5-10 minute science-backed techniques for pressure, focus, burnout, and confidence. Choose your protocol based on what you need right now.
These aren't character flaws. They're predictable responses to high-stress professional environments. And there are tactical protocols fast, research-backed, discrete that address each one.
You're about to present, pitch, or perform. Your body is activated, your mind is racing. You need to downshift from anxiety to ready fast.
What you need: Composure under pressure, right before the moment that matters.
After meetings and interruptions, you sit down to do real work and... nothing. You know what to do but can't start. It's not procrastination it's cognitive overload.
What you need: Mental cache cleared, focus restored, ready to work.
You finish a hard shift carrying tension in your body and loops in your mind. You can't just "turn off." You bring work stress home, it disrupts sleep, and tomorrow you start already behind.
What you need: Fast decompression between work and home.
You experience performance anxiety, imposter syndrome, or pre-presentation nerves. But in your environment, showing weakness isn't acceptable. You need composure without anyone knowing you needed it.
What you need: Invisible regulation that works at your desk, in meetings, in elevators.
Each protocol targets a specific high-stress state. Choose based on what you need right now.
Core Exercises: Physiological sigh + brain dump + tension release + competent replay
Core Exercises: Brain dump + extended exhale + attention training
Core Exercises: Physiological sigh + jaw/shoulder release + end-of-day unload
Core Exercises: Box breathing + mental micro-rehearsal + tactical self-talk reset
Every protocol is built on evidence from Stanford research, Navy SEAL training, Olympic athlete preparation, and systematic reviews of 9,258 participants across 70 RCTs.
Manage tilt, recover from losses, reset between sessions
Composure before court, during difficult cross-examinations
Context-switch recovery, focus after meetings
Decision clarity, invisible confidence before board meetings
End-of-day recovery, separate work from home life
Shift-end decompression, acute stress recovery
Pre-call composure, rejection resilience
Client-facing confidence, analysis focus
Performance anxiety, yips recovery, pre-competition prep
Invisible regulation in open offices, pre-pitch preparation
High-stakes moment coming? → Pressure Reset
Can't focus after meetings? → Deep Work Reset
Exhausted after shift? → Decompression Protocol
Need invisible confidence? → Private Confidence Reset
Complete written guide + audio version + quick reference cards. Everything you need to use immediately.
Protocols range from 5-10 minutes. No apps, no equipment, no special environment. Works in cars, bathrooms, offices, homes.
"I'm a managing director at a major investment bank. I can't do deep breathing in open offices. But the Private Confidence Reset is completely invisible. I use it before presentations to the C-suite. Six minutes. Nobody sees anything."
"After back-to-back meetings, I couldn't start actual work. The Deep Work Reset cleared my mental cache in 10 minutes. Now I use it every day after lunch."
"I do the Decompression Protocol in my car before going inside after every shift. Work stays in the car. My family gets me, not the stressed nurse version."
"I was extremely stressed and in physical pain before I sat down and began the breathing/visualization exercises. A sense of ease replaced the pain. Needless to say, I am looking forward to the rest of this course."
"You can be in the middle of incoming panic, and say, hold on, I'm going to take control of my body."
"The 4 in, 6 out timing keeps me chilled out throughout my work week."
Choose based on what you're facing today. Fast, research-backed, professional.
Choose Your Protocol