The 4-7-8 Reset

Box breathing is your warm-up. The 4-7-8 breath is your rescue: inhale for 4, hold for 7, exhale for 8. The long exhale gives you a concrete rhythm to follow when the room feels fast.

One slow cycle can steady the moment before you speak. Practice it on calm days so it is there on the day that counts — a quiet reset you can run mid-meeting with no one the wiser.