Many times when I work with leaders, the same familiar resistance arises:

“It’s nice to pause and breathe – but it’s not practical for real life.”

My answer is always the same:

It’s absolutely possible – but it’s a choice.

The ability to pause, notice your emotional triggers, and choose a conscious response instead of an automatic reaction is a muscle.

And like any muscle, it strengthens with practice.

A while ago, one of the VP’s I worked with shared a story that made me smile:

During a heated leadership meeting, voices rose, tensions flared.

Each manager defended their own department.

He felt anger rising. He was about to raise his voice – but then, he remembered the practice.

He paused. Breathed. Observed.

In just a few breaths, his perspective shifted.

He responded calmly and clearly -and within five minutes, the decision was made.

No drama. No ego. Just clarity and compassion.

So, what changed?

Self-awareness.

The ability to notice what’s happening within us – emotions, thoughts, and patterns – and to act from presence rather than from reaction.

That’s where true leadership is born: powerful, calm, and clear.

Research shows that 95% of people think they’re self-aware, but only 10 – 15% truly are.

This gap leads to conflict, poor decisions, and lost alignment—but closing it transforms the way teams communicate and collaborate.

And that’s why you can start really small:

Two minutes a day of inner noticing.

Pause. Breathe.

Notice what you feel, think, and tell yourself.

Then act, not from autopilot, but from freedom and awareness.

Sometimes, two minutes of presence can change an entire day
And even an entire leadership meeting.

When was the last time you paused before reacting?