The 90-second downshift

A stress spike is often shorter than the story we tell about it. Two slow inhales through the nose, a longer exhale through the mouth, and unclenching the jaw and shoulders can lower the volume enough to choose. Coaching does not ask you to be fearless. It asks you to become available.

Set a timer for 90 seconds. Inhale 4, inhale a little more, exhale 6–8. Drop your shoulders on every exhale. After three cycles, name five things you can see. Then stand or sit as if the meeting already went well enough.