Relaxation Techniques for Effective Presentations

After seeing me give a keynote last week in Seattle, a client asked me for my go-to stage prep tips—a question I get asked often this time of year. (Yes, even the most practiced public speakers still actively prepare for getting on stage. There’s no autopilot button for this!) Here’s what I shared with her: Physical Prep— >> Breathe: Diaphragmatic breathing. In through your nose, fill your belly, exhale slowly. It centers your body and gets your mind focused. (Also calms jitters). >> Posture: Stand tall. Feet shoulder-width apart. Chest open. Shoulders relaxed. Helps project confidence… and helps you physically own the space (think Executive Presence). >>Chew gum: Yes, really. Chew gum before you get up there. Releases tension, reduces dry mouth. (Just be sure to spit it out before you start speaking!). Mental Prep— >> Reframe nerves: Instead of “I’m nervous,” tell yourself “I’m excited.” That adrenaline? Let it FUEL you. >> Visualize success: Picture yourself delivering your message with confidence. Imagine the audience responding positively. Set the tone before you even start. >> It’s not about you: The key. Focus on them, not you. It’s not about being perfect—it’s about making a connection with the audience. Shift the spotlight to them in the first 20 seconds by asking a question or inviting them to move their body. You’ll get a second to catch your breath and actually take in the stage, lights, and audience at hand. One last thing? Thank the backstage crew for all their help. Because having a working mic and flattering lighting really matters—and you most definitely couldn't do that part without them.

19 years ago, I used to get incredibly nervous before speaking on stage. Racing heart. Tunnel vision. Dry mouth. Today, half of my job is being on stage. Here’s my 7-step pre-stage checklist for how I conquered stage fright: (Before you step on the stage) Step 1: Set One Clear Intention Nerves often come from scattered thoughts.  So anchor your mind with a single, positive goal: • For a pitch: “Get the buyer to sign and stay firm on numbers.” • For a presentation: “Connect with the audience and deliver value.” Avoid negatives like “don’t mess up.” Your brain clings to “mess up.” — Step 2: Pick a Focal Point Choose a random spot in the back of the room (or bring a grounding object, like a pen). Right before you begin, mentally send all your nervous energy there. It gives your brain somewhere to “put” the anxiety - and frees you up to focus. — Step 3: Breathe Mindfully Most people shallow-breathe when they’re nervous. This just worsens anxiety. Do this instead: • Close your eyes • Breathe in through your nose, out through your mouth • Push your belly out with each inhale (deep belly breathing) — Step 4: Release Muscle Tension Anxiety makes us clench everything - jaw, shoulders, stomach. This kills blood flow and increases anxiety. Instead, start at your head or toes and relax each muscle group with one breath: • Relax your face and eyes • Relax your jaw and neck • Loosen shoulders and chest • Relax arms and hands • Relax your stomach and abs • Continue down to your toes You’ll feel calmer and more grounded instantly. — Step 5: Find Your Center Before going on stage, shift your focus to a spot 2 inches below your belly button. This is your physical center - used by athletes and performers to stay grounded. As you breathe, imagine calm radiating from that point. During your talk, return to it anytime nerves creep in. It’s your internal anchor. — (While you’re on stage) Step 6: Repeat Your Process Cue This is your personal “how” mantra. • Interviewer: “Smile and ask great questions.” • Speaker: “Keep it warm and engaging.” • Performer: “Smooth and steady.” Keep repeating it silently throughout to stay focused and intentional. — Step 7: Direct Your Energy Feel the nerves rising? Don’t fight them - redirect them. Use your focal point from Step 2. Mentally “throw” your anxious energy toward it. It’s like dropping a heavy backpack: instant relief. __ Save this post and come back to it before your next big moment. Whether it's a presentation, interview, or performance, these steps will help you show up as your most confident, centered self.

