Big meeting: how to prepare in 90 seconds
Important meetings with your board, clients or investors decide a lot in a short time. You want to be present, speak up at the right moment and stay calm when it gets tense. A short routine before you enter the room or join the call makes that easier.
What happens in your body and mind
Before a big meeting, the mind runs through what could go wrong and the breath gets shallow. A slow rhythm and a clear picture of the meeting focus your attention on what you want to say and on listening well.
Your 90-second routine with Susan
1. Arrive, 30 seconds. Breathe with Susan: Inhale 4s · hold 4s · exhale 4s · hold 4s. The first half of the video plays while you breathe in, the second half while you breathe out. The FLOW line shows you when to breathe, and the music follows your breath.
2. Visualize, 45 seconds. Five short scenes walk you through the meeting:
- Picture the place where the meeting happens. Notice the light, the temperature, the sounds.
- See yourself arrive a few minutes early. Shoulders low. Breath slow and quiet.
- The first moment: you make eye contact and your first sentence comes out calm and clear.
- A hard question comes. You pause, exhale, and answer in your own words.
- See the end: you leave knowing you showed who you really are.
3. Anchor, 15 seconds. Press thumb and index finger together. Say quietly: “Ready.” Use the same gesture later, in the real moment, with one long exhale.
When to use it
- Before board or investor meetings.
- Before a client meeting or pitch.
- Before a video call where you need to speak up.
Tips for the meeting
- Decide on the one point you want everyone to remember.
- Picture yourself saying it early and clearly.
- Use your anchor before you speak and after a hard question.
Your coach: Susan from Paris
Specialized in fencing footwork, barre, curvy well-being, body positivity, and weight loss. Susan breathes with you at the pace of this routine. More about Susan
Prefer another coach for the meeting?
Why it works
Mental rehearsal, picturing a situation step by step before it happens, uses many of the same brain networks as the real action. Athletes, musicians and surgeons use it to prepare. Slow breathing with a longer exhale shifts the body towards its calming, parasympathetic side. AHΞHA puts both into one short routine you can repeat whenever you need it. Read the research.
Frequently asked questions
How do I stay calm in an important meeting?
Arrive two minutes early, breathe slowly with a long exhale and picture the start. During the meeting, breathe out before you answer.
How can I speak up more in meetings?
Rehearse the moment in your mind: you lean forward, breathe out and say your point. The real moment then feels familiar.
Is the routine free?
Yes. This routine is free and works in your browser, without an account. With a free account you can choose any coach, situation and music, and share sessions with friends.
Can I get a reminder before the meeting?
Yes. Install AHΞHA on your phone and set your own reminder times. A push message starts the routine with one tap.
Related situations
AHΞHA is a breathing and mental-preparation tool. It does not diagnose or treat any condition. If anxiety, sleep or eating problems affect your daily life, please talk to a professional.