How can you use breathing techniques to increase self-confidence when presenting online?

1 Diaphragmatic breathing

Diaphragmatic breathing, also known as belly breathing, is a technique that utilizes your diaphragm - a large muscle below your lungs - to breathe deeply and slowly. This can help reduce your heart rate, lower your blood pressure, and relax your muscles. To practice this method, sit or lie down comfortably and place one hand on your chest and the other on your stomach. Then, breathe in through your nose and feel your stomach expand while keeping your chest still. When you breathe out through your mouth, feel your stomach contract while keeping your chest still. Repeat this for several minutes before any presentation to calm your mind, improve your posture, and project your voice more confidently.

2 4-7-8 breathing

4-7-8 breathing, also known as the relaxing breath, is a technique that involves inhaling for four seconds, holding your breath for seven seconds, and exhaling for eight seconds. This helps you regulate your breathing, oxygenate your blood, and release tension. To practice 4-7-8 breathing, sit or lie down comfortably and place the tip of your tongue behind your upper front teeth. Then, breathe in through your nose for four seconds with a soft sound, hold your breath for seven seconds while keeping your tongue in place, and exhale through your mouth for eight seconds with a whooshing sound. Repeat this cycle four times before your presentation to focus your attention, reduce stress, and enhance your mood.

3 Alternate nostril breathing

Alternate nostril breathing, also known as nadi shodhana, is a technique that involves breathing through one nostril at a time, while closing the other one with your finger. This helps you balance your nervous system, harmonize your brain hemispheres, and clear your nasal passages. To practice, sit comfortably and use your right thumb to close your right nostril. Then, breathe in through your left nostril for four seconds. After that, use your right ring finger to close your left nostril and release your right thumb. Breathe out through your right nostril for four seconds. Next, breathe in through your right nostril for four seconds and use your right thumb to close it. Finally, breathe out through your left nostril for four seconds and repeat this for several rounds before you present. Alternate nostril breathing can help you calm your emotions, sharpen your memory, and increase your creativity.

4 Box breathing

Box breathing, also known as square breathing, is an effective technique that involves breathing in, holding, and breathing out for the same amount of time, while visualizing a square. This helps you control your breathing, activate your parasympathetic nervous system, and improve your concentration. To practice box breathing, start by sitting comfortably and breathing out fully through your mouth. Then, breathe in through your nose for four seconds while counting in your head and picturing the first side of a square. Hold your breath for four seconds while counting in your head and imagining the second side of a square. Next, breathe out through your mouth for four seconds while counting in your head and picturing the third side of a square. Hold your breath again for four seconds while counting in your head and picturing the fourth side of a square. Repeat this cycle four times before your presentation to help you relax your body, clear your mind, and prepare for peak performance.