These tactics for stress reduction can be employed just minutes before your gathering.

An important meeting can produce stress-induced anxiety for days or even weeks in advance. When we are in an active state of stress, the part of the brain that reacts to danger is activated and the part that helps us rationalize is suppressed. The part of the brain responsible for memory is also greatly suppressed. All of this means that while we may be able to exert high levels of physical strength for a very short period of time, we also experience brain fog, fatigue, lower concentration, and an inability to communicate clearly.

Other than taking time to be prepared with your content, knowing it forward and backward, here are five ways to calm your mind before a big meeting. This list can also be employed in the days leading up to the meeting to keep stress at bay.

1. Take a long exhale

The vagus nerve is the longest nerve in the body, and its branches run through all organs. Stimulating the vagus nerve activates your body’s relaxation response. With a few minutes of conscious breathing, you can activate the vagus nerve and take yourself out of fight-or-flight mode, which is common when anxiety is high.

Take two or three quiet minutes with your eyes closed, seated in a chair, and focus on your breath. Inhale as fully yet softly as you can, and then take twice as long to exhale. The lengthened-out exhale is key in calming your heart rate, thus calming your nerves.

2. Feel your feet on the ground

When we feel the ground, we feel stability throughout the entire body. Elevated expectations and the thought of getting up in front of a group can make anybody weak in the knees with that “outer-body” feeling. Whether standing or sitting, wiggle your toes and feel the weight of your feet on the ground (keep your knees soft if standing).

3. Soften your eyes

When we feel tense, our eyes strain, our brow furrows, and next comes the all-too-familiar stress headache. When you soften your eyes, your face and jaw relax and your brows and shoulders soften. Low and behold, your mind starts to relax, too!

4. Hydrate

Nourish your body through hydration in the days leading up to the meeting. We need water to maintain optimum function of every system in the body, including heart, brain, and lung capacity. And keep water with you at the meeting! Dehydration can set your heart racing and induce a feeling of lightheadedness and dizziness.

5. Practice active listening

In a big meeting, being a great listener is just as important as being a good presenter. Instead of thinking of the next thing you’re going to say while someone else is talking, which is anxiety-producing behavior, turn your body toward the person, feel your feet on the ground, and breathe evenly while you take in what they’re saying. Your mind will remain clear and steady, rather than scattered and unfocused.

Lauren Wessinger

Lauren can’t remember a life without yoga. She began in 1994 with a deep dedication to the practice. For 20 years, she worked in the world of large corporations and small businesses and spent time traveling the world to provide corporate training. In 2019, Lauren launched The Mindful Project, an organization dedicated to providing mindfulness-based training to corporate teams, individuals, and students. She has also ventured into the world of entrepreneurship with the creation and ownership of SoulSpace Yoga Community studio in Fort Worth. It was her personal experience in stressful corporate situations that inspired her to create a wellness program devoted to busy professionals.

Lauren has been a yoga instructor since 2009 with a 500-hour certification through the Yoga Alliance. She is also certified in Mindfulness Based Stress Reduction and uses that practice to lead mindfulness sessions to public school children through the Mindful Schools method. Find out more about The Mindful Project.

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