Stay Calm Under Pressure: 3 Habits My Coaching Clients Swear By

Let’s be real—staying calm under pressure isn’t about chanting mantras on a mountaintop. It’s about what you do before the pressure kicks in.

Across the 100+ professionals I’ve coached, the ones who consistently keep their heads in high-stress moments share three habits. They're not hacks. They're solid practices that shape how you meet life when it turns up the heat.

Here’s what they focus on:

Build Resilience with a Morning Routine

Let’s start with the obvious: routines matter. And yet, most people treat them like a luxury or a New Year’s resolution that lasts two weeks. In my experience, the people who stay calm under pressure are already primed for stress before it shows up.

They have a simple, consistent routine that opens up space before the day begins. I’m not talking two hours of yoga and journaling (unless that’s your vibe). Even 15 minutes makes a difference.

Personally, I rotate between breathwork, cold showers, meditation, prayer, journalling and movement—all part of what I call my tactical toolbox. I pick what I need on the day. No overthinking it, just executing it. The key is showing up to the routine, not perfecting it.

Morning rituals signal to your nervous system: "We’re grounded, we’re safe." And that’s what you want when the tough emails hit your inbox or when your toddler decides to scream through your Zoom call.

Close the Gap Between Stress Reactions and Calm Responses

Here’s where it gets juicy. One of the biggest stress triggers I see in my clients? The disconnect between how they want to respond and how they actually react.

You can thank your subconscious for that. Most of our stress reactions are wired from childhood—old beliefs, unprocessed emotions, fear patterns. It’s not enough to know better. You’ve got to close the gap.

Coaching is where we untangle that. We look at what’s fuelling the reaction. Maybe it’s a fear of not being good enough. Or an old belief that being calm = being weak. Once you build deeper awareness over your triggers, the mind and body can see more clearly what's actually happening in the present moment, not a past trauma rehaunting you. And you stop reacting from autopilot.

Think of it this way: if your internal wiring says, "This is a threat," your body will always override your logic. But when you update that wiring, you make space between the trigger and the response. That space is where you reclaim your power.

Calm under pressure = Breathe first, think later

When you’re in the thick of it, logic alone won’t cut it. You need tools that meet the body where it’s at.

A quick go-to? The physiological sigh. It’s a double inhale through the nose, followed by a long exhale through the mouth. It kicks in your parasympathetic nervous system—your body’s calm-down switch. And it works. Fast. According to Mental Health Center Kids, daily physiological sighs reduce anxiety, lower heart rate, and stabilise mood.

Here’s the thing: you can’t think your way out of a stress spiral. But you can breathe your way through it, and then reframe the thinking. Once your body is regulated, ask yourself: "How will I feel about this in a week? A month? A year?"

That single question shifts perspective. What feels overwhelming now often looks laughably small in hindsight. That mental distance gives your brain space to solve problems instead of just survive them.

Integrate Calm into Your Everyday Life

Staying calm under pressure isn't about knowing the theory—it's about living it. These practices aren’t reserved for when life is peaceful. They’re training for when it’s not.

Even 15 minutes a day is an effective place to begin. You have time. There's 96 15-minute blocks in a 24 hour period. Choose one and commit to it.

And if you'd like to learn and experience a 15 minute Breathwork session that can leave you feeling lighter, sharper and more energised. Please join us on Zoom

🗓️ Thursday 24th July🕛 12pm London / 7am New York / 9pm Sydney

All levels welcome. Whether you're overwhelmed, curious, or just ready to breathe differently—come join us. You might be surprised by what a single session can shift.

Reserve Your Free Spot