When it comes to public speaking, many people feel nervous before they speak. I know that feeling of having butterflies in your stomach right before stepping in front of an audience. Over time, I’ve learned some great breathing techniques that help calm those nerves and keep my audience interested. Here’s how I do it.

1. Deep Belly Breathing

This is a classic method. Instead of taking shallow breaths that can make you feel dizzy or more anxious, focus on deep belly breathing. Here’s how to do it:

• Position: Sit or stand comfortably.
• Inhale: Breathe in slowly through your nose for four counts while letting your belly expand.
• Hold: Pause for a moment after you inhale.
• Exhale: Breathe out gently through your mouth for six counts.

Do this three to five times. You’ll notice the tension starting to slip away as you concentrate on your breath.

2. Box Breathing

Box breathing is another great technique that calms nerves and helps clear your mind. Here’s how to do it:

• Inhale: Breathe in through your nose for four counts.
• Hold: Hold your breath for another four counts.
• Exhale: Breathe out slowly through your mouth for four counts.
• Hold: Pause for four counts before inhaling again.

Picture a box in your mind. Imagine each step as completing one side of the box. This method helps ground you and can make it easier to focus when it’s your turn to speak.

3. Countdown Breathing

This technique helps you focus, which can be very helpful. Here’s how to practice it:

• Count down: Start at 10. Take a deep breath in and say the number out loud when you breathe out.
• Repeat: Keep counting down to 1 with each breath.

This method not only helps you breathe better but also gives your mind something to focus on, pulling it away from nervous thoughts.

4. Mindful Breathing

Mindful breathing helps you stay aware of the present moment. Here’s how to do it:

• Find a quiet space: If you can, step away from the crowd for a moment.
• Focus on your breath: Pay attention to the feeling of the air going in and out of your body.
• Acknowledge thoughts: If your mind starts to wander, notice those thoughts without feeling bad and bring your focus back to your breath.

5. Visualization Breathing

This technique combines breathing with visualizing to make it even more effective. Here’s how to do it:

• Inhale: As you breathe in, picture positive energy filling your body.
• Exhale: When you breathe out, imagine your anxiety leaving your body and disappearing.

Tips for Practicing

• Practice Regularly: Use these techniques often, not just before a speech. The more you practice, the better they work when you feel stressed.
• Create a Pre-Speech Routine: Add your favorite technique to your routine before you speak. It’ll become second nature and help you feel ready for your presentation.

By using these breathing techniques, you can fight public speaking anxiety and stay calm. In my experience, when you are focused on your breath, it becomes easier to connect with your audience. This makes public speaking not just tolerable but truly enjoyable!