3 Tips To Calm Your Nerves Before Speaking 

Appreciate the summary!

Me too I have a presentation tomorrow and I feel like I wanna cancel it even though I'll get a zero because m too scared can you pls help me and tell me what u did exactly

@@zineb-iy7zs If you start feeling like your heart is beating fast listen to your breath and try to breath normal or slowly and try to remain that way. And also view having to present as a chance to get better not something to be scared of. I realized that the fear was just in my brain so try not to think in the way that "I'm nervous" or "I'm afraid" Try your best to stay calm and think "I'm excited to try this out, I know I'll do it"

@@zineb-iy7zs Good luck😊I believe you'll be good

I'll try to do this wish me luck and thank uuu for ur advices and support ❤❤❤❤

@@zineb-iy7zs you're welcome❤️I believe you'll do it well😊

Copying and pasting the response to someone who commented about shaking below: Shaking is a symptom of a higher heart rate and shallow breathing. That's why we recommend deep, slow breathing leading up to presenting, and pausing at key moments when talking for emphasis and to take a breath. It relaxes your body taking the tension out and preventing the shaking. Also, if you just feel a TON of nerves before presenting. Just go to a private space and literally shake it out. Wiggle your body and limbs to get some of the physical tension out too. Lastly, be sure to have eaten a few hours before speaking and definitely avoid coffee or any stimulant. Just remember that it's ok to be nervous and you should feel proud of yourself for going up and doing it anyway. That's real courage. The more you face the fear, the easier it will become!

Happy to hear it Juan, thank you for the comment!

Happy to help and glad so much of this resonated for you. We're are always our worst critic. Making the mental switch to being your own biggest supporter does wonders for your confidence!

Appreciate you saying so Souad thank you!

Yes! Nothing better than a 2-in1 haha. So happy to hear this helped you!

Did it work?

@@3laaemad yes!

@@Tokiioriio so happy to hear that! Those that have the harder fight come out stronger so it's great that you're taking action and trying new things to manage your anxiety!

Appreciate you saying so, thank you as well!

Appreciate the comment, happy to help!

Thank you!

Happy to hear this video helped Barbara! Keep at it and your butterflies will be following your orders to the letter!

What you describe is normal for so many people and it shows just how powerful your mind is. The fact your thoughts cause a physical reaction also helps prove the mind-body connection. In the same way your mind influences your body, your body can influence your mind to help you feel better. Try the following: Think about public speaking while practicing the diaphragmatic breathing exercise shown in the video at 7:55. The goal is keep doing slow steady breaths in the 4-4-6 rhythm no matter how you feel. Initially you may still feel tears in your eyes and other unpleasant sensations as you think about public speaking - keep breathing through it. Eventually, you will start to feel calmer, your heart rate will settle, and you'll feel better. New habits and mindsets take time, so you'll naturally need to practice doing this when you find time. But if you couple this with practicing the visualization tip at 9:40, you'll eventually build the habit of thinking about public speaking positively, while training your body to feel calm while doing so!

So happy to hear they've helped you!

Happy to help!

Appreciate your comment Mark. The goal is to provide guidance that is actionable as much as possible!

Thank you for your trust Doree. Please know that you absolutely, 100% can get better at public speaking. BUT it does take time and it will take practice. Understand that making mistakes is part of the process and each one is a step in the right direction, even if it doesn't feel like it in the moment. As long as you don't lose hope and keep trying, we promise, your success and growth is inevitable!

We promise you that among the "put together and calm" group there were DEFINITELY other nervous/anxious people. We often feel the worse about ourselves and assume the best of others. Which also validates your other point, it's often not as noticeable as it feels. And agreed. Our philosophy is that "showing up is the hardest part". It always starts hard and gets easier as you go.

So glad you found value from it!

Hope this video helps you!

Appreciate you saying so Dean!

Hope so too, please let us know! At the very least, the diaphragmatic breathing should help offset some of the physical symptoms of anxiety.

@@MoxieInstitute this really help! tysm for the tops

@@Sxgarcane515 Happy to hear it!

@@MoxieInstitute :) !!!!!

Some examples of "grounded" mantras that don't sound like the normal platitudes of "I'm amazing" or "I'm the best" could be: - I am better than I was before - I will grow from this experience - I can’t fail if I learn - I'm proud of myself if I at least try You want to believe what you say wholeheartedly. Statements that feel 100% true so they truly motivate you and shunt the negative voice away. The best thing to do is: 1) Start listing out mantras you even sorta believe in, even if they sound cheesy. Don't care about gramma, spelling, or perfection just write as many as possible. 2) Then start reflecting on them and re-wording the ones you like, that actually sounds right to you 3) Keep at it until you have 1 or more mantras! This might take time, so don't worry if you get stuck. Just leave it and come back to it later.

