Before you walk into the room, make sure you’ve actually arrived.

What you bring into an important meeting isn’t just your slides, your arguments or your title.

You also bring your physiological state.

In this episode of The 3-Minute Leader, I guide you through a simple 30-second breathing reset you can use immediately before a high-stakes meeting, presentation, decision or difficult conversation.

The technique is known as the physiological sigh:

• First: inhale slowly through your nose, filling your lungs about two-thirds of the way.
• Then: pause briefly and take a second short sip of air through the nose to top off the lungs.
• Finally: exhale long and slowly through the mouth.
• Repeat three times.
• On the final exhale, let your shoulders drop.

Then notice what has shifted.

Controlled breathing techniques including cyclic sighing have been studied for their effects on physiological arousal and mood.

But the practical idea here is even simpler:

Use those few seconds to interrupt the state you’re carrying from one situation into the next.

Try it in the elevator.

In the car park.

In the corridor.

Before the boardroom.

30 seconds. Three sighs.

Then enter with intention, not on autopilot.

THE 3-MINUTE LEADER

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

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