Mini-Pack Protocol
90-Second Steadying Protocol
Designed for moments when pressure rises quickly: tight chest, shallow breath, rushing thoughts, blanking, or feeling 'on display.'
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A fast practice to reduce the pressure surge and restore clarity. The goal is not perfect calm — it's steady enough to think clearly.
01What you'll get
- The 90-Second Practice (4-step protocol)
- Variations for when breathing increases anxiety
- 7-day practice checklist
- Quick reference card (feet → exhale → release → orient)
02Perfect if you struggle with...
- Pre-meeting or interview nerves
- Sudden pressure surges
- Blanking under scrutiny
- Post-pressure reset
03How to use it
Step 1
Press toes then heels into the floor (2 seconds each)
Step 2
Inhale 4 counts, exhale 6–8 counts × 6 breaths
Step 3
Soften jaw, drop shoulders, unclench hands
Step 4
Name 3 neutral objects you can see