The Dream Job System Podcast This 4x4 Strategy Eliminates Pre-Interview Anxiety | Ep #790
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Dec 19, 2025 Austin dives into the world of interview anxiety and shares a powerful technique to conquer pre-interview stress. He introduces the 4x4 box breathing method, used by Navy SEALs and monks, detailing how to effectively control your breathing. Listeners learn practical tips to practice this technique, including the best times to use it on interview day. By mastering this calming strategy, you can improve focus and potentially transform anxiety into confidence during job interviews!
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Crippling Interview Pressure Early On
- Austin Belcak describes how interview pressure made him blank out and ramble during interviews.
- He says those early failures motivated him to search for ways to manage pre-interview anxiety.
Practice Four-By-Four Box Breathing
- Do the four-by-four box breathing: inhale 4s, hold 4s, exhale 4s, hold 4s for each round.
- Repeat for 4–5 rounds to lower heart rate, reduce cortisol, and increase mental clarity before interviews.
Breathing Exercises Have Scientific Backing
- Slow rhythmic breathing like box breathing is backed by research showing stress reduction and improved focus.
- Studies link these exercises to lower cortisol, less anxiety, and clearer mental processing.