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1-2-3 Get It Done: The Rapid Calm Technique That Lowers Stress in One Minute
sent by Joaquín Kosegarten | March 31, 2026
Every second counts, so let’s get right to it. 1 idea, 2 ways it saves you time, and 3 steps to Get It Done:
1 Idea
Take a one minute breathing breathing break to switch your body out of stress mode and back into a calm, focused state.
2 Ways it saves you time
1. Stress slows your brain and narrows your thinking. Intentional breathing resets your nervous system, which helps you make clearer decisions and avoid mistakes that cost time later.
2. When your body relaxes, your focus returns. Instead of losing twenty minutes to stress spirals, you regain control in sixty seconds and get straight back to productive work.
3 Steps to Get It Done:
1. Sit still and inhale through your nose for four seconds.
2. Hold your breath for two seconds, then exhale slowly for six seconds.
3. Repeat this pattern for one minute, keeping your shoulders relaxed as you breathe out.
Conclusion
A calm brain works faster. This simple breathing pattern brings your stress down, clears your mind, and helps you return to your tasks with confidence.
“Breathing techniques are too ‘woo woo’ for me”
Nothing woo woo here. Slow breathing works because it activates your vagus nerve, which lowers your heart rate and switches your body out of stress mode. It’s basic physiology, not mindfulness magic. One minute of controlled breathing is simply using your biology to your advantage.
As promised — 1 minute that can save you hours
Yours in Getting It Done,
Joaquin Kosegarten
Author of Get It Done
Creator of the 1-2-3 Get It Done Newsletter
P.S. If your coworkers see you breathing slowly at your desk, just tell them you are doing advanced neuroscience. It sounds impressive and it’s not even a lie. 🤓
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The Rapid Calm Technique That Lowers Stress in One Minute
About the Newsletter
1-2-3 Get It Done is a weekly 1-minute read trusted by busy professionals who want to achieve more in less time without burning out.
Each issue gives you 1 idea, 2 ways it saves you time, and 3 steps to put it into action immediately.