In a waiting room before a hard meeting: discreet 5-5 breath for 4 min.

Use every sense deliberately to soothe your nervous system.

Move attention from feet to head, noticing each area without changing it.

Tense then relax each muscle group — one by one.

Breathe so belly rises (not chest) — turns off nervous stress system.

Use five body cues (Square, Open, Lean, Eye contact, Relaxed) to make your speaker feel safe.

Invite one person weekly for a simple 30-min tea — builds community fabric from zero.