Unclench
1 min · body
A thirty-second sweep through the three places you hold tension — jaw, shoulders, hands — letting each one go. You're almost certainly clenching something right now.
Do this →Pitch or presentation
Adrenaline is fine. Adrenaline plus a runaway heart rate is what makes your voice shake. Reset, then go.
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 →