How do I calm my nervous system before an interview?

Start with the body rather than the pep talk. This routine opens with a few minutes of slow breath work, then a visualisation of the moment going well, then a short intention for how you want to show up. About 40 minutes, and you can do it right before you leave.

How long before an interview should I start settling my nerves?

This Burst runs about 40 minutes and is built to be done immediately before you head out, so it is still with you when you walk in. If you are tight for time, the breath work alone is the part to keep.

What can I do in the ten minutes before I walk in?

Do the breath work on its own. It is the one part of this routine that works in a car park or a corridor, and the visualisation can be a quick mental run-through rather than a full sit.

Does this only work for interviews?

No. It is built for any moment you have to walk into a room where you do not yet know the score: a first day, a presentation, a difficult conversation. The sequence is the same.

Settling Nerves Before a Big Moment

Quality: Exceptional· 100%Effort: Manageable· 038m

For when your nerves are going through the roof.

Trade nervous dread for a clear head before you walk in. Do some calming breathing, visualise it going well, and set yourself a guardrail with an intention.

The runsheet

1
Ten minutes of slow breathing
Breath work
Some controlled breaths to bring the first-day nerves down before you go.
10 min activitySetup 1 min · Reset 1 min · 12 min all-in
Bearmore’s thoughts on doing breath work before visualisation
This pairing is especially effective because breath work clears mental fog, creating a clean screen where vivid images can project in high resolution.
2
Visualise it going well
Visualisation
Run through the day in your head and see it going well: walking in, the introductions, the things you’ll say. Rehearsal can make the real thing less daunting.
12 min activitySetup 1 min · Reset 1 min · 14 min all-in
Bearmore’s thoughts on doing visualisation before intention setting
This is one of the stronger pairings because mental rehearsal naturally supports clarifying personal intentions and directions.
3
An intention to give you a guardrail
Intention setting
Decide who you want to be in the room today, curious, composed, willing to ask, rather than trying to know everything.
10 min activitySetup 1 min · Reset 1 min · 12 min all-in
Time well spent.
38m spent doing something good for yourself.

The breakdown

Burst evaluation

QualityExceptional· 100%

Sequencing100%

Logistics100%

DifficultyManageable· 0

Total activity38m / 60mGentle

Physical activity10m / 29mGentle

Mental focus22m / 29mGentle

Introspection10m / 29mGentle

Creativity12m / 59mGentle

+ 3 more conditionsHow we assess →

Wellbeing focus

The relative wellbeing focus of this Burst.

HighEmotional

MedPhysical

HighSelf

LowSocial

MedIntellectual

About this Burst

A short routine for the morning of a first day, a big interview, or when you’re going to walk into a room where you don’t know the score yet. Breathwork to settle your nerves, a visualisation to rehearse it going well, and an intention for how you want to show up. Calm your body and put a plan around your day, all in forty minutes, you can do it right before you head out.

Changing jobs Steady the stress Morning Quick (under an hour)New

Common questions

Settling Nerves Before a Big Moment38m · free in the app38m · free in the app