hold the room.

Glossary

Physiological sigh

Two breaths in through the nose (one big, one short top-up), then one long, slow breath out through the mouth. It can help you settle.

From the lesson

The physiological sigh

A 2023 study compared breathing techniques for calming the body down. The one that stood out was the physiological sigh: two inhales through the nose (one big, one short top-up), then a long, slow exhale through the mouth, repeated for five minutes. A few of those before you speak can help you settle. Box breathing (in for four, hold four, out four, hold four) also works and is easier to do silently in a meeting.

Day 9 · Vocal Control Under Load: How to keep your voice steady under pressure: the physiological sigh

Cheat sheet · Two physiological sighs

Before anything that matters.

Day 9 · Vocal Control Under Load: How to keep your voice steady under pressure: the physiological sigh

Drill step 2

Stand up. Three physiological sighs. Then 60 seconds in Speak on “What I’m working on, and why it matters”, as if to someone senior. Keep your first sentence to one breath. Your numbers are kept in Me for Day 14.

Day 9 · Vocal Control Under Load: How to keep your voice steady under pressure: the physiological sigh

First sentence memorised

Nerves: two physiological sighs beforehand, “I’m excited” under your breath, and a short, memorised first sentence so you cannot stall at the start. Everything after the first sentence is easier.

Day 24 · Presenting to a Room: How to give a presentation: hook, one message, three supports, call to action

Where it is taught

Where it comes up

Related terms

  • Two sighsTwo physiological sighs: a big breath in through the nose, a short top-up sniff, then a long, slow breath out through the mouth. Do it twice. It can help you settle.
  • PaceHow fast you speak, in words per minute. Around 140 to 160 is easy to follow; slow down for the key points.
  • Call to actionThe one thing you want people to do after your talk, said clearly at the end.
  • Rule of threePeople remember three things far more easily than seven. Group your points, reasons or examples in threes.
  • Box breathingBreathe in for four counts, hold for four, out for four, hold for four. Easy to do silently in a meeting.

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