Managing the Physical Impact of Nerves While Public Speaking (or any performance)

Performance anxiety triggers a fight-or-flight response, which naturally speeds up your heart rate and shortens your breath.

When your breathing becomes shallow and high, you can get light headed, compromising both your performance mindset and vocal support.

The Tip: Reset Your Breath Before you speak or step on camera, use this simple pacing exercise to calm your nervous system and engage with lower, deeper breaths.

1. Inhale slowly through your nose for a count of 4, letting your belly expand.

2. Hold the breath gently for a count of 4.

3. Exhale slowly through your mouth for a count of 4.

4. Repeat this cycle 3 to 4 times.

To take it one step further, use the pacing of this exercise to anchor your thoughts: inhale and exhale phrases that comfort and serve you (e.g., "I am prepared. I can do this").

Slowing down your exhale triggers your body’s natural relaxation response, lowering your heart rate and bringing back the deep, steady breath control you need for a confident speaking voice.

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