How can you use breathing techniques to manage anxiety during virtual presentations?

In addition to breathing methods covered here I would suggest trying 4-7-8 breathing method developed by Dr. Andrew Weil. You can really bring down the heart rate with this method which will help calm your nerves before the virtual presentation. After my yoga, which pumps up my heart rate I do few minutes of 4-7-8 prior to meditation. Slowing the heart rate triggers parasympathetic response.

I have learned the importance of pacing myself when speaking. It ensures clear articulation, stabilizes my breathing, and prevents rushing. Most notably, taking deliberate pauses allows me to catch my breath effectively."

There’s a great breathing technique called 7:11 breathing that’s specifically designed to tackle anxiety. You breathe in slowly for a count of 7, then out slowly for a count of 11. This can take practise so go easy at first, maybe shorten the ratio slightly to build your breathing muscle and get used to the practise. Also, gently notice the small pause at the top and bottom of each breath. Ensure you’re breathing into your belly too, put your hands there to help if needed. The longer out breath helps your parasympathetic nervous system to kick in, so do a few rounds before your presentation. Remember to breathe during your presentation too. When we get nervous we tend to hold our breath. Be breath aware. Good luck.

I would like to add, that it helps if you actively focus on your breathing, all the counting to stop your brain spiralling. ????

I would suggest doing Ujjayi breathing as needed during presentations. Ujjayi breathing is less noticeable since breathing happens silently through constricted throat and not much pressure excerted in nostrils. I feel Ujjayi works well with body movements and can be done without much focus on breathing itself.

There is no doubt in my mind a meditation session prior to presentations will keep you calm, clear and focused with your thoughts. You will be able to think better and have better clarity as you deliver your presentations.

If your breathing is not balanced and you feel anxious, it is often difficult to “command” your body to relax solely by using breathing techniques. Other expressive techniques, such as singing (humming your favorite tune) and chanting can help you relax the vagus nerve, which affects your loose throat. Get a glass of water and gargle to help your throat muscles relax.