Steer the signal, not just notice it
Reset your body and use simple lines during meetings.
See your regulation score (free)Why this works
Learning to steer stress signals gives you control in meetings, not just in quiet practice.
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.
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.