You’ve done your research, you’ve prepared well, you’ve rehearsed thoroughly. Then you stand up to deliver your presentation, and your nerves get in the way – your heart is palpitating, your voice feels out of control, and you can’t breathe properly. We all feel a little nervous before we give a presentation, even if it’s just a slight anxiety as to whether all the technology will work. But for some of us, nervousness becomes something altogether more undermining.

Let me share with you a secret – I have really struggled with performance nerves as a singer. I’ve experienced pretty much the full range of physical symptoms, including the urge to run away. Over time, I have learned to train my feelings to get them under control.  Here are some of the top tips I share with my clients to help them overcome their nerves.

TOP TIPS TO COMBAT PERFORMANCE NERVES WHEN YOU SPEAK IN PUBLIC

1. Before you stand up: Visualise yourself as strong, capable, in control, loving your subject, passionately believing your message. See it in your mind’s eye, and ACT the positive calm demeanour you want to have, even if you don’t feel it.
2. Remind yourself that this feeling only lasts a minute, and then you will be fine.
3. Inhabit/own your space When you walk into the space where you’re going to give your presentation, take a moment to STAND STRONG with your feet rooted hip width apart on the ground. Look around at the space, and your audience arriving (if they are coming in after you), and smile. Take a moment or two to breathe!
4. Breathe slowly and deliberately – Breathe in….. Breathe out…( through your nose); count your breath on the way in,  hold it for one count, and then breathe out. Repeat this pattern, but hold for 2 counts, and then breathe out.  If your heart is pounding, also try elongating the outbreath. For example, breathe in for 2, hold for 2,  breathe out for 4; (This exercise can also be done before you enter the room, or before you stand up). If the palpitations are still going, continue the breathing exercise as you smile round at your audience in welcome. You’ve got time while they settle.
5. Think of yourself as calm, enjoying yourself, and in control; able to meet the needs of your audience.
6. Smile warmly at your audience in welcome just before you start to speak.
7. Switch your focus from yourself to your audience. Ask yourself what it is that they need. Remind yourself that you have something special to offer them. You are the expert in this context. Be generous, share it.
8. Use any remaining feelings of nervousness (like an athlete) as a helpful bit of extra adrenaline that is going to give you the ‘edge’ to present/perform well.
9. In the moments before you start to speak,  breathe into your back, noticing your ribs expand. This will relax your intercostal muscles, helping you to breathe more freely.
10. Practice a ‘silent laugh’.
11. Project your speaking voice so that the person furthest away from you can hear you. Make sure you don’t speak too fast – it’s better to speak slower than you think you should, and be heard, than to rattle fast so your audience can’t make out clearly what you’re saying.
12. Welcome questions if there’s a Q&A. If a question is challenging, acknowledge it – “That’s a good question! Let me think about that…” and then do your best with the answer. It doesn’t have to be the perfect answer, just good enough.

BONUS TIP:

When you’re not in front of an audience, it’s worth noting down and keeping a record whenever anyone tells you anything positive about how you present. Read these notes from time to time to build a true image of yourself as others see you. Our own view of our performance is often so much worse than how others see us. It’s time to switch this around too:  Time to start seeing the positive in your own performance and allowing yourself to enjoy who you are.

Julia Caddick is a Voice and Presentation Coach, Training Workshop Leader, and Singing Teacher. She has a thriving practice in Cambridge and coaches 1:1 in person and remotely.