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Before a job interview, a slow, discreet breath with a longer exhale - about 4 seconds in, 6 out, for a minute or two in the waiting room - can take the edge off nerves so you think and speak clearly. Avoid fast, deep breaths, which can leave you light-headed.
Aim for settled but alert, not sedated. A short extended-exhale or equal breath shows nothing on your face and helps you start composed.
What to try
- A quiet extended-exhale breath (4 in, 6 out).
- Equal breathing (for example 4 in, 4 out) to feel steady and clear.
Fast option
Three slow breaths with a longer exhale as you wait to be called in - no one will notice.
Longer option
A few minutes of slow breathing on the way there, or a silent Apple Watch session in the waiting room.
What to avoid
- Big, gulping breaths, which can add light-headedness on top of nerves.
- Long breath-holds that build tension.
Evidence and limitations
Slow breathing lowers self-reported arousal, which may help with nerves. Direct evidence that it improves interview performance is limited - treat it as a calming aid, not a guarantee.[1]
Safety
In the app
Start a short calm or focus session on the way, or a silent Watch session so you can steady yourself right up to the door.
출처
- How Breath-Control Can Change Your Life: A Systematic Review of Psycho-Physiological Correlates of Slow Breathing - Zaccaro A, et al., Frontiers in Human Neuroscience (2018). doi:10.3389/fnhum.2018.00353
- Relaxation techniques: Breath control helps quell errant stress response - Harvard Health Publishing
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