How do you calm yourself under pressure without losing the alertness you need to perform?

Before a high-stakes presentation, most leaders prepare their content.

Far fewer prepare their nervous system and their breathing.

In this episode of The 3-Minute Leader, I guide you through Box Breathing, also known as tactical breathing - used by the Navy SEALs during high pressure operations. The protocol consists of four equal phases:

Inhale — 4 seconds.

Hold — 4 seconds.

Exhale — 4 seconds.

Hold empty — 4 seconds.

Then repeat.

The count can also be 5 or 6 seconds if that feels comfortable. The important element in this protocol is keeping the four phases approximately equal.

In the episode, we practice three complete cycles together.

The objective is not simply to relax. It is to find a useful performance state in which you can remain calm and alert simultaneously.

Try 3 to 5 cycles before your next high-pressure situation:

Before entering the boardroom.

Before walking on stage.

Before an important presentation.

Or whenever you need to reduce pressure while maintaining focus and alertness.

Calm. Alert. Ready to perform.

THE 3-MINUTE LEADER

One tool a week. Under three minutes. Built for people who lead under pressure.

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