywhere?
That’s exactly what the Three Three Breathing Method offers. Created by well-being and transformation coach Raj Khedun, this simple but powerful technique is changing lives across the globe. In a recent episode of Grief 2 Growth with host Brian D. Smith, Raj shared not just the method itself, but the incredible journey that led him to create it.
If you’ve ever felt overwhelmed, stuck, or unable to switch off your mind, you’ll want to keep reading.
Meet Raj Khedun
Raj Khedun’s story begins in London, with the curiosity of a child who loved dinosaurs and planets. From a young age, he asked big questions about life that traditional education couldn’t answer.
At 18, a trip to India changed everything. There, Raj met an avatar — a spiritual teacher who, without a word spoken, seemed to know his thoughts, dreams, and life purpose. This meeting shattered his assumptions about life and ignited a lifelong quest for knowledge in wellness, yoga, metaphysics, and human potential.
Raj went on to found Keep Fit Kingdom, a platform now hosting over 2,500 health and fitness articles. His mission? Help one billion people live their happiest, healthiest lives — and the Three Three Breathing Method is a major part of that vision.
What is the Three Three Breathing Method?
The Three Three Breathing Method is deceptively simple: three gentle inhales through the nose, followed by three gentle exhales through the mouth.
It’s soft, quiet, and can be done anywhere — at your desk, in your car (parked), or in bed before sleep. Despite its simplicity, it’s powerful enough to create a noticeable shift in your state of mind within a minute.
Unlike other methods, there’s no vigorous hyperventilation or icy water required. Raj designed it so anyone — from children to seniors — can use it to reduce stress and increase calm.
The Science Behind the Calm
The magic of the Three Three Breathing Method lies in its effect on the vagus nerve — a key player in your parasympathetic nervous system, which governs rest, digestion, healing, and emotional balance.
When you practice this breathing rhythm, you activate the vagus nerve, prompting your body to release a cascade of beneficial chemicals:
Endorphins: natural pain relievers.
Dopamine & Serotonin: mood boosters.
Anandamide: the “bliss molecule” linked to feelings of peace and contentment.
This shift pulls you out of the body’s stress mode (the sympathetic nervous system) and into a state of restoration. It’s a science-backed shortcut to calm.
Health Benefits Backed by Experience
Raj’s method isn’t theory — it’s been tested and used by major organizations including the NHS, Oracle, Philips, and Novartis.
Reported benefits include:
Stress & Anxiety Relief: Users report feeling 50–60% calmer in just 3 minutes.
Better Sleep: Many fall asleep in under 90 seconds after practice.
Improved Focus: Helpful for ADHD and mental clarity.
Stronger Immune System: Raj himself has gone 20 years without illness or medication.
Because it works with your body’s natural systems, there are no side effects — just a return to balance.
Real-World Success Stories
From corporate boardrooms to therapy practices, the Three Three Breathing Method is proving itself in diverse settings.
One NHS therapist reported that her clients found it easier to remember and stick to than more complex breathing exercises. Corporate teams use it before meetings to boost focus and improve group dynamics.
Even seasoned meditators have compared it to the mental clarity they achieve after 20 minutes of traditional practice — but in a fraction of the time.
How to Practice the Three Three Breathing Method
Here’s how to get started:
Sit Comfortably: Keep your spine straight but relaxed.
Three Gentle Inhales: Breathe in softly through your nose in three short, even parts.
Three Gentle Exhales: Release the breath through your mouth in three short, even parts.
Continue for 1–3 Minutes: Notice your heartbeat slowing and your mind quieting.
For best results, practice 3–5 minutes daily, and whenever you feel stressed or before bed.
Ancient Wisdom Meets Modern Wellness
Raj’s method draws on decades of study in yoga, Vedanta, and Tibetan breathing practices — but distills them into something accessible for busy modern lives.
Ancient traditions have long taught that breath is the bridge between body and mind. Modern neuroscience now confirms that controlled breathing directly influences emotional states, brain chemistry, and even immunity.
The Three Three Breathing Method is where these worlds meet: ancient insight made practical for the here and now.
Getting Started with Raj’s Program
For those ready to go deeper, Raj offers an online program that teaches the method step-by-step, explains the science behind it, and provides guidance on integrating it into your life.
At the time of writing, the program is available for $97 through Keep Fit Kingdom. It’s designed to give you results from day one — and tools to make it a lasting habit.
Don’t forget your discount:
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Conclusion: Your Invitation to Breathe Better
If you’ve been searching for a simple, effective way to manage stress, sleep better, and feel more in control of your emotions, the Three Three Breathing Method might be exactly what you need.
In just a few minutes a day, you can:
Calm your mind.
Improve your sleep.
Boost your focus.
Strengthen your resilience.
The best part? You already have everything you need — your breath.
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