Breathe Easy: Simple Secrets to Calm Your Nerves Before Public Speaking


Have you ever felt your heart beat really fast, your hands shake, or your stomach twist into knots before you have to speak in front of others? Maybe you worry you’ll forget your words, or that people will laugh at you. If you feel this way, you are not alone! Even well-known speakers and actors get nervous before talking to a crowd. The good news is, there are some very simple things you can do to help yourself feel brave and calm. Let’s learn these easy tricks together, so the next time you need to give a talk or presentation, you can shine!


1. Take Deep Breaths

When we get nervous, our bodies react by breathing quickly and feeling tense. An easy way to stop this is to take deep breaths. Close your eyes if you want. Breathe in slowly through your nose, counting to four. Hold your breath for two seconds. Breathe out gently through your mouth while counting to four. Doing this a few times tells your body to relax, and your mind starts to feel calm too.


2. Prepare and Practise, Practise, Practise

The better you know what you want to say, the less afraid you’ll feel. Spend time getting ready. Write down your main points and practise saying them out loud. Try speaking in front of a mirror or to a family member or friend. You can even record yourself to hear how you sound. The more practise you do, the more confident and ready you will feel.


3. Use Positive Self-Talk

Often, our minds jump to negative thinking like “What if I mess up?” or “Everyone will judge me.” Instead, remind yourself of positive things: “I have something good to say.” “It’s okay to be nervous.” “I will do my best and that’s enough.” Positive self-talk helps push away fear and fills you with courage.


4. Know Your Environment

If you can, arrive at your presentation spot a little early. Take a look around. Stand where you will be talking. Notice where the seats or people will be. Sometimes just knowing what to expect can help take away some of the fear of the unknown.


5. Make Friends with the Audience

Remember, the people you are talking to want to support you. Before you start, make eye contact and give a small, friendly smile. If you see a kind face, focus on them for support. Talk to your audience like you’re chatting with a friend — it makes everything feel less scary.


6. Start with a Simple Opener

When the speaking starts, say something easy, such as “Hello everyone, thank you for being here.” or “Good morning, I’m happy to speak with you.” These simple words help break the ice and get you comfortable before you move on to your main points.


7. Look After Yourself

On the day you have to speak, try to eat something healthy. Drink water, but not too much! Dress in comfortable clothes that make you feel good. Nothing should distract you from your speech.


8. Remember: Mistakes are Normal!

If you forget your words or make a little mistake, it’s okay. Everyone makes mistakes, and most people don’t even notice. Take a breath, smile, and keep going. The important thing is to keep trying.


Final Thoughts:

Feeling nervous about public speaking is completely normal. But with these simple steps—deep breathing, practising, positive self-talk, knowing your space, and looking after yourself—you can calm your nerves and be ready to do your best. The more you try, the easier it gets. So the next time your name is called to speak, take a deep breath and remember: you can do it!

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