Salary negotiation: how to prepare in 90 seconds
Asking for a raise or negotiating a salary feels personal, even when it is a normal business conversation. Many people lose money because they speak too fast, apologize, or accept the first number. A calm start helps you say your number clearly and wait for the answer.
What happens in your body and mind
Negotiation puts you in a mild threat state: you want something and fear rejection. That makes it hard to hold a pause or to say a number without softening it. Slow breathing gives you room, and a mental rehearsal lets you practise the exact moment you say your number.
Your 90-second routine with Lee
1. Arrive, 30 seconds. Breathe with Lee: Inhale 4s · hold 2s · exhale 8s · hold 2s. 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 salary talk:
- Picture where the salary 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
- The evening before, after you prepared your numbers.
- On the morning of the conversation.
- A few minutes before the meeting or call.
Tips for the salary talk
- Write down your number and your reasons in three short points.
- In the visualization, see yourself say the number and then stay silent while you breathe out.
- If they say no, use your anchor and ask: what would need to happen for this to be possible?
Your coach: Lee from Seoul
Specialized in martial arts conditioning, agility, and mental toughness. Lee breathes with you at the pace of this routine. More about Lee
Prefer another coach for the salary 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 stay calm when asking for a raise?
Prepare your facts, then do a short breathing routine right before the talk. A long exhale before you say your number helps you sound sure instead of apologetic.
Should I visualize a yes?
Visualize yourself doing your part well: clear words, calm voice, a good question if the answer is no. That is the part you control.
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 salary 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.