In Pt. I of this series I went over a number of tips and tactics to deal with the fear of public speaking. One of the tactics was breathing, which sounds so simple, and is often anything but the night before, or the hour before, you are to give a speech or presentation.
Today will focus 0n a few of my favorite breathing techniques to use prior to presenting or giving a speech:
1. Three Deep Belly Breaths – Sounds like what it is. Slowly inhale through the nose for a count of 5-15 (15 is optimal). Keep one hand on your diaphragm and feel it enlarge as you inhale. Hold for 5-10 seconds, and then exhale through your mouth slowly, again for a count of 5-15 seconds (15 is optimal). Repeat three times. This is awesome for the few minutes before you are actually going to be speaking. Immediately relaxing.
2. Ujjaiy Breathing - Also known as Oceanic or Victorious Breathing – it is awesome. It is a yogic breathing technique I first learned from struggling through Vinyasa yoga classes with Nicole, and now practice for 5-10 minutes every day. Similar to deep belly breathing, however this time the mouth stays closed the entire time. The best way to learn how is to watch demonstrations – here, here and here.
3. Alternate Nostril Breathing Technique (my favorite) – All you need for this is your thumb, your pinkie finger, and your nose (sounds like the start of a bad joke!). To begin, simply cover your left nostril with your left thumb, and slowly and deeply inhale for 5 seconds to start (10 is optimal). Then immediately cover your right nostril with your left pinkie finger, while keeping your left nostril pressed closed – at all times your mouth is closed as well, so at this point you are essentially holding your breathe. Again, hold for 5 seconds (10 is optimal). Then remove your left thumb from your left nostril and slowly exhale for a 10 count. Wait two seconds and repeat the same technique, inhaling through your left nostril as your right nostril is still closed, etc. I usually do 10-15 rounds of this every day, and the feeling is amazing, and very relaxing.
While not “cures”, these techniques all do a good job of reducing public speaking anxiety and fear associated with public speaking. Again, while there are no “cures” (and don’t believe anyone who tells you there are!) there are techniques and strategies to alleviate public speaking fear. Stay tuned for Pt. III…
Matt,
When I’m scared I remember “Fear sucks because it means that you are not focusing on what you are doing. You are focusing on the consequences of FAILING at what you are doing.”
Even if unconsciously, one chooses to be scared… I can chose not to be scared when I remind myself its a choice.
These are awesome Matt! I tend to suffer from dry mouth and “golf ball throat” during any speaking engagement and can never figure out how to tackle. I’ll be trying these next time around
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Good techniques. I guess we need to overcome our fears and focus on the final goal.
One needs to learn about goal setting from the Olympic gold medalist rower- Sir Mathew Pinset.
At the IMP OWP 2010 Pinsent will share his experience from four Olympic campaigns, which resulted in four gold medals. He will highlight the importance of goal setting, communication, trust and ultimately the courage it takes to win in the toughest of conditions.
[...] Marie presents Fear of Public Speaking, Pt II – Breathing Techniques | Matt Eventoff posted at [...]
Goal setting is very important if you want something to be done in a short period of time..`.