A breathing exercise is a deliberate pause using slow, deep breaths to calm nerves, reduce tension, and regulate difficult emotions. Inhale slowly, then exhale slowly, especially before a presentation or during a stressful conversation. section 3.3.1 section 11.2
Use the technique in several practical situations:
- Before presenting, take a few quiet moments and repeat slow inhalations and exhalations to settle physical tension. section 3.3.1
- When stress or overwhelm leaves little time for self-regulation, close your eyes, count to 10, and breathe deeply. section 11.2
- During a difficult conversation, use deep breathing and short breaks to remain composed, focused, patient, and nondefensive. section 11.4
A quick reset
Before beginning a presentation, sit quietly, inhale slowly, and exhale slowly for several breaths. If tension remains, combine the exercise with positive self-talk or tense-and-release muscle relaxation. With practice, staying calm becomes easier. section 3.3.1
