Many people are trapped in a misconception during the recovery phase from panic disorder and spatial anxiety: that only prolonged exposure training constitutes true exposure training. In fact, for a highly sensitive nervous system, excessively long pauses can easily trigger escalated defenses. The five-minute pause method introduced in Lesson 177 is not about pushing limits, but about establishing a controlled and stable experience. The significance of five minutes lies in its brevity—short enough to prevent the brain from entering full alert while still realistically triggering and completing a full reaction cycle. When implementing this method, you need to clearly define the start and end times beforehand. Once in the situation, stop repeatedly assessing safety and allow the body's reactions to occur naturally and change on their own. Many people find that tension often rises in the first minute or two, and then, even if discomfort persists, the intensity tends to stabilize. This change itself is important evidence of the brain relearning. The five-minute pause method emphasizes completion, not comfort. Even if you are not relaxed throughout the process, as long as you do not escape the training within the specified time, you have succeeded. It is important to note that during the pause, you should minimize safety behaviors such as constantly checking the exit, repeatedly self-soothing, or distracting yourself from escaping; these behaviors will hinder learning. Truly effective pauses are done with awareness, not resistance. With repeated exposure, the brain gradually develops a new concept of time: discomfort has an upper limit, and I do not need to endure it indefinitely. Five minutes of success will gradually build up to greater trust, allowing you to be less dominated by fear when facing longer or more complex situations.