Train calm that shows up at work

Four weeks of tiny daily drills and weekly checks.

Start free: take the EQ test

Why this works

Small steps done daily build a reflex you can count on when work gets tense.

Try these drills

Box breathing 4 x 4

40 seconds
  1. Inhale 4 seconds.
  2. Hold 4 seconds.
  3. Exhale 4 seconds.
  4. 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.

Name it to tame it (30 seconds)

30 seconds
  1. Notice the emotion in one word.
  2. Say quietly: 'I feel …'.
  3. 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.

Relaxation exhale

20 seconds
  1. Inhale for 4 seconds.
  2. Exhale for 6 to 8 seconds with soft lips.
  3. 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.

Summarize before you argue

1 minute
  1. State the other view in one clear line.
  2. Ask: 'Did I get that right?'
  3. Share your view and suggest the next step.

Outcome: Lowers heat and builds shared understanding.

Mechanism: When people feel understood, defensiveness drops. Then logic lands and you can reach agreement faster.

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.

Ready to get started?

Start free: take the EQ test