Influence and Power: The Introvert’s Inspiration to Speak 002 (FREE BETA VERSION)

BETA SERIES NOTE: This is part of my BETA newsletter series where I was testing different formats with my community. After collecting feedback from subscribers, I've refined my approach - but the core insights here are still valuable. My current newsletters follow a new 4-part structure AND offers real community benefits that my subscribers love even more. <3 Join us.

Part 1. The Practice

A Breathing Tool for Nerves

Hello, introverted leader,

Nervous energy can feel overwhelming. Maybe it’s before a big presentation, before speaking up in a meeting, or even before hitting “record” on a video. When our nerves take over, our breath becomes shallow, our heart races, and our voice locks up.

Today, let’s learn a simple but powerful breathing exercise to help you reset.

Box Breathing: A Simple Reset for Nervous Moments

Box breathing—also known as four-square breathing—is a technique used by Navy SEALs, athletes, and performers to stay calm under pressure. It helps regulate your nervous system, slows your heart rate, and brings clarity to your mind.

Here’s how you do it:

1. Inhale through your nose for 4 seconds.

2. Hold your breath for 4 seconds.

3. Exhale slowly through your mouth for 4 seconds.

4. Hold again for 4 seconds.

Repeat this cycle 4 times.

As you do this, visualize a box forming with each breath: ⬜ Inhale (4) → ⬜ Hold (4) → ⬜ Exhale (4) → ⬜ Hold (4)

If your mind races, count the seconds as you breathe.
If your chest feels tight, focus on expanding your belly as you inhale.
If nerves take over, remind yourself: "I am safe. I am present. I am in control."

Why This Matters for Introverts

When we feel nervous, our voice can shake, our thoughts can scatter, and we might freeze. Box breathing brings us back to center, making it easier to speak with clarity and confidence.

Next time you feel your nerves creeping in, pause, breathe, and reset.

Part 2. The Poem

Poem: Course Correction by Linnea George

they told me Jesus would save me
but i have done all of the footwork
down here 
on the ground
rolling my sleeves up
seeing what I have:
a father who hates me
a mother who ignores me
a heart who turns the tenderness of each moment
into a tornado
i do the work
i ask the questions
write down the thoughts
understand learned behavior
question patterns
slowly
brick by brick
i build the church of my own presence
and the alter of my own body

That’s me leading a meditation for professional actors at the bremer shakespeare company in bremen, germany.