All of these exercises are what you should do leading up to speaking. The 446 breathing is excellent to do right up until it's your turn to go up because it will put your body in a calmer state. When it comes to actually presenting, the goal is to simply take slow deep breaths rather than short quick ones. As we mentioned in another comment: To you it will seem like you're being talking too slow and taking pauses that are too long - but ironically, to the audience you will seem calm and well-spoken. Good speakers always pause and never rush, so taking slow breaths will calm you down and help you appear more confident! Try watching any TED Talk and pay attention to when the speaker takes a breath. First you'll realize you never paid attention to their breathing before (no audience does), second you'll see how the pauses help give the speech better pacing and emphasis.

@@MoxieInstitute thank u!

@@MARKSMISCELLANEOUS happy to help!

In a perfect world you'll be doing this breathing every time you realize your nerves/anxiety is increasing - even if it's all day. You should do it right up until you step up to speak. Everyone's body and anxiety is different so there is no specific minimum - but anything will help a little.

@@MoxieInstitute Thank you for the response. I had the same nervousness today, but need to put in practice every time. Even to remember the technique in the middle of panicking is a big deal (50 times better than before). Being clear on the content may be the source of confidence and never was ready!

@@ArunMPEdison so proud of you for putting in the work to practice and it's great to hear it felt 50 times better! But yes, knowing your content and practicing the presentation as much as you can before the real thing will help you feel A LOT more confident. The world's best presenters only look relaxed on stage because of how much they practice their speech. If you asked most of them to improv a speech suddenly you'll see a lot more nerves. Either way, it's great to hear you're seeing improvements! The more you practice the better you will become, it's guaranteed!

@@MoxieInstitute I agree, as you said in one of your videos, part of the initial nervousness is brain feeling fight or flight between you alone against the room. After few presentations, brain feels convinced and comfortable as you’re still alive in one piece, even after doing some mistakes. Adaptability and reading the room is one skill as sometimes the content sometimes may not resonate well with the audience either the timing, if it’s at 3 pm, people may be worried of picking up their kids! It’s limited when you present online, but some prompting questions to ensure they’re following along with you can help.

@@MoxieInstitute Thank you for your encouragement and valuable content again which helped making these progress. Today I had two presentations and after many failures I was appreciated a bit today. One was for senior management 20 people, another making 5 others present with me coaching for the first time to celebrate the team and I did a role play to light them up to celebrate my team and make them speak more.

First of all, you should know that mouth shaking probably feels more noticeable than it really is. And even if it's noticeable, it's ok and not a big deal - don't worry about it! Shaking is also a symptom of a higher heart rate and shallow breathing. That's why we recommend deep, slow breathing leading up to presenting, and pausing at key moments when talking for emphasis and to take a breath. It relaxes your body taking the tension out and preventing the shaking. Also, if you just feel a TON of nerves before presenting. Just go to a private space and literally shake it out. Wiggle your body and limbs to get some of the physical tension out too. Lastly, be sure to have eaten a few hours before speaking and definitely avoid coffee or any stimulant.

Funny you should say that, the exercises in this video will do the same thing - make you feel calmer, more focused, more confident - but without the hangover or the cost!

My mind becomes empty

@@j3stermeric717 that's understandable and perfectly normal. Here's a response we gave someone else in the comments about shaking (below that is advice on preventing your mind from going empty): Shaking is a symptom of a higher heart rate and shallow breathing. That's why we recommend deep, slow breathing leading up to presenting, and pausing at key moments when talking for emphasis and to take a breath. It relaxes your body taking the tension out and preventing the shaking. Also, if you just feel a TON of nerves before presenting. Just go to a private space and literally shake it out. Wiggle your body and limbs to get some of the physical tension out too. Lastly, be sure to have eaten a few hours before speaking and definitely avoid coffee or any stimulant. ---- As for your mind going blank, this is where preparing and practicing before any presentation really makes a huge difference. Your mind can go blank but you can just speak on auto-pilot! We made a video that explains the best way to memorize a speech to help prevent it from happening: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-5aky7OMBpPg.html Just remember that it's ok to be nervous and you should feel proud of yourself for going up and doing it anyway. That's real courage. The more you face the fear, the easier it will become!

Welp, looks like the reply came 359 days early.

Preparation is one of the most important factors to alleviate speaking anxiety. All of these techniques are methods to employ before you step up to speak. With that said, taking regular slow, deep breaths (not the 446 count in this video) during a speech will absolutely help with anxiety and help your body feel calmer. Anxiety, hyperventilating, all of these have the sensation of panic and things speeding up, the breaths are short, speaking is fast, the mind is racing. By forcing yourself to take slow breaths you slow down your body, speak slower, and give yourself more time to think. Obviously breathing isn't the cure for everything, there are many aspects to speaking that can ensure you feel more confident by the time you step on the stage, but it does play an important role.