Find your BASE: Move from Overdrive to Grounded with the 1-minute Reset Every Leader Needs

Almost everyone I work with as an executive coach experiences stress and overwhelm. Constant change, pressure to perform, and competing demands can leave you feeling as though you’re always having to move fast, with very little space to pause or think clearly.

One of the most effective ways to build resilience and flexibility is to work with the body, not just the mind. When the nervous system is constantly overstimulated, using posture, breath and movement can help send signals of safety, helping rebalance adrenaline and cortisol while increasing other key hormones and neurotransmitters that support leadership performance and wellbeing.

Simple changes in the body can make a big change to how we think, act and feel. Often that’s about calming the nervous system so we can be clear, creative and keep calm under pressure.

The BASE practice

BASE is a simple, practical technique I encourage clients to use regularly. It takes around a minute and can be done sitting or standing, at your desk, in the morning, or just before a meeting.

It helps calm an overactivated nervous system, rebalance stress hormones, and restore a sense of grounded, alert presence. You begin by adjusting your posture.

B is for Breathe Soften the abdomen and allow the breath to move lower into the body. Breathe from the diaphragm rather than just the upper chest, and breathe in through the nose and out through the mouth. Slower, deeper breathing helps reduce excess adrenaline and cortisol, allowing the body to settle.

A is for Anchor Bring attention to your feet. Feel them make contact with the floor and notice the ground supporting your weight. If it helps, widen your stance to around hip width. This physical sense of stability directly supports emotional steadiness and focus.

S is for Soften Notice where you are holding tension and let it release. For many people this is in the shoulders, neck, and upper body. Then notice your face. Allow the jaw, mouth, and eyes to relax. A gentle smile sends a signal of safety to the nervous system.

E is for Extend Create length in the spine. Feel the crown of the head lifting slightly and the back lengthening. Use the anchoring of the feet as a stable base and allow the body to extend to its full height. This creates a sense of dignity, alert presence, and calm confidence, without rigidity.

How to use BASE

I encourage my coaching clients to practise BASE often as the more you practice, the faster your system responds.

It’s a powerful way to start the day with intention. It’s also useful as a quick ‘system reset’ before meetings, presentations, or difficult conversations, when you want to feel grounded rather than rushed.

I encourage my clients to play with the movement. This isn’t about getting it right. It’s about using these cues to find a posture that feels grounded, calm, stable, and alert in your body.

When the body signals safety, the nervous system settles. From there, you regain the ability to slow down when needed, think clearly, and respond with flexibility rather than pressure-driven urgency.