Pause before panic to keep calm under emotional siege

Imagine you’re mid-presentation when your colleague questions your plan. Your chest tightens, your throat goes dry and you’re scrambling for words. That’s flooding—the Sentry and Commander-in-Chief systems zapping your rational brain in a fight-or-flight rush. You feel trapped.

Research shows it takes about twenty minutes for your heart rate and stress hormones to settle. So instead of soldiering through—or shutting down—you can call a brief break. Pick a code word with your team or family—anything from “pause” to “time-out.” When you need it, slip away for two minutes of slow breathing, counting to four on each inhale and exhale. You’ll anchor your nervous system back to calm.

When your timer buzzes, return and say, “Thanks for waiting,” then pick up where you left off. You’ll be surprised how nearly invisible a two-minute reset can be, and how much clearer your thinking feels when you reenter the conversation. Flooding never wins when you know how to pause your own brain circuitry.

Scan your day for moments when panic flares and jot down what triggered you. Practice a two-minute breathing exercise four times daily to build resilience. Agree on a discreet code word and use it to step away for a quick—twenty-minute—reset. Return calm, thank the other person, and continue with a clear head. You’ll turn panic into presence. Try it during your next heated discussion.