Tools
Four tools.
One minute each.
Pick the one that fits the moment. Use it before, during, or after the pressure.
Focus
Box breathing
Before a big meeting, pitch, or call. Holds you steady.
Calm
4-7-8 Calm
When your mind is racing or you cannot fall asleep.
Fast relief
Physiological sigh
Right when stress spikes. Lowers arousal in under 30 seconds.
Clarity
Cognitive reframe
Before a hard conversation. Separates story from evidence.