Feet on the Floor
1 min · body
Press both feet flat into the ground and put all your attention there for thirty seconds. Pulls you out of your head and back into the room. Nobody can tell you're doing it.
Do this →Interview in a few minutes
You don't need to feel calm to do well. You need your nervous system out of overdrive. Pick one.
The Double Breath
1 min · breath
Two breaths in, one long out. Drops your physiological stress level faster than anything else here. Works in roughly 60–90 seconds.
Do this →Box Breathing
3 min · breath
In four, hold four, out four, hold four. A slow, even pattern that gives a racing system something steady to lock onto. Three or four rounds is enough.
Do this →