breathing techniques for presentation

8 Breathing Exercises For Next Time You Speak In Public

Breathing exercises can help calm your mind and increase your lung capacity. Use these tips and tricks as you prepare to speak in public the next time.

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Speaking in public can be a stressful experience involving nerves, racing thoughts, and self-doubt. But guess what?! There is an easy solution: Breathing exercises.

Diaphragmatic breathing can help you decrease tension in your body and energize your public speaking voice.

Use these tips to learn how to breathe deeply and feel more confident walking onto a stage or the front of the boardroom. First, start with some vocal warm-ups:

Mastering your breath while you speak will help support your voice. This enables you to talk for longer amounts of time and project more clearly without tiring out your vocal cords.

The key is to do this ahead of time. Once nerves are in play during a presentation, you’ll have a harder time focusing on your breathing. It’s helpful to train your muscles ahead of time—that’ll make it easier for diaphragmatic breathing to kick in when you feel anxious.

Here are some breathing exercises you can use for public speaking.

#1 Imagine you’re a balloon or a vase

Here is a quick exercise you can use to breathe more deeply. Some people find it helpful to use mental images that help them envision their bodies.

Two of the most common images are a balloon and a vase.

Imagine that your stomach is a balloon that you inhale to fill up. The balloon has to expand slowly and steadily. Imagine you are doing this as you slowly inhale.

Besides the balloon, you can also use a vase. Imagine that your stomach is a vase and the air you inhale is water. You need to breathe deeply enough to fill the entire vase with water.

By the nature of gravity, the water will go to the bottom of the vase first. Similarly, imagine yourself filling your lungs with air starting from the very bottom.

#2 Use the box breathing technique

The Navy SEALs use the box breathing technique to stay calm and centered—despite the high-intensity requirements of their job!

Imagine that your breathing pattern is following the outline of a box. Take four seconds to inhale, hold it for four seconds, slowly exhale for a count of four, and then wait for another count of four before beginning it all over again.

Continue doing this. Even 5-10 box breaths can help you calm your nerves and improve your mental clarity.

For more tips on improving mental clarity, check out our article, 9 Effective Ways to Clear Your Mind (With Science!) .

#3 Try alternate nostril breathing

Alternate nostril breathing, also sometimes called Nadi Shodhana , is a breathing technique within yoga. It is one way to access slow breathing, which researchers define as 4-10 breaths per minute. Standard breathing ranges from 10-20 breaths per minute.

Slow breathing has been found to, over time, increase the capacity of people’s lungs.

Here are the steps for alternate nostril breathing you can try:

Find somewhere comfortable to sit. Check that your back is straight, your shoulders pulled back and relaxed. Set your left hand in your lap.
Take your right hand and place your pointer and middle finger on your forehead at the inside corners of your eyebrows. Set your thumb and ring finger gently on either side of your nose.
Gently plug your right nostril with your thumb as you exhale through your left nostril.
Unplug your right nostril as you slowly inhale.
Pause for a little while and then slowly exhale through your right nostril.
Pause once again as you take your thumb off your right nostril and use your ring finger to plug your left nostril.
Use your left nostril to inhale slowly, pause, and then exhale.
Repeat this several times.

If that sounds a little confusing, check out this video to help you get started:

Because you are only breathing through one nostril at a time, you will naturally breathe slower. This helps combat anxiety as it signals to the nervous system that you are safe. It also, over time, can increase your lung capacity.

Larger lung capacity = more steam to run on at your next presentation!

#4 Use Diaphragmatic Breaths

When you take deep, diaphragmatic breaths, your stomach, and lower rib cage will naturally expand.

What is the Diaphragm? The diaphragm is a muscle at the base of your rib cage and the most important muscle in the respiratory system. As you inhale, it contracts and flattens, pulling air into your lungs. As you exhale, it relaxes, returning to its domelike shape.

You will often hear the phrase “breathing into your stomach” or “belly breath” used interchangeably with “diaphragmatic breathing.” This is because when you use your diaphragm for breathing, your stomach will also naturally expand.

If, on the other hand, you notice your shoulders and chest rising when you breathe in, you’re likely taking shallow breaths.

Taking deep breaths increases what some scientists refer to as tidal volume . Your lung capacity can gradually increase as you practice deep breathing.

Having good breath support helps you have a more dynamic range as you speak. It makes it easier to raise your voice for emphasis or lower it to draw people in as you talk. This can help you sound more confident and draw people in as you speak.

If you’re able, lie down on the ground. Place one hand on your stomach and the other on your chest. Inhale slowly and notice which hand rises. If the hand on your chest begins to rise, you’re taking a shallow breath. If the hand on your stomach rises—congrats, that’s a diaphragmatic breath!

You should feel the breath making your abdomen rise and fall, and your ribs will also expand. Many people feel it all the way to their back.

Here’s a video example of what it will look like:

Lying down helps your muscles relax, which can help you access these muscles easier. However, if you can’t lie down, try doing this while standing or sitting.

Pro Tip : If you’re standing, try backing up against a wall. This will help ensure that your back is straight and your neck and head are directly on top of your spine.

#5 Five minutes before your presentation

Take a few moments before heading into a presentation to center your breathing.

Poor posture can lead to less oxygen intake. Practice with proper posture by sitting on the edge of your chair with your knees at a 90-degree angle. Have your feet firmly planted on the ground. Check that your back is straight and your neck and head are aligned directly on top of your spine.

A picture showing the right posture when sitting.

Now, take a slow breath, hold it for a moment, and slowly release it. If you notice your chest or shoulders rising, you’re probably taking shallow breaths that only reach the top of your lungs. This means you’re getting less air in your body.

To change this, place one hand on your chest and one on your abdomen. Then, slowly inhale again, reminding yourself to breathe so that the hand on your abdomen rises and falls. This may initially feel unnatural, but it means your lungs are filling with more air.

Taking deep, slow breaths like this before a presentation can help in two ways. First, it can help you warm up your muscles to breathe deeply while giving the presentation.

Second, it can help calm your nerves as deep breaths signal to the brain that you’re calm. This combats the natural fight-or-flight responses of your body toward stressful situations.

#6 Use vocal warmups to connect your breath and voice

Vocal warmups may feel unnecessary, awkward, or something reserved for professional singers. But like how athletes need to warm up before their muscles kick in, you must train your vocal muscles before performing your best.

Some of the simplest and most helpful warmups are hums. Start by humming on a single note. Pay attention to where you feel the sound resonating. You want to feel a little buzz in your lips ( make sure your lips are together but not tense ).

The alternate is the sound sitting in the back of your throat. If you feel this happening, imagine you’re throwing an overhand ball as you start the hum. This helps “throw” the sound forward.

Pro Tip : If you’re unsure if your hum is in the “front of your mouth,” try opening your lips. A correct hum will open to a sung note. If the sound is in the back of your throat, the sound will stay the same when you open your mouth.

As you get comfortable with that one pitch, start ascending and descending. Between runs, pay attention to your breathing. It can help to place your hands on your hips so you can feel your rib cage expand as you breathe deeply.

Try lip trills if you’re ready to level up, and make sure your voice and breath are connected. To do this, purse your lips slightly and exhale as you hum. Think of it as a kid’s sound when imitating a revving engine.

You will stop trilling if your airflow has either too much or too little pressure. Try to keep the trill going for as long as possible before taking another breath and starting back up.

Here’s a video to demonstrate what a lip trill looks like and how to use it to warm up your voice.

This can help you better understand when your breath is flowing at an even and steady pace.

If you want to try out some other voice warm-ups, check out these 5 Vocal Warm Ups Before Meetings, Speeches, and Presentations .

#7 How to breathe well while speaking

If you’re giving a presentation, you may be unable to stop and take a slow, intentional inhale every time you need to breathe. This is where the catch breath becomes a helpful tool.

A catch breath is a quick intake of air. It takes only a fraction of a second and can help you keep going with good vocal support.

Once you feel comfortable with your diaphragmatic breathing, start practicing your catch breath.

Start by imagining that you’re talking with someone and have just remembered something you forgot to tell them. Notice how you naturally take a quick, deep air intake before saying, “oh yeah,” or “by the way.”

This vocal coach calls it the “by the way” technique. You can see how she explains it in this YouTube video:

How to Take a Quick Catch Breath While Singing

Another way to practice taking a quick catch breath is by imagining you’re taking a slight sniff of a rose. As you take the quick inhale through your nose, your stomach expands to fill with air.

The key to a catch breath is ensuring your belly expands and fills with air rather than your shoulders and chest rising.

Contrast this to the sensation when you’re panting or hyperventilating. In these instances, you’re taking lots of quick, shallow breaths. The air from these won’t last as long as your deep breaths.

#8 Do a “full-out.”

It’s hard to emulate the nerves you’ll probably feel while giving a presentation. You can do various things to prepare yourself for the moment you walk to the front of the room.

Good breathing techniques help give your voice the power it needs to project and help calm your nerves. Researchers found that diaphragmatic breathing helps decrease psychological and physiological stress factors.

In cheerleading, a full-out means running the routine from beginning to end without stopping. It helps show the athletes what transitions or formations need more practice before a competition.

Similarly, speakers benefit from doing a full-out of their presentation.

Take your notes and stand in front of a mirror. Deliver your presentation, imagining a room full of people standing before you. Observe your movements and posture. These small details affect how quickly you use your oxygen and how soon you need to breathe again.

For example:

Slouching makes it harder for you to take a good breath. It will especially hinder you from taking catch breaths.
Big gestures and expressive speaking will cause you to take another breath more quickly.
The pitch you speak at can also affect how quickly you use the air in your lungs.

Practice taking quick catch breaths where needed and pausing for more intentional space at other points. It’s important to speak at the volume you will give the presentation. All of these details impact your breath usage.

Pro Tip : If you want to ace your presentation, record yourself and then watch it back, giving yourself constructive criticism. Pay attention to where you use filler words like “um,” “ah,” and “like.” Try the presentation again, replacing these with a short pause and deep breath.

If you’re unsure how to start your speech, look through our Best (and Worst) Speech Openers !

Bonus #9 Learn the Art of Stage Presence

Did you know that public speaking is actually a skill? Many people struggle with stage anxiety because they feel they ‘missed the memo’ on public speaking or they are lacking because they do not have a natural stage presence. Not true!

Stage presence and public speaking are skills you need to be taught—very few people have them naturally.

Here are all the aspects of public speaking you can master.

How to make a first impression with an audience
How to have stage presence
Powerful body language
How to speak with a commanding voice
What to do with your hands while speaking

For every speaking skill you add to your toolbox, the less speaking anxiety you will feel.

If you want help really diving into your presentation skills, be sure to sign-up for our course…

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Why are Breathing Exercises Effective?

Breathing exercises are effective as they allow your muscles to train and prepare for the next time you’re in front of an audience. When you’re nervous, your heart is racing, your palms are sweaty, and you feel flustered. But with the right practice, you’ll have your breathing training to fall back on.

It usually takes months of training for a runner to prepare for a marathon.

Breathing exercises serve a similar purpose—to prepare you. You’re getting ready for your next big presentation when you practice diaphragmatic breathing.

Breathing is an involuntary action—meaning that your body continues to breathe even if you aren’t actively thinking about it. Retraining your body to breathe into the diaphragm can take some time. Don’t be discouraged if it doesn’t happen immediately.

Try starting your day with a few breathing exercises to jump-start those muscles.

Here are some ways to do that:

Before you leave the bed, rotate so you’re lying on your back and take 5 slow, deep breaths. Pay attention to your stomach and notice if it is rising.
As your coffee is brewing, place one hand on your chest and the other on your diaphragm. Slowly inhale and exhale, paying attention to which hand is rising and falling. Remember, the goal is for the one on your diaphragm (or stomach) to rise and fall.
During your morning commute, spend a few minutes slowly breathing in and out. Focus on feeling your rib cage expand all around. Pay attention to the way it pushes against the seat behind you.
If you go to the gym or do an at-home workout, use your time also stretching to warm up your breathing. Expanding your lung capacity can help you have a better workout while maximizing your time!

Deeper breathing decreases tension in your body as it helps your muscles relax. It also signals to the brain that you are safe and reduces the fight or flight response triggered by stress.

While fight or flight can be valuable in high-intensity situations, it’s not typically helpful when preparing for a public speaking event. Fight or flight decreases your ability to think logically and rationally—both of which are needed for public speaking.

Breathe In, Breathe Out

Public speaking can be a stressful experience. You’re in front of a lot of people and sharing your ideas. Breathing is the foundation to both stay calm and power your voice.

Keep these things in mind as you work on improving your breathing technique:

Take deep belly breaths : It might be easier to think of diaphragmatic breathing as taking belly breaths. This term helps remind you to expand your lower ribs and fill your “stomach” with air.
Use warmups to connect your voice and breath . Using your breath to power your voice, instead of straining your vocal cords to gain volume, can help you speak with a more dynamic range while protecting your vocal cords. Try using hums or lip trills to warm up and recognize how your breath and voice are connected.
Use breathing techniques to calm your mind . The more nervous you are, the more likely you are to start rambling in your presentation. Use breathing techniques like box breathing or alternate nostril breathing to calm your mind while increasing the physical capacity of your lungs.
Try it before it’s showtime . Practice your presentation ahead of time. If possible, try to practice in the room you’ll eventually give your presentation. Try out all of the gestures and speak at full volume. This will help you gauge how your breath is holding and practice when to take full breaths and where to take catch breaths.

