5-Minute High-stakes Moment Prep (Lana Coded)

Quick and accessible box-breathing exercise that calms a restless mind and channeling nervous energy into a powerful, confident presence before a high-stakes moment. Anyone facing a performance, presentation, or high-pressure situation, who wants to approach it with a unique self-possessed calm.

Transcript

Hello and welcome.

Find a place where you can just be for a few minutes.

Close your eyes and let the chaos of the world settle.

This is a moment to trade the frantic soundtrack for a slow,

Powerful melody.

A moment to gather all that nervous energy and turn it into something beautiful.

Something entirely your own.

Take one slow,

Deep breath in through your nose as if you're inhaling the feeling of a cool summer evening.

And a long,

Slow exhale out,

Letting go of all the noise,

All the expectations.

One more time,

A deep breath in.

And as you exhale,

Let your shoulders drop,

Your jaw soften,

And your story of the day just become a distant memory.

We will now use a simple,

Powerful technique called box breathing.

This will help you find a calm center,

Even in the most dramatic of moments.

I will guide you through a four-count rhythm.

Prepare.

Inhale,

Two,

Three,

And four.

Hold the breath for one,

Four.

Exhale for one and four.

Hold the breath out for one,

Two,

Four.

Inhale,

Two,

Three,

Four.

Hold,

Two,

Four.

Exhale,

One,

Four.

Inhale.

Hold the breath.

Exhale to release.

Continue this rhythm on your own.

Feel how this steady,

Rhythmic breathing creates a quiet frame around the wildness that's inside you.

The nervous energy isn't just going away,

You're channeling it.

You're taking all the passion,

All the intensity,

And you're giving it a beautiful,

Deliberate pace.

This is your power.

You are in control of the rhythm.

Stay with your breath.

After the last cycle of breathing,

Let go of the counting and return to your natural breath.

Feel the stillness that you've created.

Feel the quiet power that fills you.

The drama can wait.

The story is yours.

Take one final,

Slow breath in,

And as you exhale,

Gently open your eyes.

You are now ready for this world.