10 Ways to Shake the Nerves Before You Speak

Nervous energy before stepping on stage? It’s totally normal. Whenever I go for a sail in my Laser or head out paddle boarding, I always follow a quick routine to get warmed up. Funny enough, I do the same thing before I speak, give workshops, or even online presentations. These are just some of the things I do to shake off the nerves—sometimes I do all of them, and sometimes just a few.?

You don’t have to do them in any particular order, but they always help me feel ready.?

Here are 10 ways to get yourself prepared, confident, and ready to wow your audience.

1. Breathe Deeply

Oxygenate your body with deep breathing. A simple, but effective technique is to take three slow, deep breaths, focusing on expanding your stomach, not your chest, as you inhale. This activates the diaphragm and calms your nervous system, setting the foundation for relaxation. Pro tip: If your stomach goes out when you breathe in, you’re doing it right!

2. Straw Breathing for Control

Take it a step further with straw breathing. Grab a straw from your coffee cup (or just imagine one) and take a deep breath. Exhale through the straw, keeping the airflow steady all the way to the end. The goal isn’t speed but consistency. This exercise sharpens your breath control, so when you speak, you maintain that steady flow of oxygen.

3. Neck Rolls for Relaxation

Loosen up those neck muscles. Gently draw circles in the air with your nose. Start small—imagine you’re tracing a coin—then gradually widen the circle to a plate, then a larger object. Switch directions, then gently turn your head left, right, up, and down. Go slow and feel the release of tension. A flexible neck equals a more relaxed, confident speaker.

4. Shake Out Your Jaw

Ever notice how tension builds in your jaw when you're nervous? Here’s a trick: clasp your hands in front of you, elbows bent, and shake your arms back and forth while letting your jaw hang loose. Allow your jaw to sway with the movement, adding a soft hum if it feels right. This loosens both your jaw and your speech muscles, prepping you for crisp articulation.

5. Tongue Twisters for Vocal Warmup

Warm up your voice with a few tongue twisters. Two of my go-to phrases are:

• “She sells seashells by the seashore.”
• “You know you need unique New York.”

Speak these out loud, focusing on over-enunciation. This helps prepare the muscles in your mouth for clear, powerful speech, avoiding mumbled words and monotone delivery.

6. Tune Your Vocal Melody

Monotone speaking is a sure way to lose an audience. To give yourself more range of vocal variety, try a vocal melody warmup. Pretend you’re a conductor: wave an imaginary baton, raising your hand for higher notes and lowering it for deeper tones. Move your hand up and down like a roller coaster, allowing your voice to follow. This warms up your speaking voice and brain, letting you tap into more dynamic vocal variety.

7. Face Stretch: Scrunch and Explode

Facial tension is another sneaky saboteur of confident speaking. Combat it with this fun exercise: scrunch your face as if you’ve just tasted the sourest lemon ever. Then, explode your face wide—open your eyes and mouth as far as you can, stretching all the muscles. This sends fresh blood flow to your face, leaving you feeling more alert and present.

8. The “Pre-Stage Shake Out”

Right before you take the stage, do a full-body shake out. Get silly—shake your arms, legs, and even make exaggerated faces if it helps. This loosens up any remaining tension and gets the blood flowing. When you stop, you’ll feel a tingly sensation all over, paired with a sense of calm readiness. You're now physically and mentally reset for your talk.

9. Moment of Gratitude

Before you step into the spotlight, pause for a moment of gratitude. Remember, when people give you their attention, it’s a form of currency. Respect their time by delivering value, but also remind yourself that it’s not about you—it’s about them. Think of the lives you’re about to touch with your message, and let that sense of purpose be your guiding force.

10. Capture Behind-the-Scenes Content

This one’s both practical and fun. While preparing, capture some behind-the-scenes moments—photos, videos, or quick snapshots. Sharing these glimpses into your process not only helps build your brand but also engages your audience beyond the stage. It's a win-win that keeps the momentum of your talk going long after you’ve left the room.

Calibrate Your Nerves for Success

It’s perfectly normal to feel nervous before a small or big talk. The key is to harness that energy with these practical tips, ensuring you show up prepared and confident. Whether it’s deep breathing or a quick shake-out dance, each of these steps will help calm your mind, energize your body, and get you ready to deliver your message with passion and poise. So, take a breath, scrunch your face, shake it out, and step into the spotlight!

Need help fine-tuning your stage presence? I coach clients in media training and public speaking, and sometimes the best way to succeed is by developing a custom pre-talk routine tailored to your goals. If you are interested to learn more, feel free to book an intro call with me .