If you’re currently prepping for a big presentation, check out these 6 Public Speaking Apps to Try Before Your Next Presentation .

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Breath and Presentations: Breathing Techniques for Better Presentations

October 12, 2020
Kevin Lerner

Discover how better breathing techniques can help you write, design, and deliver amazing presentations.

When it comes to presentations, people rarely consider the importance of their breathing. Yet breathing is essential to life itself. And breathing techniques can make all the difference between adequate and amazing when preparing and delivering a presentation.

The relationship that breathing has on our mental function is subtle but straightforward. Take a few deep breaths or do some exercise, and you’ll feel sharper and think more clearly. But the opposite is also true. Sit passively at your desk, or work non-stop without a break, and your cognition and mental powers may feel dimmed.

Filling your lungs = feeding your brain

By consciously working to fill your lungs with air, you’re feeding your brain with more oxygen. More oxygen for your brain can translate to richer writing and sharper delivery. Indeed, the control and management of your breath can help you deliver a presentation with poise and professionalism.

Take a close look at today’s prominent orators- newscasters, politicians, actors. Those who are most captivating have mastered a control of their breathing to deliver a message that’s smooth and flowing.

Research proves that breathing techniques can reduce stage fright.

Do you ever find yourself right before you are going to make a big presentation; Feeling the heartbeat accelerating? Breath tension in the upper chest? Recent studies as well as ancient texts have documented how controlled breathing can decrease anxiety and insomnia, two common symptoms in people who are nervous about speaking.

In 2017 Ashwin Kamath and his colleagues at Manipal University in India studied stage fright before a public speaking engagement. The participants, all medical students, spent 15 minutes doing alternate nostril breathing. This common practice is slowly inhaling through one nostril and exhaling through the other by applying finger pressure to the side of the nose not being used. Compared with members of the control group, some participants said they experienced less stress when speaking publicly.

A message from a client…

I recently coached a woman who shared that she’s sometimes at a loss for words and sometimes makes mistakes when giving presentations. She confided that she’s been very stressed and working long hours- as many as 15 hours each day. I shared that there are plenty of tips for better content and delivery. But it was her well-being and breathing that needed the most attention. Practice and preparation are important, I explained. But treating her body and mind with some better breathing would yield far more benefits than any presentation delivery tip. She wrote me a few days later and said her better breathing has made a great difference in her presentations.

My personal revelation about breathing and presenting

Exercise, eat well, breathe better, and present like a pro.

For most of my life, and like most people, I used to focus on the content and basic delivery of my talks, letting my autonomic breathing perform its core function. Around mid-2018, I was teaching an advanced PowerPoint training workshop, and found myself at a loss for words several times throughout the day. I felt I just wasn’t on my game, forgetting key phrases, and stumbling my way through my program.

Then in December 2018, at age 48, I suffered a critical asthma attack. After a five-day hospital visit, my pulmonologist conducted some tests and concluded that my breathing was unusually shallow and passive. Worse, my lungs had a 16 percent lower air capacity than the average person.

It suddenly all made sense. The reason that I felt that the delivery of my speeches and training programs was getting slow and sloppy was due – in large portion – to my breathing, and poor control of it. Indeed, where once I had found it effortless to write a powerful speech delivered with poise and professionalism, I had recently been struggling to find the right words to write and deliver my speeches.

Exercise, eat well, breathe better, and present like a pro.

With 16% less oxygen filling my lungs and subsequently feeding my brain, I took action! I returned to my gym and yoga classes with a fervent focus on better breathing. I also focused on a healthier diet, eliminating all dairy and other foods that can cause mucus and respiratory inflammation. Almost instantly, I felt amplified, as the words came to my mind faster and more fluently. Writing my talks seemed easier, with a richer level of vocabulary. And my delivery seemed more professional, with a greater level of confidence, and control. Even my eyesight, aided by some carrot and ginger juice, became sharper.

Since that experience, I’ve made a point to prepare for my trainings or speeches by practicing Vinyasa yoga (or controlled pranayama breathing), eating a light dinner, and getting to bed by 10pm the night before. The morning of my program, I awaken by 6am and exercise with a focus on measured, deep breathing. When it comes time for my speech, I feel more engaged, energetic, and clear-headed. A notable improvement thanks in part to a mindful approach to better breathing.

Small adjustments in your breathing can play a big role in improving your speaking

Small adjustments in your breathing can play a big role in improving your speaking. But if you’re concerned about a more troublesome respiratory condition, or feel your breathing is restricted- or you’re wheezing or coughing- consider scheduling an appointment with a pulmonologist. This medical practitioner can analyze your lungs and provide medical treatment that can improve your airflow, translating to a healthier lifestyle.

Activate the diaphragm for calmer breathing and focused presentations

Maryam Ovissi is an alternative health practitioner, yoga instructor, and professional speaker in the Washington, DC area. In her book “ Care of the Whole Self: Yoga Inspired Tools to Befriend the Self ,” Ovissi explains that activating the diaphragm is a breathing practice which can cultivate calmness and aid in better presentations.

“The diaphragm is the prime muscle mover of your respiratory system. Around the diaphragm are lots of parasympathetic fibers. These are fibers that invite calmness. When you breathe and properly engage the diaphragm you are also stimulating your nervous system to get calm and centered,” explains Ovissi.

As a presentation practice, Ovissi suggests that you pay more attention to the air you take in. “Take time to inhale and exhale deeply five times before you start to speak, then take one more deep breath and breathe into your first words. Don’t forget to slow down and breathe from time to time in front of an audience.”

Basic breathing techniques help you to gain awareness and oxygenate your body

There are numerous breathing techniques that can help feed your body and mind with oxygen. For starters, try this basic breathing exercise:

Sit forward in a chair and let your stomach muscles relax.
Fill up your abdomen first.
Then your lower ribs (you should feel them expand).
And then all the way up to your chin.
Hold this breath for a count of ten.
Now exhale slowly. As you exhale, keep your ribs expanded and tighten your abdomen as you would if you were doing a “crunch”. That is, the lower abdominal muscles (keep your chest up as you exhale.)
Repeat. Once you have mastered the exercise sitting down, practice incorporating it into your speaking and singing. Try it slowly at first until you can coordinate all the actions smoothly.

If you do the exercise correctly…

If you do the breathing exercise correctly, your stomach will go in while your chest stays out and expands. Practicing this technique will provide many benefits, including:

Awareness of your breathing will enable you to breathe more effectively.
Proper posture for breathing creates a confident, strong appearance. Deeper breathing makes you feel more confident and strong as well.
Deep breathing decreases tension and helps to focus intellectual activity.
Focused breathing can help you to deliver better presentations.

Practical breathing advice for daily life and better presentations

We take in over 20,000 breaths a day. By focusing our mind on good breathing techniques throughout the day, you will soon find yourself naturally incorporating it into your everyday speaking for better delivery with reduced stress.

Here are a few tips for practicing better breathing throughout the day:

Practice breathing while driving. Your hands are raised as you drive which makes it easier to keep your chest high. And practicing breathing can also ease road rage significantly!
Practice breathing while sitting at your desk when you would normally be slumped over in your chair. Sit on the edge of your chair and take ten practice breaths three times a day.
Practice breathing when you are about to go to sleep. Or lying down on the floor at the end of a workout session.
When you are lying down, it is easier to isolate the abdominal muscles and strengthen them for proper breathing. (You can even put a book on your abdomen. This can exaggerate the way you use those muscles for even better awareness of how to do this correctly. Watch the book go up and down as you breathe “with your stomach.”)

"Breath is the bridge which connects life to consciousness"

The true test will come in how well you incorporate better breathing techniques into your daily lifestyle and presentations and recognize the results. By integrating focused breathing into your mind and body, you are more likely to write better content, deliver presentations with greater ease and calmness, and remain more calm and centered.

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Preparation

Every Breath You Take

October 12, 2020

Every breath you take, Every move you make, Every bond you break, Every step you take, I’ll be watching you. The Police

Breathing. We do it constantly and, usually, unconsciously. We breathe when we are awake and when we sleep, when we work and exercise and rest. The day we stop breathing is the day we stop living.

Yet many people do not breathe properly. Most of us breathe too shallowly. In fact, try this right now: Sit straight, put one hand on your chest and the other on your belly. Now keep breathing just as you were. Do your chest and shoulders rise as soon as you inhale? If so, you are breathing too shallowly.

When you breathe properly, your diaphragm and belly should expand first. Your chest and shoulders should only move a little bit. This is how we all breathed when we were born. That’s why babies can cry until they get what they want; they are breathing from their bellies. The good news is that we can learn to do it again.

An app for your breath

Earlier this year, I discovered a terrific app called Breathwrk . (That’s not a typo; there is no “o” in the name.) It is one of the simplest, yet most useful, apps that I have.

Breathwrk teaches you the science behind good breathing techniques. Science that has helped Olympic athletes, psychologists, yoga experts, Navy SEALs , and Zen masters. Now, you can benefit from that science.

The breathing exercises are timed and come with visual and audio signals to let you know when to inhale, hold, exhale and pause, and for how long each time. There are exercises to help you feel energized and focused, to help you sleep, to help you destress and much more.

One of my favourite exercises, and an excellent one for public speakers , is called “ Box Breathing “. According to Breathwrk , it is used by the Navy SEALs to create a calm and focused mind with a balanced and energized physical state. It is excellent for increasing concentration, balance and performance.

How to do Box Breathing

Time needed: 2 minutes

There are four steps in box breathing:

Inhale for 6 seconds. Take the air deep down into your belly as discussed above. Inhale at a rate such that you are “full” after 6 seconds.

Hold your breath for 6 seconds.

Exhale for 6 seconds. Your belly should contract and you should be “empty” at the end of the 6 seconds.

Pause for 6 seconds.

If you repeat the above cycle five times, the exercise will last two minutes. If you repeat the cycle ten times, the exercise will last four minutes. NB: If at any time you feel dizzy or light-headed, stop the exercise immediately. For some people, it takes a bit of practice to get used to the exercise, so take it slowly if necessary. Try just one or two cycles.

The benefits of deep breathing

Intentional deep breathing calms and regulates the autonomic nervous system. The slow holding of your breath allows CO2 to build up in the blood, which in turn stimulates your parasympathetic nervous system . This produces a calm and relaxed feeling and stimulates the release of oxygen into your cells.

Before stepping on stage, I always do a few warm-up exercises to get the blood flowing. I then finish with a few cycles of box breathing to get me in the zone. Given that many of us are spending more time presenting on Zoom / Webex / Team / GoTo calls, you can do this breathing exercise in the comfort of your own home just before you join the meeting.

Good luck with your speaking and your breathing. Remember, every breath you take, we’ll be watching you.

Like this article?

Great stuff. I read about box breathing in one of Brene Brown’s books a few year ago and have used it with my EFL presentations classes and public speaking workshops ever since. Helps a lot with inexperienced speakers who are presenting in English for what may be the first time. Haven’t heard of the Breathwrk app before – I will try it out this week! Cheers!

Thanks for the comment, Martin. Glad to see that you are using it in your work.

Thank you for this post, I will start practicing box breathing and already downloaded the app. I will be presenting for the first time at a Conference in February! I always get very nervous when presenting even at 10-20 people meetings and my breathing becomes so irregular and all I can hear is how I breath. So very excited to try this technique!

Thank you for the comment, Irina. I hope you enjoy the app and wish you the best of success with your speech in February.

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John gave the opening keynote on the second day of our unit’s recent offsite in Geneva, addressing an audience of 100+ attendees with a wealth of tips and techniques to deliver powerful, memorable presentations. I applied some of these techniques the very next week in an internal presentation, and I’ve been asked to give that presentation again to senior management, which has NEVER happened before. John is one of the greatest speakers I know and I can recommend his services without reservation.

David Lindelöf

Senior Data Scientist, Expedia Group

After a morning of team building activities using improvisation as the conduit, John came on stage to close the staff event which was organised in Chamonix, France. His energy and presence were immediately felt by all the members of staff. The work put into the preparation of his speech was evident and by sharing some his own stories, he was able to conduct a closing inspirational speech which was relevant, powerful and impactful for all at IRU. The whole team left feeling engaged and motivated to tackle the 2019 objectives ahead. Thank you, John.

Umberto de Pretto

Secretary General, World Road Transport Organization

I was expecting a few speaking tips and tricks and a few fun exercises, but you went above and beyond – and sideways. You taught me to stand tall. You taught me to anchor myself. You taught me to breathe. You taught me to open up. You taught me to look people in the eye. You taught me to tell the truth. You taught me to walk a mile in someone else’s shoes. I got more than I bargained for in the best possible way.

Thuy Khoc-Bilon

World Cancer Day Campaign Manager, Union for International Cancer Control

John gave a brilliant presentation on public speaking during the UN EMERGE programme in Geneva (a two days workshop on leadership development for a group of female staff members working in the UN organizations in Geneva). His talk was inspirational and practical, thanks to the many techniques and tips he shared with the audience. His teaching can dramatically change our public speaking performance and enable us as presenters to have a real and powerful impact. Thank you, John, for your great contribution!

