Tips For Staying Calm During 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.

Your brain has no idea you’re giving a speech. It thinks you’re in danger. Here’s why: Stage fright is a survival response. The moment you step into the spotlight, your nervous system reacts as if something is at stake because to your brain, being seen is a kind of risk. The first step is to acknowledge it. → Write it down. Name the fear instead of wrestling with it in the dark. When you bring it into the light, it loses power. → Then rehearse. Practice in different places, with different distractions, in different moods. Record yourself so you can actually see what needs adjusting… your pacing, your posture, your presence. (Watch and listen to these recordings like they are of a good friend, not you, or you might be too hard on yourself!) → Before you speak, calm your system: Inhale for 4, hold for 4, exhale for 4, hold for 4. Repeat. This resets your physiology faster than you’d expect. → Once you’re onstage, shift your focus outward. Make eye contact. Ask questions. Treat your talk like a conversation even though you're the only one talking. And afterwards? Get feedback. The goal isn’t to eliminate fear. The goal is to train your system to stay present, intentional, and connected while the adrenaline is flowing. That’s the real skill great presenters develop. With consistent practice, simple breathing resets, audience focused attention, and a willingness to review and refine your delivery, your brain learns a new pattern: I’m safe here. I can lead here.

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.

Confidence doesn’t mean no fear. It means you speak even when you do feel fear. Over 75% of professionals experience public speaking anxiety. But the best leaders don’t eliminate fear — they master it. Here are 7 steps to control public speaking anxiety in 2025 ⬇️ (So you can speak with calm, confidence, and command.) 🔹 1. Reframe Anxiety Instead of: “What if I feel anxious?” Say: ✔️ “My body is getting ready to perform.” ✔️ “This energy means I care.” 🧠 Harvard research shows that labeling nerves as “excitement” improves performance without reducing arousal. 🔹 2. Use an Anchor Word™ Choose one word that reflects your confident speaker self: Command. Certain. Clear. Lead. Before you speak: ✔️ Say it silently ✔️ Breathe it in ✔️ Connect it to a time you felt powerful 🧠 This creates a shortcut in your brain to access calm on demand. 🔹 3. Map the Space Fear loves uncertainty. So eliminate it. If in-person: ✔️ Arrive early ✔️ Walk the room ✔️ Stand where you’ll speak If virtual: ✔️ Test lighting, sound, background ✔️ Practice navigating tabs 👉 Pro tip: Choose 3 visual landmarks to focus on during your talk. 🔹 4. Do a Bad Take on Purpose Before your real practice: ✔️ Mumble ✔️ Be awkward ✔️ Use too many fillers Then do a clean run. Notice the improvement. 🧠 This exposure method helps your brain realize: “That wasn’t so bad.” 🔹 5. Redefine Your Audience You’re not performing. You’re serving. Before speaking, picture your audience as: ✔️ Supportive teammates ✔️ Curious learners ✔️ Future collaborators 🧠 This shifts your mindset from fear to connection. 🔹 6. Activate Your Opposite Self (for 5 minutes) Before you speak, do the opposite of your norm: ✔️ Too soft-spoken? Be bold ✔️ Too stiff? Move freely ✔️ Too monotone? Exaggerate your energy Set a timer for 5 minutes. Then return to your natural self — more charged. 🧠 This breaks your usual pattern and gets your nervous system ready. 🔹 7. Create a Post-Speech Recovery Ritual™ After you speak: ✔️ Write down 3 things you did well ✔️ Play a power song ✔️ Ask someone: “What landed most for you?” 🧠 The brain encodes success immediately after stress — use it to reinforce confidence. Remember: Confidence ≠ No Fear Confidence = Speaking anyway Master these steps — and your nervous system will start working with you, not against you. ✅ Save this post ✅ Follow me for more actionable ways to: ✔️ Speak with executive presence ✔️ Get the job or promotion you deserve ✔️ Lead meetings like a pro ✔️ Stand out — without needing to be the loudest Your message matters. Let’s make sure the world hears it. #publicspeaking #executivepresence #leadership #careergrowth #communicationtips

The first time I gave a public talk, my hands were shaking so badly that the front row could literally see my paper notes trembling. This was back in 2018, my very first meetup talk. I was terrified. The room went completely quiet… the kind where everyone’s holding their breath, feeling sorry for you. Someone near the front gently said, “Hey, you don’t have to be so nervous. You've got this.” I’ve never forgotten that moment. And here’s the truth even now, I still get nervous. Every. Single. Time. The first few minutes are always the hardest. But over time, I’ve figured out how to get through those first 2 minutes so they don’t get the best of me. Here’s what helps: ✅ 1. Rehearse like you’ll actually be there Say it out loud. Stand up. Move your hands. Wear the shoes you’ll be in. It sounds silly, but it makes a huge difference. Practice until it feels like second nature. ✅ 2. Nail your first 60 seconds Memorize your opening. Know it so well that it flows even if your brain is freaking out. A strong start gives you momentum and calms the butterflies. ✅ 3. Picture it going well Right before I step up, I close my eyes and imagine it going smoothly, clear words, steady voice, maybe even a little applause at the end. It’s like a mental dress rehearsal, and it works. ✅ 4. Breathe low and slow Your breath affects everything: voice, focus, presence. Slow, deep breathing brings you back to center. ✅ 5. Shift the spotlight Most nerves come from thinking, “What will they think of me?” Instead, I ask: “What does this audience need from me right now?” When I focus on the message, not myself, it all gets easier. Also, two game-changers for me: 📌 I ditched paper notes. 📌 And I avoid handheld mics whenever I can (a headset mic = freedom + easier breathing). So no, I haven’t “overcome” the nerves. But I’ve learned how to move through them without letting them stop me. Got your own go-to trick for calming nerves before a talk or important meeting? Drop it below, someone scrolling today probably needs to hear it. #presentationtips #publicspeaking #speaker #leadership #personalbranding

