Skip to content
NS KORAK
Sign up
All recipes

The 90-second reset

Stress Management

Published by: NS KORAK team

Marko and Ana breathe deeply in the hallway outside the exam room.
MarkoBreathe in 4… hold 4… out 6.
AnaIt's just nerves. You're ready.

A quick technique when stress hits before an exam or meeting.

Situation

Your heart is racing and in a few minutes you have to speak.

A wave of strong emotion lasts about 90 seconds if you do not feed it with new thoughts.

Steps to apply

  1. Breathe in for 4 seconds, hold 4, out 6 — repeat 5 times.
  2. Name the feeling: "This is nerves."
  3. Tell yourself one sentence: "I am ready for the first step."