Have you ever felt your chest tighten and your breath quicken the moment you have to speak in front of an audience? You’re not alone. Most of us don’t realize how much our breathing impacts the way we feel, especially when it comes to public speaking. Shallow, rushed breaths only make the nerves worse, creating that shaky voice and racing heart we all dread. But here’s the good news: mastering your breathing for public speaking anxiety can be a complete game changer.
Breathing isn’t just an automatic process; it’s your secret tool for staying calm and confident. Once you learn to control it, you’ll not only feel more grounded during speeches but also carry that calm into everyday life. Today, I’m sharing the incredible benefits of correct breathing, practical techniques you can use, and how to turn this skill into your biggest asset.
Ready to unlock the power of your breath? Let’s dive in!
How Stress Affects Your Breath and Confidence
Breathing and anxiety are closely linked. When we’re stressed, our bodies automatically go into “fight or flight” mode – heart rate increases, chest tightens, and breathing becomes shallow and rapid. Our body is gearing up to face “danger,” but in the modern world, danger often looks more like an important presentation or a difficult conversation.
What’s worse is that we often don’t realize that many of us breathe this way all the time. Between sitting hunched over a desk and constantly rushing to daily commitments and to-do lists, shallow breathing has become a permanent habit. It’s almost like we’re always holding our breath, waiting for the next thing to happen.
Did you know there’s even a term for when we hold our breath while checking emails or working in front of a screen? It’s called “email apnea” – crazy, right?
I must confess, I catch myself doing it more often than I’d like to admit! Think about it, how many times has it happened to you?
The good thing is that, like with any bad habit, it can be unlearned with the right techniques and in this post, I’m excited to share 3 that work worders for public speaking.
Breathing isn’t just something we do automatically – it’s a powerful tool you can tap into when you learn to control it.
My Journey to Correct Breathing
I realized the power of correct breathing during my Pilates instructor course. I used to hold my breath without even knowing! Once I learned to breathe properly, I felt more grounded, focused, and calm – even while doing the toughest exercises.
Not only did this help during Pilates, but it completely transformed my public speaking as well. I found that when I incorporated regular breathing exercises into my daily routine – 5 to 10 minutes in the morning or at night – I could pace myself better, speak more slowly, and remain calm, no matter how nervous I felt beforehand. But it wasn’t just a quick fix for speaking engagements; it really helped me manage stress in everyday life too.
It’s incredible how something as simple as breathing can shift our entire mindset.
How Poor Breathing Affects Public Speaking
So, how exactly does breathing affect your public speaking?
When we’re nervous, we often breathe shallowly from the chest, limiting oxygen and increasing stress. This can make your voice shake, your heart race, and cause you to rush through your presentation or lose focus. If you’ve ever felt that tightening in your chest or found yourself speaking too quickly without pausing for breath, poor breathing habits may be to blame.
The good news? Proper breathing can make a huge difference. It can calm your nerves, stabilize your voice, and help you feel more composed and confident. It can also slow your heart rate, reducing feelings of anxiety and giving you the clarity to articulate your thoughts effectively.
It’s no surprise that breathing was included in my list of the Top 10 Techniques to Manage Public Speaking Anxiety – read the full post here!
Best Breathing Techniques for Public Speaking Anxiety
Now that you understand the importance of correct breathing, let’s dive into three of the most effective and practical breathing techniques that you can start using today. These techniques can truly transform your public speaking by helping calm your nerves, improve your vocal strength, and give you more control over your speech.
Diaphragmatic breathing or “belly breathing” is one of the most effective ways to calm your nervous system. It involves breathing deeply into your diaphragm rather than your chest, allowing you to take in more oxygen, reduce anxiety, and project your voice more effectively.
How to practice
- Sit or stand comfortably with your shoulders relaxed.
- Place one hand on your chest and the other on your belly.
- Inhale deeply through your nose, allowing your belly to rise while keeping your chest still.
- Exhale slowly through your mouth, feeling your belly fall.
- Repeat for several breaths, focusing on keeping your breathing deep and steady.
Practice this for a few minutes before speaking to center yourself and feel calmer.
I make this a part of my daily routine, practicing it for 5-10 minutes either in the morning or at night. Not only does it help me stay grounded during public speaking but it’s made a massive difference on staying calm in my daily life.
Box breathing is a simple yet powerful technique to manage stress and improve focus. It involves taking deep breaths in a controlled, rhythmic pattern, which helps regulate your heart rate and calm your nervous system.
How to practice
- Inhale through your nose for a count of four.
- Hold your breath for four counts.
- Exhale through your mouth for four counts.
- Hold your breath again for four counts.
- Repeat the cycle for several minutes.
Box breathing is a great technique because it’s easy, quick and effective and you can practice it no matter where you are. It is my go-to technique before a big presentation or even a stressful meeting.
We spoke about how when we’re nervous, we tend to speak quickly, which adds to the stress. Pacing your breath with your words is an excellent way to stay in control while speaking. This technique helps you slow down, stay calm, and speak with more impact.
How to practice
- As you practice your speech, mark places where you can pause and take a breath.
- This can be after a key point, between slides, or at the end of a paragraph.
- Use these pauses to take a deep breath and reset before continuing.
This simple practice not only calms your nerves but also makes your speech more impactful. Pausing gives your audience time to absorb what you’re saying, and it gives you time to gather your thoughts. For me, learning to pause and pace myself completely transformed my public speaking. Aside from helping calm my nerves it made my delivery stronger and more engaging for the audience.
Breathing as a Long-Term Tool for Confidence and Calm
Learning to control your breath is a skill and like any skill, it takes time and practice to master. But once you do, you’ll have more control over your emotions, your energy, and the way you present yourself.
These breathing exercises aren’t just for public speaking, they are invaluable tools that are available to you in your daily life. Whatever the situation, take a few moments to focus on your breath and bring your mind back to a state of calm. I promise you it can be life-changing.
In just 5–10 minutes a day, breathing exercises can transform your public speaking.
Start Your Breathing Practice Today
As l learned through my Pilates journey, we often take breathing for granted. But once you focus on it, breathing can truly transform how you perform, whether it’s on the mat, in front of an audience, or during your everyday life.
I invite you to take just a few minutes each day to practice one of the breathing techniques we’ve discussed. Whether you’re preparing for a big presentation or simply want to feel more grounded in your daily life, correct breathing is a powerful tool that’s always available to you.
So next time you step up to speak – or find yourself in any stressful situation – take a deep breath, relax, and let your words flow. You’ve got this!
And don’t forget to share your experience with these techniques. Did you feel a shift in confidence or calm? I’d love to hear how it went!
