The Fear That Follows You Onstage
Overcoming fear of public speaking isn’t about waiting for the nerves to disappear – it’s about training yourself to handle them. Just like an athlete prepares for competition, speakers can train their minds and bodies to perform under pressure rather than freeze up when fear kicks in.
That tightening in your chest, the rush of adrenaline, the overwhelming sensation that everyone is watching – these feelings aren’t unique to public speaking. Athletes experience them before big moments, too. The key difference? They train for it – and so can you.
Having spent nearly 20 years working in sports marketing, I’ve seen firsthand how elite athletes don’t just train their bodies; they train their minds for high-pressure moments. Public speaking is no different. In this post, you’ll learn three proven techniques inspired by sports psychology to help you stay calm, control adrenaline, and step onto the stage with confidence.
Fear Only Wins If It Sees You Afraid
My brother, a kickboxing champion and trainer, once told me:
“Fear only wins if it sees that you’re afraid.”
In sports, hesitation is a giveaway. A coach can tell when an athlete is holding back. An opponent can sense the smallest crack in confidence. And in that moment, the balance shifts. The same happens on stage – if you hesitate, fear takes control.
But top athletes don’t wait until game day to figure out how to handle pressure. They train for it, so their bodies and minds instinctively know what to do.
Public speaking is no different. Confidence isn’t about faking it or hoping fear disappears—it’s about training yourself to stay in control.
Here are three strategies to help you do just that.
1. Overcoming Fear of Public Speaking: Train Your Response Like an Athlete
In any sport, hesitation leads to mistakes. A gymnast who second-guesses a flip mid-air loses form. A football player who delays a pass loses their advantage. And in kickboxing? Hesitation gets you hit.
Public speaking works the same way. If you hesitate, fear takes over. Many people assume they’ll “push through” nerves on stage, but without training, hesitation wins. The key? Train your response before you need it.
- Rehearse under pressure. Athletes train in high-stress environments so they’re ready for game day. Do the same – practice your speech with distractions, like loud music or timed interruptions. This builds resilience and adaptability.
- Use micro-exposures. If speaking makes you anxious, start small—ask a question in a meeting, record a short video, or join a public speaking group like Toastmasters. Repeated exposure lowers fear’s intensity.
- Lock in your first 60 seconds. Athletes have pre-game routines to get in the zone. Your version? Master your opening. When your body recognizes, “We’ve done this before – we’re good”, confidence follows.
2. Master Your Breath: The Key to Staying in Control
Elite athletes don’t just take a deep breath before a game – they train their breathing daily so their bodies instinctively stay in control. Public speakers should do the same.
Most advice tells you to “take a deep breath” before speaking. But unless you’ve trained for it, that won’t help much. Breath control has to be a habit, not a last-minute fix.
- Practice rhythmic breathing daily. Try this: inhale for 4 counts, hold for 2, exhale for 6. This slows your heart rate and keeps your nervous system steady.
- Use “box breathing” before speaking. Military personnel and athletes use this to stay in control: inhale for 4, hold for 4, exhale for 4, hold for 4. It stops shallow, panic breathing.
- Pace your breath with your words. Rushing leads to breathlessness. Practice speaking in short, controlled phrases with natural pauses. This keeps you steady and prevents gasping for air mid-sentence.
For more insights on how to use breathing for public speaking anxiety, check out my dedicated blog post here.
3. Use Adrenaline as Fuel – Not as a Threat
Adrenaline isn’t bad – it’s what helps great athletes (and speakers) perform at their best. The problem? Most people don’t know how to control it, so it turns into panic.
An athlete doesn’t wait until game day to figure out how to handle adrenaline. They train under pressure so their body learns to use that energy rather than be overwhelmed by it. You can do the same.
- Use visualization – correctly. Don’t just picture success – visualize the challenge and how you’ll overcome it. Imagine your heart racing, but breathing through it and delivering powerfully.
- Simulate high-adrenaline moments in practice. Try this: before a rehearsal, do 3-5 jumping jacks or sprint in place. Then start speaking. This mimics the adrenaline rush you’ll feel on stage and teaches you to regulate it.
- Redefine what adrenaline means. Instead of thinking, I’m nervous, reframe it as, I’m excited. The physical sensation is the same, but shifting your mindset changes how your brain reacts.
Confidence Comes from Preparation, Not Perfection
Athletes don’t wait for fear to disappear. They train to handle it, perform alongside it, and turn it into an advantage. Public speaking works the same way.
The key to feeling confident on stage isn’t hoping your nerves will vanish – it’s preparing so that when fear shows up, you know exactly how to handle it. Train your response so hesitation doesn’t take over. Practice steady breathing until staying calm feels natural. And when adrenaline kicks in, welcome it as the extra energy that helps you perform at your best.
Step Up and Share Your Voice
Fear will always be there, but it doesn’t have to hold you back. Overcoming fear of public speaking isn’t about eliminating it – it’s about stepping up prepared, steady, and ready to share your voice.
Take a deep breath, trust your training, and step onto that stage with confidence. You’ve got this!
Want to take it one step further? Sign up for my newsletter and and start your journey with my free guide to public speaking confidence.
