Giving feedback: how to prepare in 90 seconds
Giving honest feedback is part of leading a team, but many managers dread it. Performance reviews and appraisals feel heavy for both sides. A calm, prepared start makes feedback clearer and easier to accept.
What happens in your body and mind
If you are tense, your feedback comes out either too soft or too hard. Slow breathing brings you back into a steady tone, and a short mental rehearsal lets you practise the first sentence and the moment the other person reacts.
Your 90-second routine with Susan
1. Arrive, 30 seconds. Breathe with Susan: Inhale 5s · exhale 5s. 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 feedback talk:
- Picture where the feedback talk will happen, and the person in front of you.
- Hear your opening sentence — simple, kind and clear.
- They react strongly. You feel it, exhale, and stay with what matters.
- You listen fully before you answer. Your voice stays low and steady.
- See the end: whatever the outcome, you were honest and respectful.
3. Anchor, 15 seconds. Place one hand on your chest. Say quietly: “Steady.” Use the same gesture later, in the real moment, with one long exhale.
When to use it
- Before a performance review or appraisal.
- Before giving difficult feedback to a team member.
- Before receiving feedback yourself.
Tips for the feedback talk
- Pick one or two concrete observations, not a long list.
- Picture yourself asking: how do you see it? and listening to the answer.
- End with one clear next step you agree on.
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 feedback talk?
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 prepare for giving negative feedback?
Write down the facts, decide on one key message and take 90 seconds to breathe and picture the talk. You will speak calmer and listen better.
Can I use this before my own review?
Yes. Picture yourself listening without defending, then asking one good question. It helps you take feedback as information instead of an attack.
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 feedback talk?
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.