Putting Space Between Trigger and Response

When we get under pressure, we need to put ourselves in a position where we can engage our free will and choose a response that is appropriate. Putting the space between stimulus and response actually makes us quicker. And so i think, you know, to reconcile those two things, for me, this doesn't have to be like ten minutes of planning, right? This is taking the five seconds to go. Why? Like, my heart rate just shot up to one 60. I'm thinking about all the ways this could go really bad. What are the choices available to me? And what do i want to do?"