HR Specialist, World Health Organization

John is a genuine communication innovator. His seminars on gamification of public speaking learning and his interactive Rhetoric game at our conference set the tone for change and improvement in our organisation. The quality of his input, the impact he made with his audience and his effortlessly engaging style made it easy to get on board with his core messages and won over some delegates who were extremely skeptical as to the efficacy of games for learning. I simply cannot recommend him highly enough.

Thomas Scott

National Education Director, Association of Speakers Clubs UK

John joined our Global Sales Meeting in Segovia, Spain and we all participated in his "Improv(e) your Work!" session. I say “all” because it really was all interactive, participatory, learning and enjoyable. The session surprised everybody and was a fresh-air activity that brought a lot of self-reflection and insights to improve trust and confidence in each other inside our team. It´s all about communication and a good manner of speaking!"

General Manager Europe, Hayward Industries

Thank you very much for the excellent presentation skills session. The feedback I received was very positive. Everyone enjoyed the good mix of listening to your speech, co-developing a concrete take-away and the personal learning experience. We all feel more devoted to the task ahead, more able to succeed and an elevated team spirit. Delivering this in a short time, both in session and in preparation, is outstanding!

Henning Dehler

CFO European Dairy Supply Chain & Operations, Danone

Thanks to John’s excellent workshop, I have learned many important tips and techniques to become an effective public speaker. John is a fantastic speaker and teacher, with extensive knowledge of the field. His workshop was a great experience and has proven extremely useful for me in my professional and personal life.

Eric Thuillard

Senior Sales Manager, Sunrise Communications

John’s presentation skills training was a terrific investment of my time. I increased my skills in this important area and feel more comfortable when speaking to an audience. John provided the right mix between theory and practice.

Diego Brait

Director of the Jura Region, BKW Energie AG

Be BOLD. Those two words got stuck in my head and in the heads of all those ADP leaders and associates that had the privilege to see John on stage. He was our keynote speaker at our annual convention in Barcelona, and his message still remains! John puts his heart in every word. Few speakers are so credible, humble and yet super strong with large audiences!

Guadalupe Garcia

Senior Director and Talent Partner, ADP International

Breathing Exercises For Big Presentations

Chances are, at some point in your life, maybe before you made a speech or performed in front of a crowd, someone has told you to “Take a deep breath.” There’s a good reason behind this sentiment.

Suppose you’re anxious about an upcoming presentation or meeting. In that case, simple breathing exercises can go a long way in calming your nerves and body so that you’re relaxed and ready to roll. Engaging in controlled breathing can help your mind and body function at their full potential, which will help you stay in control of your presentation or speech.

Below, Poised explains why people get nervous before presentations and outlines some practical breathing and relaxation techniques to help you out.

Why Do We Get Nervous for Big Presentations?

Glossophobia , or the fear of public speaking, is one of the most prevalent phobias. It is even more common than the fear of death, spiders, and heights.

If you often feel crippling fear or nervousness before a work meeting or giving a presentation, understand that you are not alone. There are probably people on your team or in the room who suffer from glossophobia.

Even if you don't live with a phobia, mild or moderate anxiety can negatively impact your performance. As such, you shouldn't ignore your nervousness because it probably will persist until you take action to resolve it.

In most cases, the culprit of the fear or anxiety of public speaking is a concern that other people will negatively evaluate or judge you. This explains why many speakers will freeze when they step onto the stage or lose their train of thought in the middle of a presentation. When that happens, it can increase stress even more. At a certain point, this stress deactivates the brain’s frontal lobe, a part of the brain that is critical for recalling memories.

The fear of speaking in public is thought to be influenced by psychology and biology. But that doesn't mean that you cannot overcome it.

How Does Rapid Breathing Negatively Affect Us?

Rapid breathing, also called " hyperventilation " or "over-breathing" is common for people experiencing heightened stress or anxiety. Unless you get it under control, it can leave you feeling breathless.

Humans inhale oxygen and exhale carbon dioxide. When you breathe excessively, it produces low carbon dioxide levels in your blood, leading to an array of hyperventilation symptoms. People often hyperventilate due to bleeding, infection, or another medical issue. It can also happen in emotional situations and during panic attacks.

While breathing and relaxation techniques can halt or decrease fear, over-breathing can also turn into a medical emergency that requires treatment. If your hyperventilation is frequent or severe enough, the best approach is to consult your healthcare provider for their medical advice.

It can be challenging to recognize when you are breathing too fast. But several symptoms can bring it to your attention, such as:

Dizziness, lightheadedness, or weakness
Foggy thinking
Increased heart rate or chest pain (common with chest breathing)
Bloating or belching
Feeling of breathlessness, shallow breathing
Tingling or numbness in your arms
Muscle spasms

Needless to say, rapid breathing can significantly impact your ability to speak, engage your audience, and collaborate with colleagues . Fortunately, you have plenty of options when it comes to relaxing your mind and body.

Different Breathing Techniques

Let’s discuss a few standard breathing techniques that can calm you and prepare you to communicate effectively during your presentations and meetings.

Diaphragmatic Breathing

There is a large muscle at the base of your lungs called the diaphragm. Engaging in diaphragmatic breathing can improve how you naturally use your diaphragm during breathing.

It can strengthen your diaphragm and slow your breathing rate, preventing your body from working so hard and allowing you to breathe with less effort. Diaphragmatic breathing also reduces your body’s oxygen demand and provides you with more energy for breathing.

This deep breathing practice, also called belly breathing, stimulates the parasympathetic nervous system, helping it chill out.

You can perform the diaphragmatic breathing technique by lying on a flat surface with a pillow to support your bent knees and a pillow to support your head. As you breathe, put one hand below your rib cage and the other on your chest, and take slow breaths through your nose. You should feel your stomach press against your hand.

Then, flex your stomach muscles and allow them to fall inward while you slowly breathe out through pursed lips. Keep the hand on your upper chest still throughout the process.

You can also perform the diaphragmatic breathing technique by sitting in a chair. Make sure you're sitting comfortably, bend your knees, and relax your head, neck, and shoulders. Then, follow the steps above.

Beginners often find lying down in a comfortable position to be the best approach for diaphragmatic breathing. However, your diaphragm will strengthen over time, making the exercise easier.

Pursed Lip Breathing

Pursed lip breathing is perhaps the simplest exercise for managing rapid breathing or shortness of breath. It's a quick and basic solution for slowing your breathing rate.

Here are the steps:

Inhale slowly through your nostrils for two seconds.
Keep your mouth closed.
Take a normal breath (or one that is slightly deeper).
Purse your lips like you were going to kiss someone or whistle.
Exhale slowly for four seconds.

This breathing technique can help to calm anxiety and nervousness before speaking to a crowd or group. It improves ventilation and releases air that is trapped in your lungs.

It can also:

Alleviate shortness of breath.
Promote relaxation through the body.
Reduce how hard your body must work for breathing.
Strengthen your airways to remain open for longer.
Slow your breathing rate.
Release old air in your lungs, welcome new air into your lungs, and improve your breathing patterns in the process.

Alternate Nostril Breathing

Alternate nostril breathing can either be done separately or as part of a yoga or meditation routine. Its primary purpose is to quiet and still the mind; it also has been proven to lower blood pressure. While this breathwork comes in various forms, there are two primary variations to consider: anulom vilom and nadi shodhana.

Anulom vilom is a breathing regulation where you consciously inhale through a single nostril and exhale through the other. Nadi shodhana also involves the same process, except you hold your breath on the inhale for a few counts.

Because there is no standard technique for alternate nostril breathing, it's hard to distinguish which method is more valuable to practitioners. It's worth trying both variations to discover which helps you combat glossophobia and public speaking fears the best.

Other Relaxation Techniques and Advice

In addition to breathing exercises, there are many other relaxation techniques worth considering.

Here are a few:

Progressive Muscle Relaxation

People often use progressive muscle relaxation to relieve tension and focus on the present. It combines deep breathing techniques with flexing and releasing your muscles.

As you perform your deep breathing exercise, start releasing the tension in your muscles, and flex your forehead for a few seconds as you breathe out slowly. Then, maintain the tension in your forehead and hold your breath for a few more seconds.

Release the tension, and slowly exhale through your nostrils or mouth. Then, stop for about 10 seconds to concentrate on the relaxation in your forehead, keep deep breathing, and allow the tension to release more.

Follow these steps for each subsequent muscle, from the top of your head to your toes. If you prefer, you can perform progressive muscle relaxation in reverse order (from toe to head).

Mindfulness Meditation

Mindfulness meditation is another technique that can significantly reduce stress and help you think clearer. It involves sitting comfortably and focusing on your breathing. What sets this practice apart from some others is that it involves observing your thoughts (instead of stopping them).

To get the most out of mindfulness meditation, it's essential to keep a slow breathing rate and remain non-judgemental of passing thoughts.

Preparation Promotes Stress Relief

Finally, the more thoroughly you prepare for your upcoming presentation or meeting, the less stress you will likely feel. Be sure to think through your content, outline your main points, and rehearse your speech several times. If possible, get a friend to listen to your presentation and provide advice for improving your communication tactics .

Another way to prepare for meetings and enhance your communication skills is to use a coaching software like Poised. With Poised, you can receive real-time tips for improving your speech rate, minimizing rambling and filler words , and much more. Over time, these skills will become second nature!

Stress Response and Stress Management

It's common for our bodies and minds to respond in high-stress situations. But to keep your fear or anxiety from hindering your public speaking performance, it's critical to address it and find effective coping techniques.

Consider the information and advice above as you discover the breathing and relaxation techniques that work best for you. Remember to believe in yourself before you step on that stage!

Hyperventilation: Symptoms, Causes, and Emergencies | Medical News Today

Diaphragmatic Breathing Exercises & Techniques | Cleveland Clinic

Progressive Muscle Relaxation: Benefits, How-To, Technique | Healthline

Anulom Vilom: Instructions, Benefits, Possible Risks, and More | Healthline

Glossophobia or the Fear of Public Speaking | Verywell Mind

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></center></p><h2>PowerPresentations Blog</h2><p>Presentation tips, powerpoint ideas, and public speaking strategies, breath and presentations: breathing techniques for better presentations.</p><p><center><img style=

5 mins read

Discover how better breathing techniques can help you write, design, and deliver amazing presentations.

Filling your lungs = feeding your brain

Research proves that breathing techniques can reduce stage fright.

A message from a client…

My personal revelation about breathing and presenting

Exercise, eat well, breathe better, and present like a pro.

Small adjustments in your breathing can play a big role in improving your speaking

Activate the diaphragm for calmer breathing and focused presentations

Basic breathing techniques help you to gain awareness and oxygenate your body

There are numerous breathing techniques that can help feed your body and mind with oxygen. For starters, try this basic breathing exercise:

Sit forward in a chair and let your stomach muscles relax.
Fill up your abdomen first.
Then your lower ribs (you should feel them expand).
And then all the way up to your chin.
Hold this breath for a count of ten.
Now exhale slowly. As you exhale, keep your ribs expanded and tighten your abdomen as you would if you were doing a “crunch”. That is, the lower abdominal muscles (keep your chest up as you exhale.)
Repeat. Once you have mastered the exercise sitting down, practice incorporating it into your speaking and singing. Try it slowly at first until you can coordinate all the actions smoothly.

If you do the exercise correctly…

If you do the breathing exercise correctly, your stomach will go in while your chest stays out and expands. Practicing this technique will provide many benefits, including:

Awareness of your breathing will enable you to breathe more effectively.
Proper posture for breathing creates a confident, strong appearance. Deeper breathing makes you feel more confident and strong as well.
Deep breathing decreases tension and helps to focus intellectual activity.
Focused breathing can help you to deliver better presentations.

Practical breathing advice for daily life and better presentations

Here are a few tips for practicing better breathing throughout the day:

Practice breathing while driving. Your hands are raised as you drive which makes it easier to keep your chest high. And practicing breathing can also ease road rage significantly!
Practice breathing while sitting at your desk when you would normally be slumped over in your chair. Sit on the edge of your chair and take ten practice breaths three times a day.
Practice breathing when you are about to go to sleep. Or lying down on the floor at the end of a workout session.
When you are lying down, it is easier to isolate the abdominal muscles and strengthen them for proper breathing. (You can even put a book on your abdomen. This can exaggerate the way you use those muscles for even better awareness of how to do this correctly. Watch the book go up and down as you breathe “with your stomach.”)

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Breathing: The Seductive Key to Unlocking Your Vocal Variety

However, if you ask singers to name the most important part of vocal technique, 9 out of 10 will say “breathing.”

So, is there some special way to breathe that makes your voice better? Yes!

In this article, we explore breathing as it relates to vocal variety as a speaker . I’ll provide you an easy to follow technique, as well as tips to improve your voice through better use of air.

The results of applying these tips will be more Power, better Pacing, more interesting Pitch and more effective Pauses in your speaking.

Speech Pauses
Filler Words (um, ah)
Speaking Rate
Vocal Volume
Vocal Projection
Vocal Strength Exercises

Lose Your Breath, Lose Your Voice

Breathing 101, practical advice for daily life.

