Public Speaking: Brain-Based Strategies to Conquer Stage Fright

Did you know your brain can be your biggest ally in conquering the fear of public speaking? You just need to understand how to utilize it. I recently interviewed Sheila Miller-Nelson in my first episode of Empower Hour (yes, I just started a YouTube show – check it out and subscribe to my channel). Sheila shared many great strategies for public speaking in person and on Zoom. Here is the link to the full video.

Let's start with a little neurology background. Our fear or anxiety about public speaking originates in the amygdala, the area of the brain responsible for emotions, survival instincts, and memory. When you perceive a situation as threatening—like speaking in front of an audience—your amygdala triggers the fight-or-flight response. In order to calm down, we need to activate the parasympathetic system, the calm and relaxed response. Activating the vagus nerve, the most significant part of the parasympathetic system, via breathing exercises is the easiest way to get started.  

Brain-Based Strategies

Breathing Technique 

There are many breathing techniques available to calm your nervous system down. Start with performing a deep inhalation through your nose into your belly for 5-7 counts, hold your breath for a count of 2, and then exhale very slowly for 7-9 counts. Repeat for 6 cycles.

Visualization 

Your brain has a hard time distinguishing between vividly imagined experiences and real ones. Visualizing a successful presentation can create positive neural pathways that prepare your brain for the actual event. This technique can trick your brain into thinking you've done this successfully before, boosting your confidence.

Reframing your Thoughts

This involves reframing your thoughts and fears. Instead of thinking, "I'm terrified of messing up," rephrase it to: "I'm excited to share what I know." Implementing the mindset of “It is okay to make mistakes, I can always correct them later” will let you go into your presentation stress-free.

Practice, Practice, Practice

The more you practice, the more familiar your material becomes, and the less likely you are to forget it under pressure. Repeated exposure to stressful activity can train your amygdala to not perceive it as a threat, reducing the fight-or-flight response. The less you have to worry about what you are talking about the more energy you can spend connecting with your audience. Watch the interview with Sheila on YouTube here.

These are just a few neuroscience-based strategies to get you started. There are a lot more and as you understand what's happening in your brain when you get nervous, implementing techniques before and during your presentation will help you manage your stress much more effectively.