6 Breathing Tricks That Actually Calm Speaking Nerves

If you’ve ever felt your heart race or your throat tighten before speaking in public, you’re not alone.

Nervousness before a presentation is common, but it doesn’t have to control you.

One of the most powerful and often overlooked tools to manage this anxiety is right under your nose: your breath.

So here are seven practical breathing techniques that truly help calm the nerves and centre your focus before stepping up to speak.

1. Box Breathing

Used by elite performers from athletes to military personnel, box breathing involves a four-part cycle:

• Inhale for 4 seconds
• Hold for 4 seconds
• Exhale for 4 seconds
• Hold again for 4 seconds

Repeat this cycle for 2–4 minutes.

It creates a sense of structure and rhythm that quickly reduces anxiety.

2. Diaphragmatic Breathing

Also known as belly breathing, this method activates the diaphragm and helps regulate your nervous system.

Place a hand on your belly and another on your chest.

When you breathe in, your belly – not your chest – should rise.

This type of breathing sends signals to your brain that you’re safe.

In my experience, focusing on this type of breathing just before going on stage helps shift the mind from panic to presence.

3. Extended Exhales

Lengthening your exhales slows your heart rate and helps ground your thoughts.

Try inhaling for 4 seconds and exhaling for 6–8 seconds.

This simple tweak lowers adrenaline and promotes clarity, and is taught on our Intensive Presentation Skills course.

I once had to speak after a tense Q&A panel and used this trick backstage—it worked like a charm.

4. 4-7-8 Breathing

This pattern is great for calming nerves and promoting focus:

• Inhale through the nose for 4 seconds
• Hold for 7 seconds
• Exhale slowly through the mouth for 8 seconds

Use this method before an important pitch or keynote.

It acts as a natural sedative, easing your body into a more balanced state.

5. Sighing Breath

Sometimes, the simplest tools are the most effective.

Take a long inhale and let out a full, audible sigh.

Repeat a few times. It releases tension and acts as an emotional reset.

I often start prep sessions with this technique – it’s an easy way to shift the energy in the room.

6. Breath Stacking and Release

Take a short inhale, pause, take another short inhale on top of it, and then release it all at once.

This method floods your system with oxygen and can create an energizing release just before speaking.

Use this one when you’re feeling low energy but high nerves, it provides a confidence boost without over-activating.

Final Thought

Breathing is not just a biological function, it’s a performance tool.

The more you train it, the more natural it becomes to harness calm and clarity on command.

Great speakers don’t just rehearse their slides, they rehearse their breathing.

When you find the rhythm that suits your body, you transform your presence.

And from that presence, the message can finally shine through.