In Edgar Allen Poe’s short story, “ Loss of Breath ”, the narrator loses his breath as he is about to berate his wife. Except for some frog-like utterances, his voice also stops with his breath. Shocked by this, he agonizes, philosophizes, and tries to hide his condition, all to no avail. Eventually, he finds his voice when he finds his breath. (Did I mention that someone stole it? This is Poe, after all!) Although the story is a bit macabre, it underlines the fact that if you lose your breath, you lose your voice … and it’s never a good idea to berate your wife.

Overview of Breathing

So how does one breathe for better speaking and singing? Well, watch a baby breathe. You’ll see that she seems to breath from her stomach, but she is really using her abdominal muscles. It’s breathing 101 — so easy a baby can do it. Here’s how it’s done:

Read the following instructions out loud carefully, and then try them. (An audio file of these instructions can be heard by clicking here .)

Sit forward in a chair and let your stomach muscles relax.
Breathe in through your nose and imagine that you are a vessel filling up with air as you would pour water into a vase. Fill up your abdomen first, then your lower ribs (you should feel them expand) and then all the way up to your chin.
Hold this breath for a count of ten.
Now exhale slowly. As you exhale, keep your ribs expanded and tighten your abdomen as you would if you were doing a “crunch”—that is, the lower abdominal muscles should come in first as though you were rolling up a tube of toothpaste. (Since you are not a tube of toothpaste, keep your chest up as you exhale.)
Repeat. Once you have mastered the exercise sitting down, practice incorporating it into your speaking and singing. You may need to do it slowly at first until you can coordinate all the actions smoothly.

“ The key thing to remember is that breathing should be low and expansive. ”

The key thing to remember is that breathing should be low and expansive. If you do the exercise correctly, your stomach will go in while your chest stays out and expands. Practicing this technique will provide many benefits, including:

Awareness of your breathing will enable you to breathe more effectively.
Proper posture for breathing creates a confident, strong appearance. Deeper breathing makes you feel more confident and strong as well. Andrew Weil, MD writes , “You cannot always center yourself emotionally by an act of will, but you can use your voluntary nerves to make your breathing slow, deep, quiet, and regular, and the rest will follow.”
Deep breathing decreases tension and helps to focus intellectual activity. Charles Kirk describes how proper breathing technique helps him to remain calm on the trading floor.

Breathing and Vocal Variety

An earlier Six Minutes article advised you to “use your voice to complement your message.” This is what I refer to as vocal image : how you are perceived by the sound of your voice.

Ideally, you want your content to align with your delivery method and both to align with the sound of your voice. Vocal variety is all about the sound of the voice and, in this case, that vocal image is created through several aspects of your sound, including pace, pitch, pause, and power.

Pace is the speed of your delivery. In general, for vocal variety you are encouraged to vary your pace by speeding up and slowing down appropriately for the message you are delivering. However, some people have trouble with pacing due to poor breathing. If you speak too quickly, or if your speaking is labored or too slow, consider the following:

“ Vary your pace by speeding up and slowing down appropriately for the message you are delivering. ”

Speaking too fast is often the result of not stopping to breathe often enough. Solution : To slow down your speaking with the breath, consciously take a breath before you begin. Remember to stop and breathe between ideas. The next time you practice a presentation, take time to inhale and exhale deeply five times before you start to speak. Then take one more deep breath and exhale vigorously into your first words.
Speaking too slowly can also be caused by not taking in and using enough air. Solution : Not using enough air can cause a person to sound dull and lifeless. This may also be caused by poor posture. Practice the breathing technique above, paying special attention to posture. Be sure you move that air with the abdominal muscles as you speak. Overdo the latter when you practice so you really feel the breath in the sound. By breathing deeper and then using all the air in your sound, you create a more energetic sound and you feel more energized, too.
A voice that is too high-pitched and thin can be the result of shallow breathing (without abdominal expansion and support). Solution : The solution to shallow breathing is to relax the abdomen and drop the air in lower. This also relaxes the larynx so it doesn’t ride so high. A high larynx can create a higher, thinner sound.
If your voice sounds squeezed or strained , or too low, you may not be using all the air you take in. Lisa Braithwaite comments rightly that speaking too low can do vocal damage. Another lesson from Poe’s prose is that you can produce a sound without breath. He writes:

I discovered that had I, at that interesting crisis, dropped my voice to a singularly deep guttural, I might still have continued … this pitch of voice (the guttural) depending, I find, not upon the current of the breath, but upon a certain spasmodic action of the muscles of the throat.

If you don’t want to be limited to a guttural growl, air should flow freely in your voice. You can improve a strained sound by practicing a breathy sound and then gradually adding more and more vocal sound to it. I call this “energizing the voice.” It also has the effect of making pitch variety much easier to achieve because the voice becomes free to move and create more pitches. If you do this correctly, you will definitely feel the freedom in your voice!

“ Awareness of breathing makes for natural pauses. ”

When speaking, pauses are the golden silences that allow your listeners to take in what you are saying. They are the “beats” an actor uses between phrases; they are that special something that leads to “comedic timing.” Importantly, pauses also give us time to breathe.

Here’s how to apply breathing to your pauses:

Breathe before speaking your first words. Taking that first breath allows you to align everything physically, mentally, and emotionally. It also allows your larynx to be stimulated but relaxed. And finally, it gets the oxygen flowing so that you can think more clearly and look your best.
Be aware of your breathing. It is amazing to see how many people simply forget to breathe when they are in front of an audience. As you may have experienced, nerves can play a big part in forgetting to breathe and feeling out of breath. So the short term solution to this, as blogger Denise Graveline mentions , is to pause and breathe! The long-term solution, however, is to practice being aware of your breathing all day long. Awareness of breathing makes for natural pauses. The more you practice, the more likely it is you’ll remember to breathe when you’re speaking in public.

A common misconception about Power is that it is the same thing as volume. The truth is that vocal power is so much more than how loud you are. Vocal power is all about the impact your sound has on others. Your personal vocal power may be found in the tone of your sound or in how you phrase a thought. Many people are surprised to learn that power can be heightened or lessened by how they breathe and how they use their breath.

Sound moves on air, so you need to have air to get a powerful sound . You can speak loudly, but if you aren’t incorporating that air into your sound, you will be shouting. Your impact on others may be quite different than you intended! In addition, keeping the air moving with the sound allows for wonderful control of your voice so that you can use all of your vocal variety techniques more effectively.
A powerful speaker is one who is relaxed and comfortable . A powerful voice is relaxed and comfortable. Breathing deeply relaxes the larynx so the voice can settle into a comfortable, natural sound rather than one that is contrived or forced.

Try to practice good breathing technique several times a day and soon you will naturally incorporate it into your everyday speaking. Here are a few tips for practicing breathing:

Practice breathing while driving. Your hands are raised as you drive which makes it easier to keep your chest high. And practicing breathing can also ease road rage significantly!
Practice breathing while sitting at your desk when you would normally be slumped over in your chair. Sit on the edge of your chair and take 10 practice breaths three times a day.
Practice breathing when you are about to go to sleep or lying down on the floor at the end of a workout session. When you are lying down, it is easier to isolate the abdominal muscles and strengthen them for proper breathing. (You can even put a book on your abdomen to exaggerate the way you use those muscles for even better awareness of how to do this correctly. Watch the book go up and down as you breathe “with your stomach.”)

The final and real test, of course, will come in how well you incorporate good breathing into your presentations. On the day of your big presentation, remember to consciously practice using the air you take in. Take time to inhale and exhale deeply five times before you start to speak, then take one more deep breath and breathe into your first words. Don’t forget to slow down and breathe from time to time during the course of a talk in front of an audience.

As they say, practice makes perfect . So practice and it won’t be long before you are able to make your learned breathing as natural as the breathing you are using now, and the benefits will be enormous.

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18 comments.

Great content, and really practical information. Thank you.

Thanks for the thorough coverage of this subject (and for the link to my blog post on pitch). I’m going to pass this along to my clients!

Excellent! This is definately a speech to give in the near future before a couple of the TM clubs I am in. Thank you for sharing!! Patricia

Thank you so much.

This is very helpful information.

Im teaching yoga and breathing is a natural part of my teachings – your blog has taught me even deeper things about this topic. I can use this everyday.

Btw thank you for making this information free for all.

Dear mam/sir . regarding to you that can i get this (Breathing: The Seductive Key to Unlocking Your Vocal Variety) information in Hindi (indian languase).thanks

Hi I really like and appreciate the articles that you have written which are very practical and say the complete truth Now If you could tell me more on how can train a low pitched squeezed strained voice into an energized one Please… I would be very thankful to you

Dear Andrew,

Thank you. I am at the beginners level to become a Public Speaker. Andrew, Six Minutes helping me a lot to achieve my goal. God Bless. Best regards, Sara Rajagopal

When you say exhale slowly (Breathing 101 point no. 4) is it exhaling with your nose or with the mouth? Pls advise

Great advice. Thanks for sharing.

Dear Kate, I am really impressed by your techniques to improve speaking skills of people who are not naturally gifted with strong speaking skills. I have gone through your instructions but I would like to view a video of how breathing is done per your instructions so that I can confirm to my self that I am doing the right thing. Are you able to assist with this?

I am really grateful for your free instructions.

Many thanks

Can this done at any time like late night?

Thank you so much! This is definetly what i looking for now at last i found this tips.I have a problems in breathing in most several times i never know how to deal with it.Now many thanks for the tips… ^_^

Hello, I have this one question which I’ve been asking myself since a long time.

I stutter. Although it’s not as bad as it is with some people, but it is there.

Now, I didn’t stutter in my early childhood days. It began after I started getting asthma attacks. I googled and found this article about breathing and talking because I noticed my stutter is very less if I breathe properly. So is there any connection between the two? Asthma and stutter?

This helped more than any speech therapist ive been too thank you!

Hello Great content and the best part of this is that confident speaking is hidden within you and nowhere else You have to start breathing in right way and thats it. You can conquer the world if you speak well in front of audience Thanks again the author for writing such a wonderful blog on breathing God bless you Regards Ram

I coach executives to be great speakers and found your articles to be very informative!

This is one of the best articles I have read so far to improve voice. I have recently started focusing on the quality of my voice as now it has started hurting my confidence. I can relate to most of what you have mentioned above and I will do my best to incorporate this in my life. Please share more similar content if you have any speaking if you videos focusing on breathing technique.

I found it odd that you advocate holding the ribs out while phonating. Why not let the ribs swing naturally?

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Breathing. No, really. Breeeeeeeeeeathing. https://t.co/BgY4PnXLnC — @LTC_Hunter Jan 30th, 2016

How to Breathe When Public Speaking https://t.co/RiCSnjuS0G by @6minutes — @Roj_Amaze Jul 28th, 2016

@BretBaier @maxwelltani People listen first time Trump can not understand his breathing..here you go. https://t.co/k71VGDgMQq #MAGA — @morashm Oct 9th, 2016

How to Breathe: unlocking your vocal variety https://t.co/DBTgeLQtBy by @6minutes — @Nisreen_89 Oct 30th, 2016

Breathing: The Seductive Key to Unlocking Your Vocal Variety https://t.co/8ttbu1vScc by @6minutes #VOV #vesselofvoicesllc — @VesselofVoices2 Oct 30th, 2016

Breathing: The Seductive Key to Unlocking Your Vocal Variety #voice #speech #SLT https://t.co/Pba7CTbMrH — @NELFTAdultSLT Apr 25th, 2017

Breathing: The Seductive Key to Unlocking Your Vocal Variety https://t.co/BjIaeyw0xn by @6minutes — SparklingSpeech (@SparklingSpeech) Jul 16th, 2017

How to Breathe When Public Speaking https://t.co/mRCpG07BVl — @SandAndShores Oct 9th, 2018

Is there some special way to breathe that makes your voice better? Yes! In this article, we explore breathing as i… https://t.co/FTVMseM1jl — @freeyouupva Nov 10th, 2018

6 Blog Links

Kate'sVoice » How to Create a Sexy Voice — Feb 2nd, 2010

Kate's Voice » Pause: Create a Powerful Presence Through Silence — Jun 15th, 2010

Tyneside Speakers Club » Pump Up Your Speaking Voice with a Strength Training Workout — Dec 14th, 2010

Kate's Voice » What is your vocal variety saying about you? — Dec 9th, 2011

Interviewing and Your Vocal Impact | Kate's Voice — Mar 21st, 2012

NEW! Vocal Impact Weekly Tip: Breathe! | Kate's Voice — Sep 13th, 2012

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Every Breath You Take: Presentation Breathing Techniques

breathing exercises

Breathing Techniques

presentation tips

public speakers

public speaking

Rick Enrico

SlideGenius

Dec 23, 2015

Whenever you get nervous before a presentation, you’re told to breathe. It sounds like common sense, but has it ever crossed your mind to consider how you breathe? Different ways of breathing can affect your presentation differently.

