Lesson Plan
Stay Calm Under Pressure
Participants will learn to recognize stress responses, practice a simple 4-7-8 breathing technique, and apply quick mindset shifts to maintain calm and focus during high-pressure situations.
High-pressure moments can trigger counterproductive stress reactions. Equipping adults with easy-to-use breathing and mindset tools boosts resilience, performance, and well-being in real-world scenarios.
Audience
Time
Approach
Materials
Prep
Prepare Materials
10 minutes
Step 1
Introduction & Objectives
5 minutes
Step 2
Explore Stress Responses
7 minutes
Step 3
Teach Breathing Technique
8 minutes
Step 4
Mindset Shift Activity
7 minutes
Step 5
Reflection & Closing
3 minutes
Slide Deck
Pressure Proof: Stay Calm Under Pressure
Session Objectives & Agenda
Understanding Stress Responses
4-7-8 Breathing Exercise
Mindset Shift Activity
Reflection & Next Steps
Worksheet
Worksheet
Lesson Plan
Pressure-Proof Mind Lesson Plan
Equip adult learners with quick, practical tools—recognizing stress signals, using 4-7-8 breathing, and applying mindset shifts—to stay calm and focused under pressure.
High-pressure moments can trigger stress reactions that harm performance and well-being. This single 30-minute session builds resilience by teaching easy-to-use breathing and reframing techniques for real-world situations.
Audience
Time
Approach
Materials
Prep
Prepare Room & Materials
10 minutes
Step 1
Warm-Up Discussion
5 minutes
Step 2
Session Overview & Objectives
3 minutes
Step 3
Identifying Stress Signals
5 minutes
Step 4
Breathing Technique Practice
7 minutes
Step 5
Mindset Shift Activity
7 minutes
Step 6
Reflection & Next Steps
3 minutes
Slide Deck
Pressure-Proof Mind: Staying Calm Under Pressure
Session Objectives & Agenda
Warm-Up Discussion
The Fight-Flight-Freeze Model
Fight Response
Flight Response
Freeze Response
Stress Response Chart
Recognizing Your Own Signals
Introduction to 4-7-8 Breathing
Steps for 4-7-8 Breathing
Guided Breathing Practice
Debrief: Breathing Practice
Why Mindset Shifts Matter
Example Mindset Shift Prompt
Mindset Shift Activity
Pair Practice
Sharing Reframed Perspectives
Reflection & Next Steps
Resources & Support
Thank You
Worksheet
