Purpose
Practice practical techniques that reduce intensity before responding to conflict.
Lesson 5 - 30 minutes
Cool-Down Skills
Breathing, time-outs, and nervous-system reset
Key ideas
A time-out is a planned pause, not abandonment or punishment.
Breathing, grounding, walking, cold water, and changing posture can help the body leave fight-or-flight mode.
The plan must include when you will return to the issue, if it is safe and appropriate to do so.
Written practice
Write a time-out script: one sentence to pause the conversation, one action you will take during the pause, and one return time.
Quick check
What makes a time-out responsible?
Expected answer
It pauses escalation and includes a clear plan to return when safe and calmer.