There’s such a thing called speech breathing, which humans have developed somewhere along our evolution . Speech breathing is a presentation technique that comes from a long line of evolutionary advancement to modern language. Here’s how you can use it to your advantage:

Pre-Speech: Breathe In

Compared to normal breathing, speech breathing is very different. Shallow breaths prove to be ineffective during presentations. Dr. Gary Genard, public speaking trainer and founder of the Genard Method, elaborates on the benefits of diaphragmatic breathing on his site. As its name suggests, your diaphragm is the key component of diaphragmatic breathing.

This happens when the lungs expand and flatten the diaphragm. It’s also the proper way of ‘taking a deep breath’. According to Genard, taking a deep breath before your presentation slows down your heart rate and provides oxygen to your brain, easing nervousness and assisting your thought process.

In-Speech: Breathe Out

How you breathe affects how you communicate with your audience. Using diaphragmatic breathing for your posture involves pushing out your abdominal muscles, keeping you upright. Conversely, starting out with good posture before speaking lessens the strain on the organs vital for your speech.

Keep your feet shoulder-width apart and avoid hunching up before trying out some presentation breathing techniques. Speech coach Jezra Kaye writes in Speak Up for Success the importance of breathing out. Kaye encourages speakers to breathe out and relax the upper part of their torso (chest, mouth, throat, and jaw).

A relaxed demeanor makes you appear more confident and allows you to speak better. Breathing out as you talk also releases the right amount of oxygen needed for a powerful speech, preventing an overly high or low-pitched tone.

Mid-Speech: Relax Your Larynx

Anxious speakers often talk too fast, forgetting to take breathing breaks. In such cases, the presentation ends up sounding like a long run-on sentence. Presenters who speak without breathing wear out their larynx, resulting in a strained tone.

This curtails their rapport and hinders them from relating their message properly. A speaker in a hurry misses key points and fails to engage the audience. Learn how to pace your speech by breathing in between. Pausing also helps emphasize important ideas by giving your listeners time to digest and think them over.

The next time you’re told to breathe for your presentation, don’t dismiss the thought. When done right, it can be beneficial for your public speaking skills. Deep breathing before your presentation helps build confidence.

Stand straight, relax, and establish a connection with your audience. Pausing strategically between your presentation’s main ideas emphasizes their importance and rests your voice. This lets you prepare for the next bout of speaking and expounding that comes after the pause.

Need help with your presentation? Contact our SlideGenius experts today and get a free quote !

Featured Image: “ nice breath ” by Joana Coccarelli on Flickr.com

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7 Best Breathwork Techniques & Exercises to Use

We all know that paying attention to our breath can have a soothing and calming effect.

This simple practice of conscious breathing has inspired extensive research into the role of the breath in regulating the nervous system and our mental and physical health, alongside the expansion of breathwork practices with roots in ancient India and China.

This article explores the benefits and drawbacks of activating and relaxing breathwork and the purposes of different breathwork techniques. It then looks at breathwork training leading to certified practitioner status and the most popular breathwork books and apps.

Before you continue, we thought you might like to download our three Stress & Burnout Prevention Exercises (PDF) for free . These science-based exercises will equip you and your clients with tools to better manage stress and find a healthier balance in your life.

This Article Contains

Understanding breathwork and its benefits, activating vs. relaxing breathwork, safety and contraindications when using breathwork, 3 breathwork techniques and their purposes.

6 Tips for Your Workshops & Therapy Sessions

Facilitator Training in Breathwork: 3 Certifications

5 best breathwork books and apps, resources from positivepsychology.com, a take-home message, frequently asked questions.

The term “breathwork” includes a range of conscious interventions in our breathing process that have different purposes and effects on our health and wellbeing (Nestor, 2020).

The origins of breathwork can be traced back to the pranayama practices of the yogis of ancient India, and the qigong breathing exercises of ancient China. Both sets of breathing exercises are still used in the respective traditional medicine systems of ayurveda and Chinese medicine today (Nestor, 2020).

Breathwork practices have a range of proven health benefits, of which we’ve listed 10 below.

10 Benefits of breathwork

Breathwork dampens the acute stress response and can prevent the development of chronic stress-related health problems (Balban et al., 2023).
Deep abdominal breathing activates the body’s relaxation response and helps to reduce blood pressure and improve circulation (Ma et al., 2017).
Regular breathwork boosts your energy and enhances immunity, while shallow breathing can weaken the immune system (Hof & de Jong, 2016).
Breathwork can help manage acute and chronic pain (Kabat-Zinn, 2013).
Breathing exercises can improve sleep quality and help with insomnia (Ma et al., 2017).
Mindful breathing can improve mood and benefit those with depression by helping ground them in the present moment. This overcomes the tendency to worry about the future or ruminate on the past (Burg & Michalak, 2011).
Breathwork can help improve sports performance both physically and mentally. It can enhance cardiovascular fitness, improve focus, and reduce performance anxiety during training and competition (Carter & Carter, 2016).
Breathwork can help improve focus and lengthen attention spans in those who struggle to sustain concentration (Carter & Carter, 2016).
Complex breathwork methods like holotropic breathwork and the Wim Hof method (see below for details) have been linked to enhancing addiction recovery and supporting catharsis in those suffering from post-traumatic stress symptoms (Hof, 2020; Grof, 2013).
Complex breathwork methods also offer a powerful method of self-exploration that can result in a deepening connection to reality, rather like psychedelic plant medicines. These breathwork methods can evoke experiences of bliss and union — or what are called non-ordinary states of consciousness — with life-changing consequences for practitioners (Grof, 2013).

Activating breathwork: Wim Hof breathing exercises

Wim Hof (2020) is a Dutch endurance athlete who developed a system to enhance performance, boost immunity, and reduce stress called the Wim Hof method.

The breathing exercises are one component of his method, which also includes cold exposure and mindset training. These practices have their roots in ancient Indian yoga practices, Tibetan Tummo meditation, and martial arts (Hof & de Jong, 2016).

These breathwork exercises involve deep breathing followed by a breath hold, a fast and deep recovery breath, a further hold, and then exhalation. This entire cycle is repeated in a specified number of rounds according to the practitioner’s experience and proficiency.

Hof has participated in numerous studies investigating the effects of his breathwork techniques (Hof & de Jong, 2016). He claims it alkalinizes the blood and, when combined with the other practices in his method, improves oxygen uptake and optimizes all metabolic processes.

Practitioners report enhanced energy levels and euphoria after Wim Hof’s activating breathwork exercises (Kopplin & Rosenthal, 2022). However, some unwanted effects are also possible. Hof’s exercises should be practiced with caution or with a qualified breathwork instructor if possible. We discuss the potential drawbacks in the section below.

For now, if you’re in good health overall, you can give this technique a try using Wim Hof’s instructional video.

Relaxing breathwork: Andrew Huberman’s physiological sigh

Andrew Huberman is an associate professor of neurobiology at Stanford University and hosts the highly successful Huberman Lab health and wellbeing podcast.

His research on breathwork and how it affects the nervous system focuses on relaxation to counter stress and what he calls the “physiological sigh” (Balban et al., 2023). This consists of a double inhale followed by an extended exhale, the type of breathing we do when sobbing or crying, or sometimes during the night when sleeping.

Huberman claims that this type of breathing cycle offloads an extensive amount of carbon dioxide which de-stresses our nervous system and promotes the parasympathetic nervous system’s rest-and-digest relaxation response (Balban et al., 2023).

Studies based on the self-reports of practitioners claim it reduces stress almost instantly, and it is especially useful for managing anxiety, insomnia, and improving mood (Balban et al., 2023).

Research shows that sighing does indeed lower cortisol levels and heart rate variability (Vlemincx et al., 2017).

You can discover more about this in an interview with Dr. Huberman in the video below.

Breathwork is safe for most people but is best learned under the guidance of a qualified instructor.

While we have shared a couple of YouTube videos that are in the public domain and therefore deemed safe to practice at home, there are some contraindications (Othership, 2021) to practicing breathwork without direct supervision, including the following:

Cardiovascular disease (including high blood pressure)
A history of aneurysms anywhere in the body
Kidney disease
Asthma and other respiratory conditions
Vision problems
Any other physical or mental health condition that could impair or affect the ability to endure deep physical and emotional release (such as recent injury, surgery, osteoporosis, or a history of psychosis)

If in any doubt, please contact your health care provider before beginning a breathwork practice.

Dangers of breathwork

If you’re new to breathwork techniques, some can lead to hyperventilation (Othership, 2021). This is unpleasant and uncomfortable because you may experience:

Dizziness and light-headedness
Tingling in your limbs
Irregular heartbeat
Muscle spasms
Changes in vision because of a lack of oxygen
Ear ringing

If you hyperventilate, then slow breathing through your nose with one nostril closed will help regulate your breathing and reduce unpleasant symptoms.

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Breathwork techniques are varied, and it can be confusing to know where to start. Deciding what you want from taking up breathwork will help you choose.

The division between the activating or energizing techniques and calming relaxation techniques mentioned above can be applied to most breathwork in the short term. However, in the long term, many breathwork techniques will both revitalize and relax you by reducing stress because the better the quality of our rest-and-digest time, the more energy we will have overall (Carter & Carter, 2016).

Here, we will introduce three well-known breathwork techniques before going on to describe their purposes and effects.

1. Mindful breathing

Mindful breathing comprises focused, conscious attention to the breath while keeping the breathing cycle completely natural. The immediate short-term effect is to help bring our awareness into the present moment (Kabat-Zinn, 2013).

This is perhaps the simplest breathwork practice and is where many start. Despite its simplicity, the effects of a long-term practice can be profound and have been widely researched.

The practice of mindful breathing is usually combined with other mindfulness practices; however, studies of mindful breathing alone have found beneficial effects for those with anxiety (Decker et al., 2019), depressive rumination (Burg & Michalak, 2011), and young people with behavioral disorders (McFall & Jolivette, 2022).

If you would like to try a brief mindful breathing exercise for anxiety, try this one by Christiane Wolf, mindfulness and insight meditation teacher at Insight LA, California.

You can also find many more resources in our article What Is Mindful Breathing? Exercises, Scripts, and Videos .

2. Diaphragmatic breathing

Diaphragmatic breathing , sometimes referred to as belly breathing or deep breathing, is a breathwork technique for dealing with stress and other psychosomatic conditions (Ma et al., 2017).

Unlike mindful breathing, it involves a conscious intervention in the breath by contracting the diaphragm, expanding the belly, and deepening inhalation and exhalation. This decreases the frequency of the breathing cycle and maximizes blood gasses. It has been a common practice for martial arts practitioners and experienced meditators in Eastern religions for millennia (Gerritsen & Band, 2018).

This practice creates a calm body by triggering the parasympathetic nervous system, which then creates a calm mind. It is a useful self-regulation tool during periods of stress or anxiety.

A recent research study (Ma et al., 2017) found that diaphragmatic breathing improves focus and mood and reduces cortisol levels in the blood. This study concluded that this breathwork practice has important implications for health psychologists and health promotion.

If you’d like to try it, look at this Therapy in a Nutshell video tutorial with licensed marriage and family therapist Emma McAdam.

You can read a further discussion of this practice in our article The Power of Deep Breathing: 7 Techniques and Exercises .

3. Holotropic breathwork

Holotropic means “moving toward wholeness” (from the Greek holos , meaning “whole” and trepein , meaning “moving in the direction of something”).

Holotropic breathwork practice aims to move practitioners toward wholeness by activating the natural inner healing process to release emotional blockages and trauma. Psychiatrist Stanislav Grof (2013) developed it when he had to discontinue his psychedelic-assisted psychotherapy research because of a change in US drug laws.

Grof (1971) noticed that deep trauma release during his LSD sessions was often accompanied by breathing changes and began experimenting with breathwork to establish its drug-free effects. He found that what he came to call holotropic breathwork could also evoke non-ordinary states of consciousness and energy release without LSD.

The holotropic breathwork process combines accelerated breathing with evocative music in a specially prepared setting.

People work in pairs and alternate the roles of breather and sitter. The breather lies down on a mat with their eyes closed and works with their breath and the music to enter a non-ordinary state of consciousness. The sitter accompanies them to provide support if needed. Neither sitters nor facilitators intervene or guide the process in any way.

Instead, the breathwork technique activates the practitioner’s inner healing intelligence, including the perinatal and transpersonal dimensions, that naturally guide the process.

Grof (2000) developed a unique cartography of the psyche based on his observations and self-reported experiences of holotropic breathwork practitioners. When the practice connects the breather to perinatal memories in the womb and the birth process, a powerful healing experience can occur akin to a psychospiritual death and rebirth, as described in many world spiritual traditions.

You can read more about Grof’s transpersonal cartography of the psyche in my article What Is Transpersonal Psychology? 9 Examples and Theories .

6 Tips for Your Workshops & Therapy Sessions

Before offering breathwork interventions, consider screening your clients or workshop participants to ensure they have no prior contraindications.
Ensure that clients have the right clothing and equipment so they can participate comfortably.
Explain what will happen, the proposed benefits, and the effects of the breathwork technique being introduced. It’s especially important to explain what to expect during breathwork sessions that might release trauma.
Consider the soundscape. Will you use relaxing music or a natural sound backtrack to accompany the experience?
Consider lighting and ventilation to create a soothing atmosphere and sense of safety.
Ensure there is time to discuss and integrate the experience afterward.

