10d • Practice & Prompts
Regulate, then speak
Before your next conversation or response, take three rounds of 4-2-6 breathing:
Inhale for 4. Hold for 2. Exhale for 6.
Then make one point and let it land. Notice your pace, your access to your words, and the urge to rush or over-explain.
What changed when you regulated before you spoke?
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Regulate, then speak
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