Calm before a big meeting

Nerves before a presentation or interview are normal. They even help, up to a point. This 90-second routine keeps them on the helpful side.

Five minutes before

1. Two physiological sighs. Double breath in through the nose, long breath out.
2. Feet flat on the floor. Notice the weight of your body in the chair.
3. Five slow breaths with a longer out-breath than in-breath.
4. Pick your first sentence. Say it once in your head, slowly.

During the meeting

Breathe out before you speak. A short pause to breathe looks confident, not hesitant.