8 WAYS TO CALM YOUR NERVES BEFORE A SPEECH

Feeling anxious before we speak in public is human nature. Dry mouth, sweaty palms, a catch in the throat are common as our body goes into flight-or-fight mode.

It's perfectly normal to feel nervous before giving a presentation. Research shows our hearts beat fastest right before we start speaking and during the first few minutes. This anxiety is primal and is often triggered by a combination of things: being alone in the spotlight, feeling exposed, having no tools or support to rely on, and facing a crowd. As Jerry Seinfeld joked, some people would rather be in the coffin than giving the eulogy.

As a journalist in my early 30s, I made the first of what would become semi-regular appearances on CNN, BBC, MSNBC, PBS, C-SPAN and CNBC’s Squawk Box. The first few times the red light flashed and the host said, “We’re on,” my heart skipped and I literally couldn’t breathe.

As time passed, I became comfortable on big stages, whether it was speeches, panel discussions or TV. Experience helped—but so did creating a routine that helped calm me in advance.

You, too, can bury your anxiety demons by using one or all of these eight techniques for calming your nerves before a big presentation or performance:

Make a checklist

In the days leading up to your event, make a checklist of all the small steps that go into preparing for your talk. By breaking down your prep into checklist items, you're effectively creating multiple points of completion. Each time you check off an item, your brain experiences a small victory—releasing dopamine, a neurotransmitter associated with reward and motivation. This not only boosts your confidence but also enhances your memory retention of the steps you took to prepare.

Create a Ritual

Athletes wear their lucky socks, follow a precise regimen when warming up, and bounce a tennis ball the same number of times before each serve. Researchers from Harvard, Wharton and Columbia found that rituals help lower blood pressure, reduce anxiety, and improve performance. So wear your lucky scarf or tie, eat your favorite meal beforehand, or adopt any other rituals that help you feel in control.

Stretch or exercise (lightly)

Physical activity before speaking activates multiple neurobiological mechanisms that can significantly reduce anxiety and enhance performance. Light exercise stimulates the production of endorphins and endocannabinoids—natural mood elevators that create a mild euphoria similar to the "runner's high." These neurochemicals help counteract stress hormones like cortisol and adrenaline that often surge before public speaking.

Tony Robbins famously jumps on a mini-trampoline, while some executives opt for push-ups. But you don’t need to go to such extremes. Simple movements like a few jumping jacks or standing push-ups against a wall can effectively release pent-up energy.

If you're worried about your outfit, try gently shaking out your arms and legs to release tension without breaking a sweat. This physical activity helps increase blood flow and can elevate your mood, making you feel more prepared.

Turn Your Anxiety into Excitement

Our inner voice has a strong impact on our performance. Studies indicate that negative self-talk can be four to six times more effective at affecting us than positive affirmations. To counter this, try saying positive affirmations out loud. This practice not only helps create new, positive pathways in your brain; it helps calm the amygdala, the region in the brain that processes anxiety and fear.

Before stepping on stage, remind yourself that you’re excited to share your knowledge and that you are the most qualified person for the task. Engage in a mock interview with yourself (using a real microphone, if you have it) to reinforce the notion that your nerves are simply excitement in disguise.

“Box Breathe” Deeply Like a Navy Seal

Diaphragmatic breathing—drawing deep breaths into your diaphragm—can significantly reduce your heart rate and promote calmness. A study with the Sydney Philharmonic Symphony revealed that musicians using this technique lowered their heart rate before a show. Navy Seals use a method known as “box” breathing, which involves a simple routine:

1. Inhale deeply through your nose for a count of four.

2. Hold your breath for another count of four.

3. Exhale slowly through your mouth for a count of four.

4. Pause for a count of two, then repeat four times.

This method can help center your mind and body, preparing you for the task ahead.

Visualize Success

One study found that performance visualization was more effective than other interventions—such as medication, yoga, or pre-presentation warm-ups—for reducing negative thinking.

Athletes like Michael Phelps and Dwayne Wade routinely visualize their successes, imagining every detail of their performance (including the crowd’s reaction). Neuroscience indicates that our brains often can’t distinguish between actual and visualized actions. By visualizing a flawless speech, you can enhance your confidence and performance.

Mingle with Your Audience

Avoid sitting backstage fretting about your performance. Instead, take the opportunity to greet audience members at the door or mingle during any pre-speech reception. Engaging with attendees reminds you that they are simply people—people who are rooting for your success rather than your failure.

Pre-speech mingling taps into our social engagement system, triggering the release of oxytocin, a neuropeptide often referred to as the "social bonding hormone." By engaging in friendly conversation, you stimulate the release of oxytocin, which can counteract the effects of stress hormones like cortisol and adrenaline.

Take the Stage with a Big Smile and Confident Stride

Amy Cuddy popularized the idea of striking “power poses” before taking the stage. While the science behind this is debated, stepping onto the stage with a confident posture and a smile can give you a boost of energy. Before speaking, open your arms wide and take a step toward your audience. This not only engages your large muscles but also helps dissipate adrenaline, calming your body.

Conclusion

Public speaking is a skill that can be developed with a game plan and practice. By incorporating these techniques into your preparation, you can turn anxiety into confidence. Remember that feeling nervous is natural, but with the right mindset and tools, you can deliver an engaging presentation that resonates with your audience.

What did I miss? Please share any other techniques you use to tame your nerves in the comments (after you read the longer version on my website. Link is in the first comment)?

To read a longer version of this article with FIVE MORE techniques, plus details on the neuroscience behind each of these techniques, is available on my new Substack page. Link is in the first comment.

If you need support with an upcoming presentation, let’s talk. I provide speechwriting, speech editing, and presentation coaching to help leaders (and the staffers who support them) shine on stage, in boardrooms, meetings, and everyday business settings. You can reach me at [email protected] or through my website, inspirentcomms.com.