THE FEAR WAS REAL! Before I became an experienced speaker, I was just like anyone else who feared public speaking. Back in school, I would hide behind my book, dreading being asked to read the next sentence or chapter in the book! The fear of mispronouncing words was overwhelming. At my first speaking gig, with over a hundred professionals in the audience, my hands were clammy, my heart raced. I was terrified! But that fear transformed the moment I stepped on stage. The applause and engagement fired me up, and the positive feedback afterwards was motivating. I knew I had to find a way to enjoy the experience without the anxiety and nerves. Here’s how I prepared myself to face and beat my stage nerves: ONE ↳ Affirmations and gratitude - I started my days with affirmations specific to beat my fear of public speaking and wrote in my gratitude journal. This boosted my confidence and put my mind in a positive space. TWO ↳Relentless practice - There’s no substitute for practice. I rehearsed my talks thoroughly, which helped me feel more prepared and significantly reduced my anxiety. THREE ↳Physical warm-up -  On the advice of my mentor, I began doing 10-star jumps backstage before any speaking event. This physical activity shifted my mindset and pumped up my energy levels, getting me ready for the stage. FOUR ↳Mindful breathing - Taking deep breaths in a quiet 'green room' before going on helped me ground myself and calm my nerves. FIVE ↳Powerful posture - I focused on maintaining a strong body posture; shoulders back, standing tall. This physical stance helped give me a feeling of confidence and control throughout my body. And guess what? It works. These strategies have allowed me to transform my initial nervousness into a vibrant energy that enhances my speaking. Now, each time I’m about to go on stage, I run through these steps, ready to take on the challenge. Now, every stage appearance begins with excitement, not dread. Implementing these techniques regularly has not only made speaking enjoyable but also something I look forward to. Each performance is an opportunity to share, connect, and inspire. To anyone struggling with stage fright: It’s okay to feel nervous. With the right preparation and mindset, you can turn those jitters into a powerful presentation. Believe in yourself! You can rock the stage like I do now. To your successes, Zoe p.s 📸 The picture is my first international talk in Warsaw, Poland, to Direct Selling Companies and the European Parliament & Government at the Seldia | The European Direct Selling Association conference. ____________ If you like this post, you will love my newsletter 💜 Join my newsletter for a FREE weekly growth strategy for speakers and thought leaders - see the first comment below to join 👇

Biology does not care about your presentation. Even the most experienced among us can be sabotaged by the "hardware failure" known as speaker anxiety. Speaker anxiety is not a personal flaw or a lack of effort. It is a predictable physiological reaction to the stress of presentation performance. Stress kicks your mind into a "Fight or Flight" response. Cortisol and adrenaline flood your system. Oxygen is diverted from your analytical brain to your heart and limbs. This is why your guts churn, your body gets jumpy, your head swims. You're all ready to flee the scene or neutralize the perceived threat -- but you're in no physical condition to perform on a stage. You cannot stumble your way out of a biological trap. To move from survival to performance, you must apply a clinical intervention to hit reset on your body and mind. Return to the comfortable, competent, and confident public speaker you can be by using the COAP Protocol: 1. |C|onnect: Signal safety by making intentional eye contact with someone you trust or establishing a physical link to the space to stop the feeling of lightheadedness. 2. |O|xygenate: Use deep breathing to lower your heart rate and clear cortisol from your system. 3. |A|nchor: Focus on your physical presence by sinking your weight into your feet to eliminate the fidgeting energy that signals nervousness. 4. |P|ace: Regain control of the narrative by slowing your delivery. Try speaking in 7 word bursts followed by brief pauses. These steps quite literally "juice your brain back up" by providing the oxygen and blood flow your brain needs to function. By mastering the physiology of stress, you ensure your biology serves your performance rather than disrupting it. Art+Science Analytics Institute | University of Notre Dame | University of Notre Dame - Mendoza College of Business | University of Illinois Urbana-Champaign | University of Chicago | D'Amore-McKim School of Business at Northeastern University | ELVTR | Grow with Google - Data Analytics #Analytics #DataStorytelling

