We all admire people who can perform at peak efficiency—what some people call being in The Zone. That can sometimes be a tall order in speeches and presentations, when we’re often self-conscious and nervous. Here’s a way to reach a “productive level of relaxation” when you’re about to speak. Best of all, you can achieve this desirable state if you only have 5 minutes to spare.

Practice this exercise until you can do it easily at a moment’s notice, because that’s when you’ll need it most!