How to Find Calm Before High-Stakes Meetings

We've all been there. The calendar notification pops up, and suddenly your heart rate spikes. A big meeting is coming, and your mind starts racing through everything that could go wrong.

This guide isn't about eliminating that nervous energy—it's about channeling it. The goal is to arrive at your meeting grounded, clear-headed, and ready to contribute your best thinking.

The 5-Minute Pre-Meeting Reset

Start by finding a quiet space—even a bathroom stall works. Place both feet flat on the floor and take three slow breaths, extending your exhale longer than your inhale. This activates your parasympathetic nervous system.

"The meeting hasn't started yet. Right now, in this moment, you are safe."

Next, do a quick body scan. Notice where you're holding tension—jaw, shoulders, hands. Consciously relax each area. You don't need to feel completely calm; you just need to feel slightly more grounded than you did a minute ago.

Reframing the Stakes

Our brains often catastrophize meetings, treating them as life-or-death situations. But ask yourself: What's the realistic worst-case scenario? Usually, it's far less dramatic than our anxiety suggests.

Remember, you were invited to this meeting because someone values your perspective. You don't need to be perfect—you just need to show up as yourself.