https://www.linkedin.com/pulse/calmness-real-competitive-advantage-david-4pqyc

Calm isn’t “soft.” Calm is control.

When you can keep your nervous system steady, you communicate better, make cleaner decisions, and recover faster.

I don’t think inner calm is a personality trait. I think it’s a trainable skill.

At work: calm techniques that actually fit real days

1) Box breathing (2 minutes)
In 4 / hold 4 / out 4 / hold 4. Repeat.

2) Longer exhales (60 seconds)
In for 4, out for 6–8. Quietly tells your body: “we’re safe.”

3) The 2-minute send delay
When you’re triggered:

• write the message
• wait 2 minutes
• re-read with: “What outcome do I want?”

This saves relationships.

4) Shrink the problem
Ask:

• “What’s the next smallest step?”
• “What can I control in the next 15 minutes?”

At home: stop carrying work stress through the front door

The 5-minute transition Before you walk in:

• breathe slowly
• decide who you want to be at home
• then enter

This is small, but it changes nights.

Why physical activity helps so much

Movement is one of the most reliable calm tools:

• it burns off stress chemistry
• improves sleep
• builds emotional resilience

Even a 20-minute walk counts.

My daily minimum for calm

• 2 minutes breathing
• 5 minutes walking
• 3 minutes writing the next 3 actions

Calm compounds. So does chaos. Choose your direction.