When you’re nervous about public speaking, understanding the physical signs of nerves can help you stop fighting them—and start finding calm in the moment.
You know that feeling.
Your heart’s pounding. Your mouth’s dry. Your hands feel shaky and your thoughts start racing ahead. You’re about to speak—maybe it’s just your turn to share something in a meeting—and suddenly your body feels like it’s sounding every possible alarm.
This used to catch me off guard. I’d prepared what I wanted to say, I’d told myself I was ready, and then my body would kick in like I was under real threat. I remember thinking: Why am I reacting like this? What’s wrong with me?
But here’s what I’ve learned.
There’s nothing wrong with you. Your body’s not malfunctioning. It’s doing exactly what it’s designed to do.
Your Nervous System Doesn’t Know You’re in a Meeting
When you feel nervous about speaking, you’re often experiencing a stress response—your body’s way of keeping you safe.
Your brain doesn’t see a polite boardroom or a well-lit Zoom call. It senses uncertainty, exposure, and risk. And when that happens, it kicks off a cascade of physical responses.
It’s not overdramatic. It’s primal.
What’s Really Going On in Your Body
Some of the things you might notice when you’re feeling nervous about speaking include:
- Increased heart rate: Pumps more blood to your muscles so you can take action fast.
- Rapid breathing: Brings in more oxygen to fuel your body and brain.
- Adrenaline and cortisol release: These stress hormones heighten your alertness and energy.
- Sweating: Helps cool your body down in anticipation of exertion.
- Dry mouth or nausea: Blood is diverted away from digestion, which slows down or stops.
- Shaking or trembling: A common reaction as your body adjusts to the adrenaline surge.
- Tense muscles: Prepares you to run, fight, or freeze.
- Dilated pupils: Allows more light in, helping you scan for danger.
- Heightened senses: You become hyper-aware of sound, light, and movement.
- Cold hands or feet: Blood is redirected to essential areas like your core.
- Tightness in chest or throat: Muscles contract as part of the body’s prep to act quickly.
- Butterflies in the stomach: A side effect of your digestive system slowing down.
- Jumpy thoughts or straight out blank: Your brain is focused on scanning for threats.
These are automatic. You’re not overreacting. Your body is doing exactly what it’s supposed to do when it thinks you’re at risk.
The Problem Isn’t the Fear—it’s the Story We Tell Ourselves About It
When we feel these sensations, we often assume we’re not ready. Or not confident enough. Or that we’re just not good at speaking.
But those physical signs aren’t telling you you’re incapable. They’re telling you this matters. That you’re stepping into something with stakes. And your nervous system is trying to help—even if it’s a bit misguided about what’s actually happening.
This changed everything for me.
Instead of trying to get rid of the nerves, I started working with them. I’d notice the feeling in my chest and think: Ah, there you are. That means I care. That means I’m here.
If you’re curious about this idea, I break down three reasons why nerves can actually help you in this blog.
So What Helps?
Let’s be honest—when nerves strike, most of us go looking for a quick fix. A magic hack to make it all stop. And I get it. Who wouldn’t want a simple trick to make the shaking hands and racing thoughts disappear?
But real change doesn’t come from a single tip or technique.
It comes from sustained mindset work. From slowly shifting how you think about yourself as a speaker, how you relate to fear, and what stories you tell yourself about your abilities. That kind of shift doesn’t happen overnight—but it’s where the confidence starts to grow. Quietly. Consistently.
That said, there are things that can help you feel more steady in the moment. Tools that bring your body back into balance, so you’re not completely hijacked by adrenaline. They’re not about faking confidence—they’re about helping you stay present enough to speak as yourself.
You don’t need to eliminate the nerves to speak well. You just need a few ways to meet yourself in the moment. Here’s what I use (and what I share with my clients):
- Breathe low and slow. A long out-breath is your best ally—it tells your body you’re safe.
- Feel your feet. Literally. Press them into the ground. It brings you back to now.
- Loosen your jaw. It’s a small thing, but it helps interrupt the tension cycle.
- Remind yourself why you’re speaking. Coming back to purpose often steadies the panic.
And most importantly: don’t wait for the fear to disappear. The goal isn’t zero nerves. It’s finding enough calm to keep going.
This Is a Practice, Not a Performance
Every time you speak up—even when it’s wobbly—you’re building trust with yourself. You’re showing your brain that yes, it feels risky… but you can do it anyway.
Over time, that changes things. You might still feel nervous when speaking but they stop being in charge.
Want to Go Deeper?
If you’re tired of feeling like your nerves are in charge every time you speak, my online course Overcoming the Fear of Public Speaking might be just what you need.
It’s designed for women who want to understand what’s really going on beneath the fear—and learn simple, practical tools to feel more steady and in control when speaking.
You can take it at your own pace, in your own time. No pressure. No need to pretend you’re confident if you’re not feeling it.
You’ll find a mix of personal stories, reflective exercises, and techniques that actually work—whether you’re speaking up in a meeting or standing in front of a room.
Find out more about the course here or start the course today.
View comments
+ Leave a comment