A simple breathing exercise to help you feel more grounded before meetings, presentations and speaking situations.
When you need a moment of calm.
Calm before speaking guide
Breathing exercises can be a useful tool when you’re about to speak and your nerves feel overwhelming.
They won’t address the deeper 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 women understand and overcome the barriers behind speaking nerves, but having a simple technique you can use in the moment can also help.
They won’t address the deeper 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 women understand and overcome the barriers behind speaking nerves, but having a simple technique you can use in the moment can also help.
A Simple Breathing Exercise To Help With Public Speaking Nerves
When we feel anxious, our body can react as though we are under threat. This triggers the stress response - your heart may race, your breathing can become shallow and your muscles can tense.
That’s why working on your mindset is so important. Understanding the thoughts, beliefs and experiences behind your speaking nerves can help you change how you approach speaking situations and reduce the intensity of the physical response over time.
But in the moment, when your nerves take over, it’s not always possible to simply think your way out of them. Especially when your body is already responding.
This is where breathing can help. It’s a way to work from the body back to the brain, by helping to send a message that you are safe. Slow, controlled breathing can help you feel more grounded and think more clearly in the moment.
The aim isn’t to remove nerves completely. Speaking nerves are often a normal and healthy response to situations where we feel exposed or judged. The goal is to help your body move from feeling overwhelmed to feeling a bit more steady and in control.
That’s why working on your mindset is so important. Understanding the thoughts, beliefs and experiences behind your speaking nerves can help you change how you approach speaking situations and reduce the intensity of the physical response over time.
But in the moment, when your nerves take over, it’s not always possible to simply think your way out of them. Especially when your body is already responding.
This is where breathing can help. It’s a way to work from the body back to the brain, by helping to send a message that you are safe. Slow, controlled breathing can help you feel more grounded and think more clearly in the moment.
The aim isn’t to remove nerves completely. Speaking nerves are often a normal and healthy response to situations where we feel exposed or judged. The goal is to help your body move from feeling overwhelmed to feeling a bit more steady and in control.
WHY BREATHING HELPS WHEN YOU FEEL NERVOUS
This is a simple technique I use before meetings, presentations and other situations where I need to speak.
4-4-6 Breathing
Repeat this as many times as you need (but at least 3 or 4 times).
The longer exhale helps activate your body’s calming response, while focusing on the rhythm of your breathing gives your mind something steady to concentrate on
4-4-6 Breathing
- Breathe in for 4 counts
- Hold for 4 counts
- Breathe out for 6 counts
Repeat this as many times as you need (but at least 3 or 4 times).
The longer exhale helps activate your body’s calming response, while focusing on the rhythm of your breathing gives your mind something steady to concentrate on
MY GO TO BREATHING EXERCISE BEFORE SPEAKING
You can try this breathing exercise:
It’s subtle enough that no one needs to know you’re doing it.
- Before a meeting where you know you’ll need to speak
- While listening to others before it’s your turn
- Before a presentation or interview
- Whenever you notice that familiar feeling of nervous energy building
It’s subtle enough that no one needs to know you’re doing it.
when to use it
One breathing exercise before a big meeting can help, but regular practice helps your body become more familiar with the feeling of calm.
You don’t need a special app, equipment or even a quiet room. Just try taking a few slow, mindful breaths during your day - while making a cup of tea, walking between meetings or before starting a task.
Over time, this can make it easier to use your breath as a tool when nerves start to build. The more familiar your body becomes with feeling calm, the easier it can be to return to that state when pressure builds.
You don’t need a special app, equipment or even a quiet room. Just try taking a few slow, mindful breaths during your day - while making a cup of tea, walking between meetings or before starting a task.
Over time, this can make it easier to use your breath as a tool when nerves start to build. The more familiar your body becomes with feeling calm, the easier it can be to return to that state when pressure builds.
why regular practice helps
Breathing exercises won’t magically remove speaking nerves, but they can give you a simple tool to help you feel more grounded when you need it most.
Small techniques, practised consistently, can help you feel more prepared to use your voice.
Small techniques, practised consistently, can help you feel more prepared to use your voice.
