Cynthia Kane's "The Pause Principle" teaches how to pause and regain control in challenging situations. Using the SOFTEN method (Sensation, Own discomfort, Focus on present, Take a breath, Eyes on other person, Need to say), people can shift from reactive responses to intentional communication by calming their nervous system first.

TAKEAWAYS

Notice body sensations first - Pay attention to physical discomfort signals like racing heart or tense jaw to recognize when you need to pause
Use the SOFTEN method - Simple practices like focusing on breath or saying your name help shift from fight-or-flight to calm response
Practice daily in low-stakes moments - Build the pause muscle through regular practice so it's available during high-pressure conversations

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The Power of the Pause - Staying Calm When It Matters Most with Cynthia Kane