If you feel presentation anxiety before stepping up to the podium or lose your composure when something goes wrong, there’s one important thing you can do to calm yourself.
Best of all, it’s simple. It something you do thousands of times every day without even thinking about it. If you haven’t already guessed by the headline, the answer is “breathing.”
On the face of it, this seems like an obvious point. Without oxygen we die, right? But I bet you’d be surprised at how often during the day you deprive yourself of oxygen — either by holding your breath or not breathing deeply enough.
I personally learned this lesson the hard way.
How I Learned to Breathe
Years ago I was in an improvisation workshop run by a pretty prominent acting coach, Gary Austin. As I was performing a scene, he shouted from off-stage, “Rob, breathe!” So I immediately took a breath.
Moments later, and repeatedly throughout the night, he’d yell out reminders. “You’re holding your breath again!” “Don’t forget to breathe!” “Keep breathing, Rob!!” “BREATHE!!!”
It’s fair to say that experience made an impact. In the years since that night I’ve become acutely aware of my breathing patterns and much more conscious of those times when I’m not doing it properly.
The Importance of Breathing
Beyond its life-giving force, breathing is fundamental to disciplines as diverse as yoga, marksmanship and acting. And it’s no wonder.
Deep, focused breathing allows your lungs to do the job they’re made for: fully exchanging stale old carbon dioxide with fresh, clean oxygen. And that oxygen stabilizes your blood pressure, lowers your heartbeat and calms and centers you, allowing you to better focus.
Try it right now. Take three long, deep breaths. Fill your lungs to capacity and blow the air out with a big “whoosh.”
How does that feel? Any changes? For me, the result is immediate. I feel refreshed, relaxed and grounded. Wouldn’t you like to feel that way all day long? Or at least in those moments when you’re stressed out? (Which, of course, is when you need oxygen the most.)
Become a Better Breather to Reduce Presentation Anxiety
Whenever I realize I’m not breathing enough, I hear Gary’s voice in my head. You may not have your very own Gary Austin to monitor you, but here are a few things you can do to better manage your breathing:
- Get some training. Believe it or not, when it comes to breathing, you may be doing it wrong. Try taking some meditation classes if you haven’t. (There’s even an app for that — dozens, actually.) You’ll learn proper technique: inhaling through your nose, filling your belly, exhaling forcefully from your mouth.
- Set reminders. Set up periodic prompts on your phone, watch or Alexa to remind you to breathe. And, yes, there are apps for that, too. Or go old school and put up post-it notes around your workspace and home.
- Appoint a breathing buddy. Find a co-worker, friend or family member and work to keep each other accountable for your breathing.
- Take a stress break. Of course, when you find yourself stressed out and starting to lose control, take a moment to breathe. I do this frequently when one of my kids is having a meltdown or my Internet goes out.
- Pre-breathe. Before approaching the podium (or any stressful activity — a job interview, a difficult conversation) take a moment beforehand for three deep, cleansing breaths. And remember to keep breathing throughout.
Make it a Habit
Presentation anxiety is real. But when you make mindful breathing a consistent practice, you’re bound to see benefits, whether in the midst of a big speech or in everyday life. And if I become your personal Gary Austin, nagging away in your head, I apologize. But the payoff will be worth it.
[Image licensed via iStock]
[A version of this post originally appeared in PRSA’s Strategies & Tactics]