World’s Largest Positive Psychology Resource

The Positive Psychology Toolkit© is a groundbreaking practitioner resource containing over 500 science-based exercises , activities, interventions, questionnaires, and assessments created by experts using the latest positive psychology research.

Updated monthly. 100% Science-based.

“The best positive psychology resource out there!” — Emiliya Zhivotovskaya , Flourishing Center CEO

If you searched online for “breathwork training,” you will be overwhelmed with sponsored ads and course listings. We have selected the most reputable sources of breathwork facilitator training to help you focus your search.

The Global Professional Breathwork Alliance (GPBA, originally called the International Breathwork Training Alliance) was set up in 2001 to establish training standards for the ethical practice of breathwork, both dyadic and in groups. It offers a directory of member training schools offering GPBA-approved certification worldwide.

You can also look at the following programs for an idea of what is involved.

1. Breathing Space

Breathing Space offers a GPBA-approved 400-hour breathwork facilitator training course focusing strongly on what they term the Conscious Connected Breath.

It is structured into six modules that include a practicum where trainees receive five one-on-one breathwork sessions, lead five one-on-one breathwork sessions, and facilitate five group breathwork sessions.

Find out more on their website .

2. Soma Breath

Soma Breath offers an online Transformational Breathwork Coaching Certification course in a unique approach to breathwork that is currently being studied by Cambridge University.

The founder of the approach, Niraj Naik, who is also known as the “Renegade Pharmacist,” developed the modality to heal himself from ulcerative colitis.

Read more about what’s on offer on their website .

3. Holotropic breathwork training

The holotropic breathwork approach, techniques, and their purposes were described in brief above. If this modality interests you, then you can find out more from the holotropic website .

The short list below is a tiny sample of what’s available regarding the fascinating subject of breathwork techniques. Hopefully, you will find it a useful starting point.

1. A Practical Guide to Breathwork: A Remedy for the Modern Human Condition – Jesse Coomer

Jesse Coomer is a leading breathwork facilitator. He wrote this book as a comprehensive guide to the full range of scientific researched approaches to breathwork to help optimize physical and mental health.

This is a practical, down-to-earth, science-based resource that will teach you how to use your breath to regulate your nervous system and all associated physiological and psychological processes in replicable ways, just by using focused conscious breathing.

The book is packed with exercises that use both activating and relaxing breathwork techniques as well as tips on how to build a daily practice around your existing routine.

Find the book on Amazon .

2. Breath: The New Science of a Lost Art – James Nestor

This New York Times bestseller is a prize-winning scientific and cultural history of how human beings breathe and the health consequences of a range of breathing practices.

Nestor traveled the world interviewing medically trained respiratory experts, yogis, and breathwork specialists, among others, to explore how breathing more efficiently can optimize human functioning.

3. Exhale: 40 Breathwork Exercises to Help You Find Your Calm, Supercharge Your Health, and Perform at Your Best – Richie Bostock

This book by “the breath guy,” Richie Bostock, includes over 40 science-based conscious breathwork techniques to improve your performance, focus, mood, and wellbeing.

This book describes and explains a range of breathwork techniques from exercises used by Sufi meditators to the breathing skills of US Navy SEALs. It’s a comprehensive resource designed to help you manage a range of health problems, including breathwork for stress and chronic pain and breathing exercises to boost your performance and creativity.

Richie Bostock is an experienced breathwork coach who writes with great clarity and authority on the science of breathwork and its real-world applications.

4. Breathwrk app

Breathwrk is a popular health and performance app that helps people relax, focus, and improve performance and sleep quality by following their simple breathing exercises and classes.

Find the app on Google Play .

5. Othership app

Othership is a breathwork app that combines music and guided breathwork practices to help you self-regulate physically, mentally, and emotionally. The app provides both energizing and relaxing practices, as well as body sessions that include mindful movement.

Find the app in the App Store .

17 Exercises To Reduce Stress & Burnout

Help your clients prevent burnout, handle stressors, and achieve a healthy, sustainable work-life balance with these 17 Stress & Burnout Prevention Exercises [PDF].

Created by Experts. 100% Science-based.

We have another article in addition to those already mentioned that include a range of breathing exercises and links to free worksheets.

Take a look at our article 12+ Breathing Exercises for Managing Anxiety (Incl. PDF) to learn about specific breathing exercises that can help manage anxiety.

Additional worksheets include:

Breath Awareness While Waiting This worksheet introduces a conscious breathing technique for managing anxiety and frustration when waiting for something to happen, such as giving a presentation, medical test results, or taking examinations.

Soothing Breath This worksheet introduces a breathing technique used by Somatic Experiencing ® therapists to help clients regulate their body responses by using the breath and touch to self-soothe.

If you’re looking for more science-based ways to help others manage stress without spending hours on research and session prep, this collection contains 17 validated stress management tools for practitioners. Use them to help others identify signs of burnout and create more balance in their lives.

Breathwork is a popular health trend with a strong scientific evidence base showing wide ranging health benefits.

Working consciously with the breath can help regulate the nervous system, which benefits all other metabolic processes. Breathwork techniques can both energize and relax practitioners because over time they all reduce stress, which improves sleep quality and increases vitality.

However, be sure to find a qualified facilitator to guide your breathwork journey, if possible. For most people in good health, breathwork is safe, but those with an undetected health condition may be risking considerable discomfort or worse. Those with any existing physical or mental health condition would be wise to consult their health care provider before beginning a breathwork practice.

If you have had any interesting experiences of breathwork you’d like to share, let us know in the comments.

We hope you enjoyed reading this article. Don’t forget to download our three Stress & Burnout Prevention Exercises (PDF) for free .

Breathwork can alleviate symptoms of post-traumatic stress such as anxiety, depressive rumination, poor sleep, and associated fatigue (Balban et al., 2023). Holotropic breathwork may help heal trauma by bypassing the conscious mind and freeing embodied memories for conscious processing (Grof, 2013).

Breathwork meditations focus attention on the breath to bring awareness into the present moment and relax and refresh the meditator.

Breathwork can be dangerous for a person with any existing physical or mental health conditions. First check with a health care provider and a certified breathwork facilitator before beginning any breathwork practice.

Breathwork therapy can be a useful adjunctive intervention for treating depression and anxiety. It typically involves mindful breathing for relaxation and other breathing exercises to regulate mood.

Balban, M.Y., Neri, E., Kogon, M. M., Weed, L., Nouriani, B., Jo, B., Holl, G., Zeitzer, J. M., Spiegel, D., & Huberman, A. D. (2023). Brief structured respiration practices enhance mood and reduce physiological arousal. Cell Reports Medicine , 4 (1).
Burg, J. M., & Michalak, J. (2011). The healthy quality of mindful breathing: Associations with rumination and depression. Cognitive Therapy Research , 35, 179–185.
Carter, K. S., & Carter, R. l. (2016). Breath-based meditation: A mechanism to restore the physiological and cognitive reserves for optimal human performance. World Journal of Clinical Cases , 4 (4), 99–102.
Decker, J. T., Constantine Brown, J. L., Ashley, W., & Lipscomb, A. E. (2019). Mindfulness, meditation, and breathing exercises: Reduced anxiety for clients and self-care for social work interns. Social Work with Groups , 42 (4),308–322.
Gerritsen, R., & Band, G. (2018). Breath of life: The respiratory vagal stimulation model of contemplative activity. Frontiers in Human Neuroscience , 12 .
Grof, S. (1971). Varieties of transpersonal experiences: Observations from LSD psychotherapy. Journal of Transpersonal Psychology , 4 , 1–45.
Grof, S. (2000). Psychology of the future: Lessons from modern consciousness research . SUNY.
Grof, S. (2013). Revision and re-enchantment of psychology: Legacy from half a century of consciousness research. In H. L. Friedman & G. Hartelius (Eds.). The Wiley-Blackwell handbook of transpersonal psychology (pp. 89–120). Wiley Blackwell.
Hof, W., & de Jong, K. (2016). The way of the Iceman: How the Wim Hof method creates radiant long-term health: Using the science and secrets of breath control, cold-training and commitment . Dragon Door.
Hof, W. (2020). The Wim Hof method: Activate your full human potential . Sounds True.
Kabat-Zinn, J. (2013). Full catastrophe living: How to cope with stress, pain and illness using mindfulness meditation . Piatkus.
Kopplin, C. S., & Rosenthal, L. (2022). The positive effects of combined breathing techniques and cold exposure on perceived stress: A randomised trial. Currents in Psychology , 7 , 1–13.
Ma, X., Yue, Z. Q., Gong, Z. Q., Zhang, H., Duan, N.Y., Shi, Y. T., Wei, G. X., & Li, Y. F. (2017). The effect of diaphragmatic breathing on attention, negative affect and stress in healthy adults. Frontiers in Psychology , 6 (8).
McFall, A., & Jolivette, K. (2022). Mindful breathing: A low-intensity behavior strategy for students with behavioral challenges, Preventing School Failure: Alternative Education for Children and Youth .
Nestor, J. (2020). Breath: The new science of a lost art . Riverhead Books.
Othership. (2021). Is breathwork safe? 10 common side effects you may experience . Retrieved September 16, 2023, from https://www.othership.us/resources/breathwork-side-effects
Vlemincx, E., Meulders, M., & Abelson, J. L. (2017). Sigh rate during emotional transitions: More evidence for a sigh of relief. Biological Psychology , 125 , 163–172.

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14 Fast Ways For How to Calm Down Before a Presentation

Are pre-presentation jitters making you feel frazzled? Does the thought of giving a speech in front of an audience make you anxious? If you’re like the majority of the population, the answer is probably yes.

In fact, public speaking is one of the #1 fears of most people… But dont worry, there’s hope to overcome this (or at least, calm your nerves)!

Luckily, there are numerous strategies you can use when learning how to calm calm down before a presentation, soothe your nerves and cultivate a sense of calm before taking the stage.

From practical preparation tips to mindset shifts and physical strategies, the path to a stress-free presentation starts with simple yet effective calming techniques.

By exploring these methods, you can navigate the world of public speaking with ease and confidence, ensuring that your next presentation is a success.

Here are 14 ways for how to calm down before a presentation:

Prepare Ahead of Time
Practice, Practice, Practice
Use Visualization to Imagine Success
Repeat Positive Affirmations
Strike a Power Pose
Practice Breathing Exercises
Prioritize Self-Care
Do a Venue Walk-Through
Get Physical
Stay Hydrated
Talk to a Loved One
Listen to Calming Music
Get Grounded
Focus on Your Message

#1 – Prepare Ahead of Time

Knowing how to prepare for a speech , and rehearsing multiple times before the real event, can help you feel confident and calm on stage.

Additionally, preparing for any technical difficulties is also important in case issues arise. Having technical backups in place, such as extra batteries or a backup USB drive, provides a sense of security and preparedness in case of any unforeseen issues.

#2 – Practice, Practice, Practice

Familiarize yourself with your speech content by practicing it repeatedly. The more comfortable you are with the material, the more confident you’ll feel when delivering it.

Giving a high-stakes presentation, delivering a speech in front of an audience, or engaging in any other kind of public speaking opportunity, can be scary. You may feel a loss of control or uncertainty – imaging worse-case scenarios, or have a fear of being judged.

To combat this, it’s essential that you regain your sense of control by doing what you can to rehearse as much as possible. Then, when the real presentation happens, it’ll feel like just another rehearsal!

#3 – Use Visualization to Imagine Success

Take a few moments to visualize yourself giving a successful speech. Imagine yourself speaking confidently, engaging the audience, and receiving positive feedback.

Visualization exercises can help build your confidence and reduce anxiety, so that you can calm down before the presentation.

Visualization engages multiple cognitive processes simultaneously, enhancing comprehension and retention. By creating mental images of your success, you can activate your brain’s sensory areas and mimic positive feelings before your presentation.

Boost your confidence and mental attitude before a presentation by recalling past successful presentations and emphasizing the value you offer to the audience.

#4 – Repeat Positive Affirmations

Repeat positive affirmations to yourself to boost your confidence and calm your nerves. Remind yourself of your strengths, past successes, and capabilities as a speaker.

Affirmations can help shift your mindset from one of anxiety to one of confidence and self-assurance.

Some positive affirmations you can try out are:

I am well-prepared and knowledgeable about my topic.
I am confident in my abilities to deliver this presentation effectively.
My audience is interested in what I have to say, and I will engage them with my words.
I am calm, composed, and in control of my nerves.
I believe in myself and my message, and I convey it with passion and authenticity.
I am grateful for the opportunity to share my ideas and inspire others.
I trust in my ability to handle any questions or challenges that may arise during the presentation.
I radiate enthusiasm and positivity, which captivates my audience.
Each word I speak is delivered with clarity, impact, and conviction.
I embrace any feedback as an opportunity for growth and improvement.

#5 – Strike a Power Pose

A quick hack for how to calm down before a presentation is to strike a power pose. This can help you to exude confidence and authority, helping you feel more in control.

Never heard of the power pose? It’s basically like channeling your inner superhero before diving into something daunting, like a big presentation or a nerve-wracking interview. Think standing tall, hands on hips, chest out – the whole superhero vibe.

