How to calm down before an interview: a four-minute reset
A four-minute routine for pre-interview nerves, with cool water, a little movement, breathing, and muscle relaxation.
Ten minutes before an interview, it’s tempting to go through your notes again and check the company website for anything you’ve missed.
At some point you’re looking at the same words without taking them in. That’s a good time to close the tabs and leave your preparation alone for a few minutes.
This routine takes about four minutes. There are four steps, roughly a minute each, and you can do most of it sitting down.
Before you start
Check that your meeting link and microphone work. For an interview in person, make sure you know where to check in. Allow enough time to arrive or join a few minutes early.
Keep any useful notes within reach, then put them down. If you’re doing this in a car, make sure you’re safely parked first.
Minute 1: Cool your face
Splash some cool water on your face and pat it dry, or rest a cool, damp cloth against your cheeks briefly. Use comfortably cool water and breathe normally throughout. Spend the rest of the minute noticing how your face feels.
Skip the ice and breath-holding. If you can’t get to a sink or the cool water feels unpleasant, sit quietly for this minute and move on.
Minute 2: Move a little
Walk around the room or march on the spot for a minute. Keep the pace easy enough to speak comfortably. Arriving at the interview out of breath would be a nuisance.
In a chair, try rolling your shoulders or lifting one heel, then the other. Stick to movements that are comfortable for you.
Minute 3: Let your breathing slow
Settle into a comfortable position. Breathe in gently for a count of four, then out for six. If that feels too long, shorten the count or drop it and let your out-breath last a little longer than your in-breath.
Keep your breaths small and easy, without holding them. Return to your usual breathing if you feel lightheaded or uncomfortable.
The NHS advice on breathing for stress is to breathe gently and regularly, without forcing it.
Minute 4: Unclench
Curl your hands into loose fists. Hold for a few seconds, then open them and notice the change in tension.
Raise your shoulders a little, hold briefly, and let them drop. Relax your jaw without clenching it first. Repeat slowly for the rest of the minute, breathing normally. Leave out any movement that hurts.
Gently tensing muscles and then releasing them is the basis of progressive muscle relaxation.
When it’s time to join
Open the meeting link or head to reception. You might still feel nervous. Try to give the interviewer your attention rather than checking whether the nerves have gone.
If you lose your train of thought, say, “Let me think about that for a moment.” Take the pause, then carry on with your answer.
For a guided version, Take4 takes you through the four steps on your phone, so you can put this article down too.