You already know that exercise helps your body – but what if it could also help you manage public speaking anxiety?
When anxiety hits before a presentation, it’s often your body that reacts first: a tight chest, shaky hands, racing heart. That’s why using exercise for public speaking anxiety isn’t just helpful – it’s strategic. With the right approach, your workout can become a powerful tool for managing nerves and building real, lasting confidence.
In a recent post, I broke down the five best types of exercise for easing speaking-related anxiety. This time, we’re getting practical. These three strategies will show you exactly how to turn any workout into mental training for the stage.
Let’s dive in!
Breathing is a game-changer when it comes to managing anxiety, especially for public speaking. Exercise is the perfect time to practice because it mimics the physiological effects of anxiety, like a racing heart or shortness of breath.
How to Use This Strategy:
- Cardio: During a walk or run, focus on breathing in through your nose and out through your mouth. If your mind wanders, gently bring your attention back to your breath—it’s like moving meditation.
- Yoga and Pilates: These practices naturally teach breath control. Sync your breathing with your movements to feel more present and grounded.
- HIIT: Pay attention to your breathing during intense bursts and use the rest periods to practice calming your breath. This helps you recover quickly, a skill you can use to steady yourself before speaking.
Practicing breath control in your workouts can help you stay focused, manage nerves, and even enhance your delivery with well-timed pauses. For more on using breath to manage anxiety, check out my blog post on breathing techniques.
Whether in fitness or public speaking, progress doesn’t happen overnight. But tracking small wins can keep you motivated and build resilience.
How to Use This Strategy:
- Track your fitness progress – whether it’s running farther, lifting heavier weights, or holding a yoga pose longer. Celebrate those small victories.
- Apply this mindset to public speaking – Did you use fewer filler words? Make better eye contact? Manage your nerves a little better? Take note and give yourself credit.
Focusing on progress instead of perfection builds resilience. You start to see nerves not as something to fear, but something you’re learning to handle better each time.
Team sports and group activities offer unique opportunities to develop your communication and leadership skills in a low-pressure environment.
How to Use This Strategy:
- Take on leadership roles, like being a team captain or organizing group events. It’s a safe way to practice guiding others and improving your communication skills.
- Use the group setting to test public speaking techniques. Practice storytelling, offer encouragement, or resolve conflicts.
- Pay attention to how teamwork and camaraderie reduce stress, and apply those principles to public speaking situations.
The more you get used to using your voice in casual, physical spaces, the easier it becomes to do the same in formal ones.
Incorporating These Strategies Into Your Daily Life
To make these strategies a regular part of your routine, try these tips:
- Start Small: Begin with a 10-minute mindful walk or a simple stretch session. Build momentum gradually.
- Mix It Up: Alternate between calming yoga, energizing cardio, and adrenaline-pumping HIIT to keep workouts engaging.
- Set Realistic Goals: Focus on incremental progress, like steadying your breath or staying present during a speech.
- Stay Consistent: Results take time, so stick with your routine to see meaningful improvements.
- Have Fun: Choose activities you enjoy – it’s easier to stay consistent when exercise feels like play, not another task on your to-do list.
Turn Your Workout Into a Confidence Rehearsal
Managing public speaking anxiety isn’t just about last-minute breathing tricks – it’s about training your whole system to feel more prepared. With these strategies, you’re not just exercising for fitness – you’re building stage presence, internal calm, and the confidence to speak clearly under pressure.
So the next time you step into a workout, treat it like rehearsal. Use that time to practice your breath, track your resilience, and step into low-pressure leadership. Every rep, every breath, every moment of effort is preparing you for the real thing.
Which strategy will you try first? Leave a comment and let me know how exercise is helping you manage public speaking anxiety. I’d love to hear your experience.
