Stress & Anxiety

Steady before the moment that matters

Say "important meeting - a bit anxious." We will craft a short session to slow your pace and clear your voice.

How to use this guide

Treat this page like a set of options, not homework. You are not trying to do every step. You are trying to find one shift that helps right now, then repeat it enough to make it yours.

Read the 3 session bullets and pick the one that matches your moment.
Try one technique for 2 minutes (timed, imperfect, done).
If it helps, keep it. If it does not, switch category (breath, body, attention).

What happens in your session

Settle first.

Breathe evenly, unclench the jaw, let the heart rate smooth out.
Speak at your pace.

We will cue pauses and the space to think.
Stay kind inside.

A touch of self-warmth reduces edge and reactivity.

What to expect

We guide you through steady breath counts, subtle release cues, and a closing phrases practice so you walk in steady and ready.

If you want a simple baseline practice to train attention (so stress spikes are less sticky), start with: How to Meditate .

If your breathing jumps into the chest when pressure rises, start with diaphragmatic breathing for 2 minutes and keep it small and quiet.

Try this first

Techniques that match this moment

These are the quickest, lowest-friction moves we reach for in this situation. Start with one. If you want more depth, open the full Technique Toolkit afterwards.

breathwork

Extended Exhale (4-6): Calm Your Nerves Before a Meeting

When your chest is tight and thoughts will not line up, breathe in for 4 counts and out for 6. Two to five minutes through your nose nudges your system toward calm and keeps speech clear.
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somatic

Grounding 5-4-3-2-1: When Panic Spikes, Come Back to Now

Name five things you can see, four you can feel, three you can hear, two you can smell, and one you can taste to redirect attention when anxiety surges.
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breathwork

5-5 Coherent Breathing: A Steady Rhythm for Focus

Breathe in for 5 seconds, out for 5 seconds. Keep it smooth and nasal for five to ten minutes to settle scattered attention and reduce background stress.
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