“Take a deep breath”, “Just breathe through it”. I’m sure this is advice we’ve all heard. But do breathing exercises for public speaking actually work?
I think breathing exercises can be a useful tool when you’re about to speak and your nerves feel overwhelming. They won’t address the underlying causes of self-doubt or fear of judgement, but they can help you regulate the physical response that happens when your body goes into stress mode.
I focus on helping clients understand and overcome the deeper barriers behind speaking nerves, but having a few techniques to use in the moment can be helpful. Here I’m sharing one technique I come back to again and again. It’s a simple breathing exercise that helps me stay calm and connected and I often use it before I give a presentation or chair a meeting.
When Pressure Takes Over During Public Speaking
It’s easy to think the pressure is about the size of the audience, the topic or the time limit. But for most of us, pressure starts internally. It’s the tight chest, the racing heart, the sudden feeling that you’re not ready (even when you are).
What Calm Really Means
Staying calm doesn’t mean eliminating nerves altogether. For me, it means being able to feel what’s happening in my body and gently guide myself back to a state where I can still think clearly and speak with impact. Personally, I find calm through:
- Trusting that I’m prepared (but not over-prepared)
- Knowing why I’m speaking (I’ve written more about that here).
- Having simple techniques that I can rely on when things feel intense.
Let’s focus on that last one.
Why Breathing Can Help
When we feel anxious, it’s usually because our body is reacting to a perceived threat, even if that threat is just the idea of being judged or making a mistake. This triggers the fight-or-flight response, which floods us with stress hormones like adrenaline and cortisol. Our heart races. Our breathing becomes shallow and rapid. Our muscles tense.
Breathing slowly and deliberately can help override that stress response. It sends a message to your brain that you’re safe, even if your thoughts haven’t caught up yet. This is known as bottom-up regulation. Instead of trying to think your way out of anxiety (which rarely works in the moment), you use your body to tell your brain: you’re okay.
A calm breath pattern supports the parasympathetic nervous system, which is responsible for rest, recovery, and feeling steady. Over time, breathing exercises can actually retrain your nervous system to respond more calmly in high-pressure situations.
My Go-To Breathing Exercise for Public Speaking
I’ve used this breathing technique before job interviews, presentations and meetings. It’s simple, subtle and effective. And no-one even needs to know you’re doing it.
4-4-6 Breathing:
- Inhale for 4 counts
- Hold for 4 counts
- Exhale for 6 counts
- Repeat 3–5 times
Why it helps:
The longer exhale activates the body’s calming response (the parasympathetic nervous system). The breath hold gives the mind something to focus on, interrupting spirals of self-doubt and it physically slows your heart rate, helping to reduce that sense of panic.
Why Regular Practice Matters
One breathing exercise before a big meeting can definitely help a little, but the real power comes with regular practice. Think of it like physical exercise: one sit-up won’t give you a six-pack, but small, consistent efforts over time can build strength and resilience.
Breathing works the same way. By practising even just a few minutes a day, you’re training your body to respond differently under pressure. You’re teaching your nervous system what calm feels like so that when stress hits, your body knows how to return to that state more easily.
And the best part? You don’t need any special equipment, apps or quiet rooms. You can do a few slow, mindful breaths while the kettle boils or anytime during your day. Why not try it and see if it helps?
Need Further support with public speaking?
If you feel nervous about public speaking it doesn’t make you broken, weak or any less professional. It makes you human. The women I work with are often already highly capable, experienced professionals. It’s not ability that’s holding them back, it’s usually anxiety, mindset and self-criticism. The good news is that all of these things can shift with the right support and strategies.
If you’re looking for tailored support to help you feel more confident when you speak then check out the different ways we can work together.
