The 5-Minute Sequence

Start this sequence exactly 5 minutes before you speak:

• Minutes 5-4: Body reset — stand tall, roll your shoulders back, and shake out tension. Take three deep diaphragmatic breaths with long, slow exhales.
• Minutes 4-3: Voice activation — gentle lip trills and humming. Speak your opening line aloud at 70% pace to set your vocal baseline.
• Minutes 3-2: Mental focus — visualize the first 30 seconds going well.
• Minutes 2-0: Power stance — stand with your feet shoulder-width apart, set your intention for the talk, and smile.

The ritual replaces the anxiety spiral with physical action.