Here are a few examples:

The Superman/Superwoman: Feet shoulder-width apart, hands on hips, chin up.
The Wonder Woman: Legs slightly apart, arms crossed in front of chest.
The Victory V: Feet hip-width apart, arms raised in a V shape overhead, with a big smile.
The CEO: Lean back in your chair, hands behind your head, legs crossed comfortably.

These poses aren’t just for show; they’re proven to boost confidence and presence. So, next time you’re feeling a bit shaky, strike a power pose and watch your confidence soar!

#6 – Practice Breathing Exercises

Breathing exercises can also aid in reducing anxiety and promoting relaxation.

When you’re feeling those pre-presentation jitters, your body tends to tense up, and your breathing can become shallow and rapid. This can exacerbate feelings of anxiety and make it harder to focus.

However, engaging in intentional diaphramatic breathing exercises can help calm your nervous system, reduce stress, and bring a sense of relaxation.

You can also try certain voice exercises for speakers to strengthen your voice, and avoid any shakiness as you deliver your speech.

Here are some breathing exercises to help you calm down before a presentation:

Deep Breathing: Deep breathing, also known as diaphragmatic or belly breathing, involves taking slow, deep breaths that fully expand your lungs and engage your diaphragm. This activates the body’s relaxation response, lowering heart rate and blood pressure.
4-7-8 Breathing: Inhale through your nose for a count of 4, hold your breath for a count of 7, then exhale slowly through your mouth for a count of 8. This technique helps regulate breathing and induces a state of calm.
Box Breathing: Inhale deeply for a count of 4, hold your breath for 4 counts, exhale for 4 counts, and then hold your breath again for 4 counts before repeating the cycle. This method encourages rhythmic breathing and can quickly reduce feelings of anxiety.
Alternate Nostril Breathing : Close one nostril with your thumb and inhale deeply through the other nostril. Then, close the other nostril with your ring finger and exhale through the first nostril. Repeat this process, alternating nostrils with each breath. This technique balances energy and promotes relaxation.

These breathing exercises can be done discreetly anytime, anywhere, and incorporating them into your routine before a presentation or nerve-wracking event can significantly reduce anxiety and improve your performance.

#7 – Prioritize Self-Care

Before your presentation, it’s important to prioritize self-care practices. This includes things like getting enough rest, eating well, and staying hydrated to support your overall well-being.

Tip: Limit your intake of caffeine before the presentation, as it can increase feelings of anxiety and nervousness.

#8 – Do a Venue Walk-Through Beforehand (If Possible)

A venue walkthrough allows you to familiarize yourself with the presentation space, reducing potential last-minute stressors.

If time allows, try to schedule a venue walk-through a few days before the event. If time or the situation doesn’t permit this, try to arrive to your speaking event early on the day of.

If you’re not able to schedule a physical walk-through, try doing an internet search for your venue, so you can watch any videos or observe any photos of what the space might look like.

As you do your walk-through, take note of the following:

Layout and Seating Arrangement: Observe the layout of the room and the seating arrangement. Determine where you’ll be positioned during your presentation and how the audience will be seated.
Lighting and Visibility: Assess the lighting in the room to ensure that you’ll be clearly visible to the audience. Check for any glare or shadows that could affect visibility, especially how it could effect your Powerpoint or Keynote slides .
Stage or Speaking Area: Familiarize yourself with the stage or speaking area, including any podium or lectern, as well as the positioning of chairs or tables.
Room Temperature: Take note of the room temperature and adjust it if necessary to ensure comfort for both yourself and the audience.
Emergency Exits: Locate the emergency exits and familiarize yourself with the evacuation procedures in case of an emergency.
Amenities: Identify the location of amenities such as restrooms, water fountains, and any designated areas for breaks or networking.

#9 – Get Physical

Before your presentation, engaging in physical activities like a brisk walk or quick workout can help release tension and boost endorphins, contributing to a sense of calmness and readiness.

Additionally, incorporating muscle relaxation techniques, such as stretching or yoga, can help alleviate physical tension before presenting.

Try moving along to this video, which includes yoga poses specifically for calming nerves .

#10 – Stay Hydrated

It’s crucial to prioritize water intake to prevent dry mouth caused by nerves, ensuring optimal vocal performance.

Drinking something hydrating can also help you calm your pre-presentation jitters – so make sure to have a water bottle handy on the day of your presentation!

Remember to avoid consuming caffeine or energy drinks right before the presentation to prevent potential jitters or heightened nervousness.

#11 – Talk to a Loved One

Seek support from your friends, family, or colleagues to boost your confidence and provide encouragement. Having a strong support system can make a significant difference in how you feel before presenting.

By getting support from people you love, you’ll feel less alone and more confident, by boosting your feelings of belonging and having a sense of community.

#12 – Listen to Calming Music

Listening to calming music can also help relax your mind and body before stepping on stage.

This is one of the best hacks for how to calm down before a presentation, especially if it’s right before you present. Try listening to calming music right before you go on stage.

Calming music can help by triggering physiological responses in your body that promote relaxation. Slow-tempo music with soft melodies and gentle rhythms can lower heart rate, reduce cortisol levels (the stress hormone), and promote deeper breathing, all of which contribute to a sense of calmness and tranquility.

Additionally, music has the power to distract your mind from anxious thoughts, allowing you to focus on the soothing sounds and creating a more peaceful mental state.

Here’s a calming music playlist you can save for later.

The most calming genres to listen to to calm down before a presentation include:

Nature sounds (such as ocean waves, rain, or bird songs)

#13 – Get Grounded

A grounding technique is a mindfulness practice that can help you stay present and centered before your presentation. It involves engaging the senses to focus attention on the physical environment, which can help alleviate feelings of anxiety or nervousness.

By anchoring yourself in the present moment, you can calm nerves before a presentation by reducing the focus on fear of the future.

During a grounding exercise, you may be guided to:

Focus on your breath , paying attention to the sensations of inhaling and exhaling.
Notice your surroundings , identifying specific objects you can see, touch, hear, or smell.
Engage in physical movements, such as tapping your fingers or gently stretching.
Use visualization techniques, such as imagining yourself in a peaceful or comforting place, to evoke feelings of calmness and tranquility.

#14 – Focus on the Big Picture

Sometimes we can get tunnel vision when our fear and anxiety take over. Before a presentation, when you find your mind and body wandering and feeling stressed about the upcoming presentation, remind yourself of the big picture. Remember why you are doing this.

It’s also helpful to shift your focus away from yourself and onto the audience. Remember that they are there to listen to your message and are likely supportive of your efforts. Focus on delivering value to your audience and meeting their needs rather than worrying about your own performance.

Learning how to calm down before a presentation will help you focus on the moment, focus on the moment, and feel accomplished.

Remember, calming your nerves before a presentation is all about preparation, mindset, and taking care of yourself physically.

By rehearsing, staying positive, and utilizing these coping strategies, you can boost your confidence and feel more at ease.

With these techniques, you’ll be ready to tackle any presentation with confidence and composure.

You got this!

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Breathing exercises for public speaking

Breathe well to lessen anxiety, build confidence and improve voice quality .

By: Susan Dugdale

Did you know regularly doing breathing exercises will help you become a better public speaker in two important ways?

Good breathing will lower your stress levels, help you let go of public speaking anxiety AND enhance your speaking voice.

You gain confidence plus a significantly more attractive and stronger voice. Yes, it's definitely a win-win.☺

What's on this page:

what happens when we're anxious - the physiological effects
the vicious circle of fear and its impact on our emotions
two simple, very effective breathing exercises with multiple variations
links to more resources to help manage public speaking anxiety

What anxiety does to us - its impact

Image: A rope stretched to breaking point. Text: Tension can stretch us to breaking point.

Anxiety makes us ' up-tight ' in more ways than one.

If you're familiar with the expression you'll know it generally applies to ' being snappy ' or ' short tempered '.

Being up-tight is not only the temporary absence of our usually relaxed easy-going selves. It is also what literally happens physically.

Under stress we tighten our muscles and HOLD the tension we're feeling.

It locks itself into our bodies. The cumulative effect of long term unreleased tension can be varying forms of debilitating and often serious illnesses.

One of the first places tension shows is in our breathing patterns.

Anxiety makes us breathe more quickly and less deeply.

The result is the body perceives itself as being under threat and the automatic primitive survival mechanism fight or flight response takes over.

Image on left: group of women with raised fists shouting. Image on right: small boy running away. Text: Fight or Flight. Why public speaking can feel threatening.

Return to Top

The physiological effects of anxiety include:

breathing off the tops of our lungs which in turn gives rise to :
less oxygen circulating in our system,
a buildup of carbon monoxide (because it's not being released through full exhaling),
and in some people, panic attacks and/or hyperventilation.

Consequences of becoming anxious on your voice

The direct consequence of anxiety on the quality of your voice is losing control of volume, pitch and tone.

Shallow breathing means you restrict the fullness of sound and range your voice might have.

It will sound small, higher, squeezed or strained because you are talking off the top of your lungs with a tight throat, jaw, mouth and face, which makes it significantly less attractive to listen to.

(Which in turn can have major knock-on effects influencing how you are perceived and treated. Are you capable of leadership? Will you get a promotion? Will you get an interview for the job you're after? Is your opinion listened to and respected? For more see voice image .)

Forcing your voice to over-ride the restrictions is not an answer.

It causes damage ranging from, in the short-term, reasonably mild inconveniences like a sore throat, to, in the long-term, serious problems requiring surgical intervention.

The vicious cycle of fear

Consistently being fearful and therefore breathing shallowly can become a vicious cycle.

The less air we take in, the worse we feel and the less effectively we speak. The less effectively we speak, the worse we feel, and the less air we take in. The less air we take in, the worse we feel...

The only way to break the cycle is to learn to recognize the early warning signs that we are putting ourselves under pressure and take heed of them.

To get the best from these exercises give yourself unhurried time and wear loose comfortable clothing.

Diaphragmatic Breathing: exercise one

Help bring yourself back to balance using gentle, controlled diaphragmatic or adnominal breathing.

Image: diagram illustrating diaphragmatic breathing

Stand with your feet a comfortable shoulder width apart.
Support the weight of your body through your hips and legs rather than locking your knees.
Consciously release and relax your shoulders.
If you're holding your stomach in, let it go.
Place your hands on your stomach.
Breathe in through your nose to the count of four. Count slowly. As you inhale feel your diaphragm rising.
Breathe out through your mouth to the count of four and now feel your diaphragm expanding.
Do three rounds of inhale and exhale to a four count while making sure you keep your shoulders, stomach and legs relaxed.
Once you have mastered the four count, increase it. Through regular practice you will soon be able to extend it for an eight or even ten count.

Variations on this breathing exercise

1. Lie on the floor or sit in a chair . (Either way, make sure your legs are uncrossed.)

2. Use the out-breath to hum quietly . Increase the intensity and volume as you go through each rounds.

3. Use the out-breath to sound each of the vowel sounds in turn . Let each go without force, flowing smoothly from your relaxed throat.

For example:

'A' is going to become ahhhhhhh... as in 'are' 'E' is Eeeeeeeeeeeee ... as in 'easy' 'I' is Iiiiiiii ...as in 'eye' 'O' is Ooooooo ...as in 'Oh' 'U' is Uuuuuuuu ...as in 'you'

Feel the shape of the sound in your mouth and enjoy its resonance.

4. Use imagery by adding color . Imagine your in-breath as a light, energy intensive color washing through all the cells in your body from your toes to the top of your head. Then imagine your out-breath as clearing away all the debris and dross.

5. Imagine the in-breath coming from deep within the earth . Send it traveling through all your limbs and organs to the top of your head carrying its life giving and grounding forces with it.

6. Use imagery by adding pictures of yourself achieving all that you want to in your speech . See yourself competent, smiling and confident. See the audience enjoying your talk.

Breathing in clarity and calm - exercise two

Bring your palms together in the center of your chest.
As you slowly inhale through your nose, keeping the palms of your hands together, raise your arms as high as you can above your head. At the same time raise yourself on to your toes.
Hold your breath briefly at the top of your inhale keeping yourself fully stretched and pushing without strain toward to the sky.
Exhale slowly through your mouth and now bring your arms slowly down and round back up to your chest, with your palms together in the starting position.
At the same time slowly lower your feet.
Repeat for ten rounds.

You can use this exercise with counting as well. Eg. In-breath 1, 2, 3, 4 as the arms go up. Out-breath 1, 2, 3, 4 as they come down. It has the same positive effects as the first exercise with the addition of gentle full body stretching.

For variation, use any of the imagery or sounding suggestions from the first exercise.

It works. I can vouch for its effectiveness.

I've used this exercise with drama classes during rehearsal and prior to performances for years. It's made an enormous difference to the overall quality of work as it centers, concentrates and calms.

I also use it for myself whenever I catch myself getting tense. It takes very little time and can be shortened to a mere two rounds if needs be.

The benefits of breathing exercises

The benefits of both these breathing exercises for public speaking are immediate: psychologically and physically.

Physiologically you are using all of your lungs rather than the top third and have more oxygen in your system. You'll feel better, more able to cope, to think clearly.

An additional benefit is you are strengthening your physical capacity to speak for a longer time, to deal with more complex patterns of language effectively and you won't need to break for breath as frequently.

