Train calm that shows up at work
Four weeks of tiny daily drills and weekly checks.
Start free: take the EQ testWhy 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- 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.
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.
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.
Summarize before you argue
1 minute- State the other view in one clear line.
- Ask: 'Did I get that right?'
- 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.