Calm on command
A short daily plan to steady your mind when the stakes are high.
Check your calm EQWhy this works
Daily, tiny reps teach your body to stay steady when stakes spike, so your words stay clear.
Try these drills
Box breathing 4 x 4
40 seconds- Inhale 4 seconds.
- Hold 4 seconds.
- Exhale 4 seconds.
- Hold 4 seconds.
Outcome: Steadies you under pressure.
Mechanism: Even, counted breaths send a 'safe' signal to your nervous system, which steadies attention and self‑control.
Relaxation exhale
20 seconds- Inhale for 4 seconds.
- Exhale for 6 to 8 seconds with soft lips.
- Repeat three times.
Outcome: Quickly calms your body.
Mechanism: A longer exhale turns on your body's brake pedal (parasympathetic system), which slows heart rate and eases tension.
Name it to tame it (30 seconds)
30 seconds- Notice the emotion in one word.
- Say quietly: 'I feel …'.
- Let the label lower the intensity by about 10 percent.
Outcome: Lower reactivity; more choice.
Mechanism: Putting a word to a feeling quiets the brain's alarm system, so the feeling feels smaller and you can choose better.
What to measure
- calm recovery time
- speech clarity
- error rate under time
FAQ
Is this therapy?▼
No. This is work skill training, not medical advice.
How fast will I see change?▼
Many people notice a change within a week if they do one drill daily.
Do I need my manager's approval?▼
No. Start with your own skills. Teams can add it later.