Help especially for children

If you've arrived here at looking for ways to help a child manage public speaking anxiety, teach them these breathing exercises.

They will understand, particularly if you show and do them with them. I know because I've done it. They are effective, even with very young ones.

And then please take a look at my page on ' how to build confidence in a child '.

You'll find suggestions and activities to enhance and foster self-esteem suitable for children from kindergarten to approximately 8-9 years old. (They're able to be easily adapted for children outside those age ranges too.)

Although not a quick-fix, they will, with practice, over time really benefit your child.

Call in professional hypnotherapy help

Image: clickable button - Manage public speaking anxiety with hypnosis.

For a gentle, effective treatment to help yourself shift and break the cycle of fear you experience around giving a speech, try self-hypnosis.

For more information on using hypnotherapy to manage public speaking anxiety

More resources

If you would like more than these breathing exercises to help either yourself, a child or a friend, please look at my page on acute anxiety help for public speakers or this one on dealing with public speaking nerves. You'll find many more positive suggestions there.

And click this verywellhealth.com link for 10 more breathing exercises to help with anxiety .

For more on the significant impact of the quality of your voice has on what happens in your life go to: Voice image secrets. What's the quality of your voice telling others?

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"Be a voice not an echo." - Albert Einstein

Speak with Confidence Using this Simple Breathing Technique

in . spi . ra . tion

1. a breathing in, as of air into the lungs; inhaling. 2. an inspiring or being inspired mentally or emotionally. 3. an inspiring influence; any stimulus to creative thought or action ( Webster’s New World Dictionary, Second College Edition ).

Surprised to learn that the first dictionary definition of “inspiration” has to do with breathing ? Yet how appropriate. And how interesting that together, the definitions of this Latin word mean to take air in and then be stimulated into creativity!

Is nervousness an issue for you when you speak? Become a calmer and more dynamic speaker! Download my free cheat sheet , "How to Calm Your Nerves Before Speaking."

Speak with confidence using diaphragmatic breathing for public speaking.

To Overcome Stage Fright, Learn Proper Breathing

Yet we’ve mostly forgotten that first important definition of inspiration. It's actually a reminder that we need to take in sufficient oxygen to speak engagingly and creatively. To know how to be a focused and effective presenter in the public arena, in other words, you need to practice proper breathing.

Sufficient breath support will not only focus your concentration; but it will also slow your heart rate as you begin to get enough oxygen. And there's another benefit to good breathing: it provides you with a well-oxygenated brain so you know how to think on your feet while speaking in public .

Still looking for reasons to get in touch with your breathing? If you suffer from stage fright, you're apt to breathe rapidly and shallowly. Apart from the discomfort this creates in you physically and mentally, your audience may notice that you struggle with speech anxiety, lessening their confidence in you and your message.

Here are 10 fast and effective ways to overcome stage frigh t. For other methods besides breathing to help you conquer speech anxiety, here are the 10 causes that create fear of public speaking and how to overcome them .

How to Practice Diaphragmatic Breathing

To be a speaker who uses breathing to his or her advantage, get in the habit of “belly breathing.” That simply means breathing with the help of your diaphragm (the dome-shaped muscle located horizontally between your lungs and abdomen), rather than with just the upper part of your lungs.

Here’s how to breathe diaphragmatically, or practice calming belly-breathing: Stand at ease, and place your dominant hand on your belly, i.e., at the place that goes in and out most noticeably when you breathe. That’s your diaphragmatic area. Take relaxed, medium-deep breaths. Feel the bellows-like action going on down there? (If you don't feel too much movement, try lying on your back. The up-and-down belly movement in this position is more evident.)

To practice, stand in front of a mirror, making sure that your belly moves but not your shoulders or chest. When you get in the habit of belly breathing like this, you’ll be constantly giving yourself a full supply of nourishing vital oxygen. The calming and centered frame of mind you put yourself in will also help you learn how to stay fully focused when speaking . And that means you’ll come across as more professional, poised, and present.

This blog was originally published in 2012. It is updated here.

You should follow me on Twitter here .

Tags: stage fright , speech anxiety , overcoming fear of public speaking , breathing techniques , breathing exercise , speak with confidence , diaphragmatic breathing , The Genard Method , Dr. Gary Genard , fearless speaking , fearless presentations , how to relax , confidence , fearless , confident , how to overcome stage fright , how to practice diaphragmatic breathing , breath

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Best Breathing Techniques for Anxiety Relief – Essential Guide

In today’s powerful episode of the anxiety guy I want to outline some very well known and well studied breathing techniques for anxiety relief. The moment you begin using any one of these 4 techniques mentioned in the podcast you will experience a sense of calm and inner peace, please enjoy!

Episode Summary: In this episode of The Anxiety Guy podcast, we dive into the best breathing techniques for anxiety that have proven to be highly effective in calming the mind and body. Dennis shares his top four favorite techniques: box breathing, humming breath, the physiological sigh, and 4-7-8 breathing. Learn how to apply each of these methods in your daily routine to reduce anxiety symptoms and promote inner peace.

Key Points:

Box Breathing: A powerful method that involves inhaling, holding, exhaling, and holding again, each for a count of four. This technique helps regulate your breath and reduce stress.
Humming Breath: A simple yet effective practice that combines deep breathing with the soothing vibrations of humming, helping to activate the vagus nerve and induce relaxation.
Physiological Sigh: This natural reflex involves taking a deep breath followed by a smaller inhale and then a long exhale. It’s a quick way to release tension and reset your nervous system.
4-7-8 Breathing: A calming exercise where you inhale for 4 seconds, hold for 7 seconds, and exhale for 8 seconds. It’s particularly effective for reducing anxiety and improving sleep.

Benefits Discussed:

How these breathing techniques help in reducing anxiety by slowing down the heart rate and promoting a sense of calm. If you’d like to be guided by me, you may also use this 5 minute breath work session for mental health on YouTube .
The importance of incorporating these practices as a lifestyle for long-term benefits.
Personal tips from Dennis on when and how to use these techniques for maximum effect.

Comment below on which of these best breathing techniques for anxiety you will start using today.

The Anxiety Guy Podcast is one of the most popular mental health podcasts in the world with more than 6 million downloads alongside the Health Anxiety Podcast Show.

It has been selected as the top mental health and anxiety podcast on Apple 6 times, and has been listen as a top podcast for anxiety today on Psychology Today , Choosing Therapy , Better Help , Women’s Health , Marissa Peer and many more. To listen to any of the past episodes for free, check out this page .

Listen to all future anxiety guy podcast episodes on Spotify , Tune-in , Podbean , Podbay , Podcast Addict , Scribd , Luminary , Google Podcasts , Amazon Music , or on your favorite podcast platform. You can watch all previous anxiety guy episodes through video on YouTube here .

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Breathing For A Better Brain

COMMENTS

8 Breathing Exercises For Next Time You Speak In Public
Use breathing techniques to calm your mind. The more nervous you are, the more likely you are to start rambling in your presentation. Use breathing techniques like box breathing or alternate nostril breathing to calm your mind while increasing the physical capacity of your lungs. Try it before it's showtime. Practice your presentation ahead ...
Breath and Presentations: Breathing Techniques for Better Presentations
Learn how breathing techniques can reduce stage fright, improve your writing and delivery, and activate your diaphragm for calmer presentations. Find out how to fill your lungs with air, feed your brain with oxygen, and control your breath for better communication.
3 Powerful Breathing Techniques You Can Use Before Any Presentation
Learn how to use belly breathing, 4-7-8 breathing, and box breathing to calm your nerves and focus your thoughts before any presentation. These techniques can help you reduce stress, improve oxygen flow, and project your voice more effectively.
The Breathing Technique that Will Boost Your Confidence
One way you can turn on the restful response is simply by making your exhalation longer. For instance, using a 4-4-6-2 rhythm of breathing means you inhale for a silent count of 4, pause for a count of 4, exhale for 6 beats, then stop for 2 beats, before starting over again. This mechanism is an easy and gentle way to get some relaxation going.
Breathing is a powerful tool for public speaking; here's how to breathe
There are four steps in box breathing: Inhale for 6 seconds. Take the air deep down into your belly as discussed above. Inhale at a rate such that you are "full" after 6 seconds. Hold your breath for 6 seconds. Exhale for 6 seconds. Your belly should contract and you should be "empty" at the end of the 6 seconds.
Breathing Exercises For Big Presentations
Release the tension, and slowly exhale through your nostrils or mouth. Then, stop for about 10 seconds to concentrate on the relaxation in your forehead, keep deep breathing, and allow the tension to release more. Follow these steps for each subsequent muscle, from the top of your head to your toes.
BREATHING EXERCISES FOR CONFIDENT PUBLIC SPEAKING
Dominic from http://dominiccolenso.com here and in this video I want to share with you some breathing exercises for confident public speaking.Breathing is re...
How to Breathe the Right Way to Boost Your Public Speaking Power
Get my Free cheat sheet, "Leadership Skills: 10 Focusing Techniques for Public Speaking." To breathe properly and productively for the speaking stage, you must practice diaphragmatic breathing. This simply means breathing with the help of your diaphragm: the dome-shaped muscle located below your lungs and above your abdomen.
Breath and Presentations: Breathing Techniques for Better Presentations
How better breathing techniques can help you develop and deliver an amazing presentation. Exercise, breathe better, and present like a pro. ... Discover how breathing - essential to life itself - can spell the difference between adequate and amazing when preparing and delivering a presentation. Skip to content. 202.681.0725
Breathing: The Seductive Key to Unlocking Your Vocal Variety
Learn how to breathe from your abdomen to improve your speaking and singing voice. Find out how to use pace, pitch, pause, and power to create a more effective vocal image.
Master Speech Breathing for Confident Presentations
Speech breathing is a presentation technique that comes from a long line of evolutionary advancement to modern language. Here's how you can use it to your advantage: Pre-Speech: Breathe In. Compared to normal breathing, speech breathing is very different. Shallow breaths prove to be ineffective during presentations.
Ten Breathing Exercises for Public Speakers
The quieting response is one of the quickest breathing exercises there is, and you can even use it on stage in the middle of a presentation if times are tough and you need a lift. It only takes about five seconds. Here's what you need to do: Smile (inwardly if you need to) with your eyes and mouth, and release the tension in your neck and ...
7 Best Breathwork Techniques & Exercises to Use
Learn about the benefits and drawbacks of breathwork, a range of conscious interventions in our breathing process that have different purposes and effects on our health and wellbeing. Explore activating and relaxing breathwork methods, tips, books, apps, and training options.
14 Fast Ways For How to Calm Down Before a Presentation
Learn 14 fast ways to reduce anxiety and feel confident before giving a speech. From practicing and visualizing to breathing and striking a power pose, discover practical tips and strategies to overcome your fear of public speaking.
Breathing for Public Speaking: 3 Ways You May Be Doing It Wrong
Breathing and Meditation: A Path to Overcome Fear of Public Speaking. So now you have three skills at your disposal that can help you be a more aware and accomplished speaker: 1) breathing actively and deeply, 2) using the right breathing mechanism, and 3) controlling the respiration cycle.
Breathing exercises for public speaking anxiety and voice quality
Count slowly. As you inhale feel your diaphragm rising. Breathe out through your mouth to the count of four and now feel your diaphragm expanding. Do three rounds of inhale and exhale to a four count while making sure you keep your shoulders, stomach and legs relaxed. Once you have mastered the four count, increase it.
Public Speaking Breathing Exercises
Learn how to breathe deeply from the abdomen to calm your nerves and deliver with power and vigor. Follow the 1-2-3 breathing technique and other tips to overcome common speaking challenges and improve your vocal capacity.
Speak with Confidence Using this Simple Breathing Technique
Here's how to speak with confidence using this simple breathing technique. in.spi.ra.tion. 1. a breathing in, as of air into the lungs; inhaling. 2. an inspiring or being inspired mentally or emotionally. 3. an inspiring influence; any stimulus to creative thought or action (Webster's New World Dictionary, Second College Edition).
Best Breathing Techniques for Anxiety Relief
Episode Summary: In this episode of The Anxiety Guy podcast, we dive into the best breathing techniques for anxiety that have proven to be highly effective in calming the mind and body. Dennis shares his top four favorite techniques: box breathing, humming breath, the physiological sigh, and 4-7-8 breathing. Learn how to apply each of these methods in your daily routine to reduce anxiety ...

8 Breathing Exercises For Next Time You Speak In Public

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#1 Imagine you’re a balloon or a vase

#2 Use the box breathing technique

#3 Try alternate nostril breathing

#4 Use Diaphragmatic Breaths

#5 Five minutes before your presentation

#6 Use vocal warmups to connect your breath and voice

#7 How to breathe well while speaking

#8 Do a “full-out.”

Bonus #9 Learn the Art of Stage Presence

Master Your People Skills

Why are Breathing Exercises Effective?

Breathe In, Breathe Out

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Discover how better breathing techniques can help you write, design, and deliver amazing presentations.

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Exercise, eat well, breathe better, and present like a pro.

Small adjustments in your breathing can play a big role in improving your speaking

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Here are a few tips for practicing better breathing throughout the day:

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