The 3B Shift

Ever notice that in those big moments - those real make or break experiences - its not about having the spot-on strategy, the right answer or the perfect pitch, its about state of mind?

So I'll let you into a little secret. When pressure rises, its not that leaders don't feel the pressures it just that they know how to reset. Seasoned leaders almost do it it instinctively buy if you aren't there yet - here is a method that can get you there quickly. I call it The 3B Shift, a ten-second, science-backed tool to move from reactive to resourceful.

Step 1: Breathe. Pause and take two slow inhales followed by one long exhale, or three deep breaths. Breathing is the basis of mindfulness and emotion regulation and backed by research (Kabat-Zinn, 1990; Zeidan et al., 2010). Slow, intentional breathing activates the parasympathetic nervous system, lowering stress and giving your prefrontal cortex the space to think clearly.

Step 2: Believe. Take a moment to reconnect to your strengths and successes. Reflect on a time when you overcame a challenge and ask yourself, “Which skills did I use?” This taps into self-efficacy theory (Bandura, 1977) and hope theory (Snyder, 2002). Research shows that recalling personal mastery experiences strengthens confidence and motivation to act.

Step 3: Begin. Take one intentional, manageable step forward. It could be as small stepping into a room or five minutes on a project that seems overwhelming. This uses principles from behavioral activation (Jacobson et al., 2001) and implementation intentions (Gollwitzer, 1999). Evidence shows that planning tiny actions dramatically increases follow-through and creates positive momentum.

So, when the pressure rises, simply remember the 3Bs: Breathe. Believe. Begin.

It’s how leaders move from stress to presence, from presence to action, and from action to impact, with clarity, confidence, and purpose.