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- Job interview nervesPrepare five or six stories you can tell well, practice them out loud, treat the racing heart as readiness, and slow your breathing before you go in.
- Evidence: Some
- Takes: a few hours over the week before
- Recovering from a bad morningA rough start can color the whole day, but it doesn't have to. Two minutes of slow breathing, a short walk and one small finished task give you a reset point.
- Evidence: Some
- Takes: 10 minutes
- Slow exhale breathingBreathe out for longer than you breathe in, for two minutes. One of the better-supported quick resets, though the effect is modest.
- Evidence: Some
- Takes: 2 minutes
- Staying calm before a difficult meetingLong exhales, a named feeling, a written opening line and one if-then plan. Nerves won't vanish, but they get smaller and easier to work with.
- Evidence: Some
- Takes: 10 minutes