Stage fright is real. It’s not just “feeling a little nervous”—it’s a full-body response that can sabotage your big moment. Ever had shaky hands, a racing pulse, a tight throat, or even blurry vision right before stepping on stage or into a high-stakes meeting? That’s performance anxiety in action. The good news? You can beat it. 1. Set a Clear Intention Before any big moment, define what success looks like. Anxiety often starts with scattered thoughts, so anchor yourself with a clear goal. Instead of thinking, “Don’t mess up,” say, “Stay confident.” If you’re negotiating, focus on “Stick to my numbers.” Your intention should be positive, specific, and top of mind as you prepare. 2. Pick a Focal Point Choose a distant, unimportant object in the room—this will become your mental “dumping ground” for nervous energy. If you don’t know the space in advance, use a small object, like a pen. Imagine pushing all your nerves into it, then set it down. It’s a surprisingly effective mental trick. 3. Breathe Like an Athlete When we’re nervous, we breathe shallowly or even hold our breath. This only makes things worse. Instead, breathe deeply through your nose, expand your belly, and exhale slowly through your mouth. This simple shift calms your nervous system and keeps you steady. 4. Release Tension Anxiety tightens everything—jaw, shoulders, stomach, even hands. To counteract this, do a progressive relaxation exercise: Start at your head and work down, consciously relaxing each muscle group. This not only reduces tension but also redirects your mind from worry to action. 5. Find Your Center Focus on a physical point just below your navel—this is your center of gravity. Thinking about this spot, especially while breathing deeply, helps ground you and stabilize your posture, making you feel more in control. 6. Use a Process Cue Your intention is your goal—your process cue is your method. For example, if you’re speaking, your cue might be “Engage and project.” If you’re in a negotiation, it could be “Stay calm and assertive.” This becomes your internal mantra, keeping you focused in the moment. 7. Direct Your Energy Remember that focal point? When nerves hit, mentally throw all your excess energy toward it. Instead of fighting anxiety, you’re redirecting it—freeing yourself to focus on delivering your best. Put these steps together, and you’ve got a system for managing stage fright. It won’t just help you survive your next big moment—it’ll help you own it.

𝗘𝘃𝗲𝗿 𝗳𝗲𝗹𝘁 𝘆𝗼𝘂𝗿 𝗵𝗲𝗮𝗿𝘁 𝗿𝗮𝗰𝗲 ❤️ 𝗯𝗲𝗳𝗼𝗿𝗲 𝘀𝗽𝗲𝗮𝗸𝗶𝗻𝗴? 𝗦𝘁𝗮𝗴𝗲 𝗳𝗿𝗶𝗴𝗵𝘁 𝗶𝘀 𝘂𝗻𝗶𝘃𝗲𝗿𝘀𝗮𝗹. 𝗘𝘃𝗲𝗻 𝘀𝗲𝗮𝘀𝗼𝗻𝗲𝗱 𝗽𝗿𝗼𝗳𝗲𝘀𝘀𝗶𝗼𝗻𝗮𝗹𝘀 𝗵𝗮𝘃𝗲 𝗳𝗲𝗹𝘁 𝗶𝘁𝘀 𝗴𝗿𝗶𝗽. Speaking to a group, big or small, can be daunting. But here's how to tackle it head-on and turn nerves into a powerful presentation. 𝗙𝗶𝗿𝘀𝘁, 𝗹𝗲𝘁'𝘀 𝗱𝗲𝗯𝘂𝗻𝗸 𝘀𝗼𝗺𝗲 𝗳𝗲𝗮𝗿𝘀. → Fear of judgment is often in our heads. Most audiences are rooting for you. They want to see you succeed. → Perfection isn't the goal. Authenticity is. Mistakes make you relatable. 𝗦𝗲𝗰𝗼𝗻𝗱, 𝗴𝗲𝘁 𝗺𝗲𝗻𝘁𝗮𝗹𝗹𝘆 𝗽𝗿𝗲𝗽𝗽𝗲𝗱: →Visualize success. Imagine your audience engaged and responding positively. → Breathe deeply. It calms nerves and steadies your voice. → Know your material inside out. Confidence comes from preparation. 𝗧𝗵𝗶𝗿𝗱, 𝗼𝗻 𝘁𝗵𝗲 𝗱𝗮𝘆 𝗼𝗳 𝘆𝗼𝘂𝗿 𝗽𝗿𝗲𝘀𝗲𝗻𝘁𝗮𝘁𝗶𝗼𝗻: → Arrive or dial-in early. Familiarize yourself with the space. → Warm up your voice. It’s a muscle that needs stretching. → Make idle conversation with participants. You will be surprised by how relaxing it will be for you. 𝗙𝗼𝘂𝗿𝘁𝗵, 𝗱𝘂𝗿𝗶𝗻𝗴 𝘁𝗵𝗲 𝗱𝗲𝗹𝗶𝘃𝗲𝗿𝘆, 𝗸𝗲𝗲𝗽 𝘁𝗵𝗲𝘀𝗲 𝗶𝗻 𝗺𝗶𝗻𝗱: → Start with a story or anecdote. It breaks the ice and draws your audience in. → Maintain eye contact. It builds connection and trust. → Use pauses effectively. They emphasize key points and allow your audience to digest information. Fifth, e𝗻𝗴𝗮𝗴𝗶𝗻𝗴 𝘆𝗼𝘂𝗿 𝗮𝘂𝗱𝗶𝗲𝗻𝗰𝗲 𝗶𝘀 𝗰𝗿𝘂𝗰𝗶𝗮𝗹: → Ask questions. It invites interaction and keeps them attentive. → Use humor appropriately. Laughter relaxes both you and your audience. 𝗦𝗶𝘅𝘁𝗵, 𝗮𝗻𝗱 𝗳𝗶𝗻𝗮𝗹𝗹𝘆, 𝘁𝗼 𝗱𝗶𝘀𝗮𝗿𝗺 𝘆𝗼𝘂𝗿 𝗮𝘂𝗱𝗶𝗲𝗻𝗰𝗲: → Be yourself. Authenticity shines through and puts everyone at ease. → Acknowledge your nerves if they surface. It humanizes you and makes the audience empathetic. Remember, stage fright signals that you care about your message. Embrace it, and you'll turn your fear into fuel. 💪 How can I help?

