How to calm down before a presentation

Communication experts point to several ways to calm your mind and body before a presentation:

• Breathing techniques: Lorraine K. Lee, Vinh Giang, and Matt Abrahams all recommend controlled breathing, such as the 4-7-8 method (breathe in for 4 seconds, hold for 7, and exhale slowly for 8), Wim Hof guided breathing, or deep belly breaths with a long exhale, to activate the parasympathetic nervous system, slow a rapid heart rate, and signal to your body that you are safe 1 2 3.
• Physical activity: Vinh Giang notes that brisk walking, pushups, star jumps, or other light exercise helps burn off excess adrenaline, which prevents restless movement like pacing on stage 2. To manage shaking, he suggests big, broad gestures, and holding something cold in your palms can help reduce blushing and perspiration.
• Preparation: Lorraine K. Lee points out that thorough practice and preparation naturally build your confidence before you take the stage 1.
• Becoming present-oriented: Matt Abrahams explains that anxiety usually comes from worrying about future outcomes, so you can short-circuit it by grounding yourself in the present, whether by talking to people, listening to a playlist, counting backward by 17s, or reciting tongue twisters to warm up your voice 3.
• Redirecting attention: You can also redirect the audience's attention by taking a poll or showing a video clip, which gives listeners something to focus on and buys you a moment to calm down.