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Calming Exercises for Public Speaking

If you have a fear of public speaking, you're not alone. In 2003, Emory University reported that 34 percent of people panic at the thought of speaking in public and 88 percent of people who have some form of social phobia are also afraid of the podium and audience. When the idea of giving a speech in front of a group of people induces anxiety, nausea, sweating, trembling and stuttering, it's easy to see why you wouldn't want to stand on stage. There are, however, proven methods for overcoming this fear--namely, relaxation.

  1. Distract Yourself

    • Be sure that by the day of your engagement, your speech is written, your outfit is chosen, and even your driving route is finalized. This will give you time to focus on relaxing. Your anxiety will surely trigger your adrenaline to pump. Rigorous exercise can help deplete some of this extraneous energy. Spend at least 1 hour at the gym doing cardio exercises, or ride your bike outside. Whatever you decide to do, just be sure it keeps you moving at a vigorous pace. And don't worry that you'll be too tired to deliver your speech. Chances are you'll still have plenty of healthy adrenaline to keep you focused.

    Relax

    • Relax as much as possible the hour or two leading up to your speech. Avoid drinking caffeinated drinks like coffee, sodas and especially energy drinks. Some people find solace in yoga, while others may prefer a power nap or massage. If you avoid thinking about giving the speech, you can eliminate the chance of anticipating what could go wrong.

    Breathe

    • Deep breathing exercises are a proven method to promote relaxation. Even the National Institute of Mental Health endorses deep breathing exercises to relieve anxiety and promote relaxation. Try this exercise just before the speech, or even throughout the day.

      Place one hand below your navel on the abdomen. Slowly inhale deeply through your nose. Concentrate on filling your abdomen with air. Gradually count to three as you inhale. Pause only a second or two before exhaling. Count to three as you release the air from your abdomen. Do this exercise five or 10 times, and repeat as desired.

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