FAMILY TREE OF GLOSSOPHOBIA (Fear of Public Speaking) ROOT CAUSE: “FEAR” Fear of Judgment Fear of Forgetting Fear of Rejection Fear of Being Imperfect Fear of Losing Control BRANCH 1: Mindset Barriers ❌ Negative Self-Talk → (“I’ll mess up,” “They’ll laugh at me”) ❌ Overthinking → Leads to hesitation ❌ Low Self-Belief → Doubt about one’s capability Remedy Branch: ✅ Reframe Nervousness as Excitement ✅ Use Positive Affirmations ✅ Practice “I’m here to share, not to prove” BRANCH 2: Lack of Preparation ❌ Unclear structure ❌ Weak content flow ❌ No clarity of key message Remedy Branch: ✅ Structure your thoughts (PREP / Mind Map / 3-Act Storyline) ✅ Practice before mirror / camera ✅ Use cue cards or visual anchors BRANCH 3: Physical Symptoms ❌ Shallow breathing ❌ Fast heartbeat ❌ Sweaty palms / dry mouth Remedy Branch: ✅ Deep Box Breathing (4x4x4x4) ✅ Power Pose & Smile ✅ Relax shoulders and neck BRANCH 4: Lack of Connection ❌ Not knowing the audience ❌ Speaking to impress, not express Remedy Branch: ✅ Know your audience & expectations ✅ Engage with questions / stories ✅ Make it conversational BRANCH 5: Lack of Practice ❌ Irregular rehearsal ❌ No self-feedback loop Remedy Branch: ✅ Record and review your speech ✅ Join a speaking club (e.g. Toastmasters) ✅ Daily micro-practice: one minute talk per day BRANCH 6: Absence of Visualization ❌ No mental rehearsal ❌ Focus on fear, not success Remedy Branch: ✅ Visualize yourself delivering confidently ✅ Use “See it – Say it – Do it” approach ✅ Anchor feelings of success BRANCH 7: Body Language Block ❌ Closed posture ❌ Avoiding eye contact ❌ Rigid stance Remedy Branch: ✅ Winner’s V pose before entering stage ✅ Superhero stance (2 mins) ✅ Smile genuinely – it changes internal chemistry BRANCH 8: Voice & Breathing ❌ Monotone voice ❌ Short of breath ❌ Rushed speech Remedy Branch: ✅ Controlled breathing ✅ Vocal warmups (Voice Yoga) ✅ Pause for effect CORE MESSAGE (The Tree Trunk): “Confidence grows when roots (mindset) are strong and branches (skills) are practiced.”

If your heart starts auditioning for a drum solo right before speaking, here’s the obvious tip that actually works: box breathing. Yes, box breathing—the simple, almost boring technique that gets even the best speakers out of panic and into focus. Here’s how I use it: inhale for 4, hold for 4, exhale for 4, hold for 4. Do 3–5 rounds. It takes about a minute. The result? Your nervous system shifts gears, your voice steadies, your pacing evens out, and your brain remembers where it put the words. Where it shines for solopreneurs: backstage, in the Zoom waiting room, or right after a curveball question. I’ll even trace an invisible square with my finger while I do it—gives my hands a job so my mind can do its own. It’s not mystical. It’s mechanical. And it’s repeatable on demand. Next time you speak—webinar, sales call, boardroom—try one minute of box breathing before you open your mouth. When the body calms, the message lands. Simple beats heroic, every time.