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

Even the most powerful and experienced speakers get stage fright. Because each new stage, topic, or audience can create uncertainty and anxiety. The key difference is that they’ve learned to lead through it by managing their thoughts and emotions. After years in live radio, TV, and standing on stages with eyes watching and cameras rolling, I’ve learned this: Nerves don’t go away. But you manage your emotions instead of letting them manage you. I use this 3-step mental prep before I face an audience in the boardroom or a ballroom. 🌟 Breathe with intention. The simplest practice I share with clients is box breathing. Use a 4-count loop: Inhale 4, hold 4, exhale 4, pause 4. Do this 5 times. This calms your nervous system: I’m safe. I’ve got this. 🌟 Shift the spotlight. Remind yourself: “This is about the value they need.” This flips the fear from self-consciousness to service. 🌟 Picture your power. Visualize nailing the first 30 seconds. Hear your tone and feel your pace. When it’s the real thing, your body feels the familiarity and that creates confidence fast. Stage fright doesn’t mean you’re not good. It means you care. So instead of avoiding it, anchor it. Because your message is bigger than your fear. ♻️ Repost if you know someone who can benefit from this. Follow @ Georgina Chang for more strategies on public speaking confidence and projecting presence.

Ever feel a rush of nerves when making small talk… or total fear before presenting to a room full of colleagues? You’re not alone—and you’re not powerless. We know connection is vital to getting ahead. But, it's not easy for so many people. I've spent 20 years working with top performers in every industry. I’ve seen how fear can show up in any social situation—from quick conversations to high-stakes presentations. But with self-awareness and self-regulation, you can learn to stay grounded and lead with clarity, not anxiety. Here’s how to navigate the spectrum: ✅ Small Talk: Notice the tension in your body. Take a breath. Remind yourself: connection, not perfection, is the goal. Be curious, not clever. ✅Group Conversations: Pause before jumping in. Observe the room. Ask thoughtful questions. Managing your emotions here means listening more than proving. ✅ Team Meetings: Anticipate your triggers—interruptions, disagreement, spotlight moments. Name what you feel internally (“I’m tense”) to loosen its grip. Use calm body language to model poise. ✅ Big Presentations: Reframe nerves as energy. Use positive self-talk: “I’m prepared. I’m ready.” Breathe deeply to calm your nervous system. Imagine your success before you speak. ✅ Emotional intelligence doesn’t mean you don’t feel fear—it means you don’t let fear lead. You know how to manage it. You know how to use fear to your advantage. Your power is in your pause, your breath, and your presence. Own the room by owning you first.

Ever felt those nerves kick in just before a high-stakes moment? Whether it’s a role-play assessment, a big meeting, or a job interview, it’s natural to feel the pressure! Part of my work, over the last 15 years, has involved assessing role plays and providing feedback on essential customer service skills, focusing on: ⭐ Service language and English proficiency ⭐ Pronunciation, tone and intonation ⭐ Body language and creating a positive client experience A little bit of anxiety shows you care, but too much can hold you back. That’s why I’m sharing the “6Cs” approach to help you manage nerves and bring out your best self under pressure: 1️⃣ Connection: Take a few deep breaths before entering to center yourself and feel connected to the moment. 2️⃣ Clarity: Use all available preparation time to make notes, reinforcing your understanding and focus. 3️⃣ Compassion: Remind yourself that nerves are natural; be kind to yourself, as you would to a friend. 4️⃣ Curiosity: Approach the role-play as a learning experience; curiosity can help shift your focus from nerves to growth. 5️⃣ Customisation: Tailor your approach to what works best for you; experiment with techniques that help you stay calm. 6️⃣ Consistency: Build a routine of positive affirmations, like an athlete does, to cultivate confidence and resilience over time. 👉 What are your go-to strategies for staying calm? Let’s share tips! If you’d like a 1-on-1 consultation session to prepare for your next presentation, big meeting, or podcast guest appearance, let’s connect! 🦋 Hi, I’m Lisa, a communication specialist and podcast host in Singapore. As the founder of SIXCOMMS, I create spaces for connection and help professionals enhance their communication skills. #CommunicationSkills #ManagingNerves #PresentationSkills #ProfessionalSkills