How to deal with anxiety? Today Patricia asks: — “How do you deal with the anxiety before giving presentations at work?” — Welcome to Episode 39 of AskMatty! Here’s my answer, Patricia: — Ever used the CIA model? It can help you deal with anxiety. “CIA” stands for: →    Control →    Influence →    Acceptance Let’s see how to use it — with a practical example. 1.    First off, think about a specific situation that’s causing you anxiety. For example, let’s say you have a big presentation at work next week. And you feel a bit nervous about it. Well, grab your journal and describe the situation in detail. Jot down how it makes you feel. And how it’s affecting your daily life. 2.    Alright, now we are more aware of that, right? “Yeah Matty!” Great! Now it’s time to use the CIA model. “Uhm, how?” By breaking down the situation into 3 areas: →    Control →    Influence →    Acceptance Let’s see them in detail. 1.  Control Area Ask yourself: →    What are the aspects of the situation that I have control over? These could be: →    Your actions →    Your thoughts →    Your decisions →    Your behaviors For example, coming back to your presentation, you can control: →    How much time you dedicate to preparing for the presentation 2.  Influence Area Ask yourself: →    What are the aspects I can’t control but can still influence? These could be: →    Sharing your needs →    Getting support from others →    Finding information and resources For example, in your presentation: →    You could reach out to a colleague for feedback on your presentation 3.  Acceptance Area Ask yourself: →    What aspects of the situation are beyond my control that I can simply accept? These could be: →    Other people’s reactions →    External circumstances →    Uncertain outcomes Here the key is shifting your mindset towards acceptance. So, for example, what you can do is: →    Practice relaxation techniques →    And remind yourself that it’s okay to feel anxious sometimes. That’s it. This is how you can use the CIA model to deal with anxiety. Good luck with your next presentation, Patricia! I'm rooting for you! — Alright! Thanks for your question, Patricia. Question of the day: → What brings you serenity in your life? “Let’s build a more inclusive world by spreading wellbeing globally!” – Matty 

Yesterday, I met with a Sr. Director at a Fortune 10 tech company. He wanted to explore the use of visualization for success. He knew I used to coach college athletes, so he figured I had something to say about it. I did.👍 There are, indeed, similarities between corporate “athletes” and college/pro athletes, especially when it comes to the clear performative aspects of corporate life. Preparing for formal presentations, for example, isn't that different from preparing for a game. Here are three helpful crossovers: 1. BREATHE: Imperative for calming nerves. Everyone has butterflies; don’t fight it. Use your breath to center. 2. PRACTICE: A formal speech needs practice, especially your initial stories to capture your audience’s attention. 3. SEE YOURSELF IN IT: Visualize yourself in the space, hear the audience laugh at your favorite story, applaud, and see their faces light up. My client said, "Yeah, I do the first two consistently. Let's talk more about the third one, because I want to get into a visualization habit, even do it daily." I loved hearing that he was willing to make this a daily thing. Showed a lot of openness to try something new, and he wanted my help to hold him accountable. So, here's what we came up with together. 1. SET-UP: - He wanted to carve out five minutes a day minimum, and perhaps shoot for twice a day. - The first two minutes (ish) are meditative, focused on positive affirmations, geared to build confidence, and avoid erosion.   - The second three minutes (ish) are focused on certain situations coming up in the week (like a group meeting with skip levels and peers). 2. Actual VISUALIZATION practice, part 1: Since we had time left in our coaching session, I suggested we go through a guided visualization. Here’s a flavor of it:   “- First, let’s affirm your strengths. You’re affable, great with people. You’re calm under fire. You’re a true expert in your field – you know more about your product than anyone here. - Next, you want to build new relationships with your skip and her peers.” 3. Actual VISUALIZATION practice, part 2: “- Next, let's turn to this week. You have a product review meeting coming up Thursday. - Visualize yourself getting there early to establish rapport. - Visualize yourself listening intently, without distraction from your phone or laptop. - Visualize yourself asking a pinpointed question that results in an excellent debate. - Visualize yourself interjecting with a declarative statement that your skip follows with: ‘Great idea, let's go with that.’” We agreed that he would try this each morning this week after his workout. Looking forward to hearing how it enhanced his overall well-being and how he came out of the product review meeting. Hoping that he felt calm, centered, and filled with gravitas. Readers: What tips do you have for visualizing before meetings to stay confident? ——— Want to chat more about visualization or other leadership dilemmas? https://lnkd.in/gvaJrMVY