Practice Like It’s Live

If you’re aiming to become a confident speaker, there’s a truth worth confronting early:

No amount of theory can replicate the intensity of standing in front of a live audience.

To truly grow, you need to simulate that stress.

I’ve delivered dozens of talks where the stakes were high, important clients, tight timelines, unfamiliar venues.

But the game-changer for me was learning to practice as if every rehearsal was the real thing.

When we simulate the stress of live delivery, our nerves become an asset instead of a liability. 

1. Simulated Stress Builds Real Confidence 

Stress rehearsal isn’t just a performance hack; it’s grounded in neuroscience and behavioural psychology.

Gradual, controlled exposure to high-pressure conditions enhances your ability to stay calm and focused. 

Why it works: 

• Your brain learns to handle performance pressure.
• Your body becomes familiar with adrenaline spikes.
• You condition calm responses instead of panic.

Try this: Practice a speech right after a workout when your heart rate is elevated, as it mimics the physiological signs of nervousness. 

2. Make Practice Harder Than Reality 

The harder the practice, the smoother the real thing.

One of the best ways I improved was filming myself giving a mock presentation to peers, who were encouraged to interrupt and challenge me.

When structuring your talk, remember to keep it flexible and be ready for this.

Action points: 

• Time your talk with 20% less than your real slot. 
• Add background noise or stage lighting to mimic chaos. 
• Invite feedback from people who intimidate you slightly.

Outcome: When the actual presentation arrives, it feels more familiar – even easy. 

3. Practice Recovery, Not Perfection 

The audience doesn’t need perfection.

They need authenticity and presence.

Build recovery into practice: 

• Purposefully pause mid-talk and start again. 
• Respond to imaginary tough questions. 
• Practice lines like “Let me rephrase” or “Let’s circle back.” 

Why it matters: Recovery is what separates the robotic from the relatable. 

4. Anchor Calm with Physical Cues 

Public speaking is physical. Managing your body helps manage your mind.

Try these techniques: 

• Use the 4-7-8 breathing method 
• Ground yourself by pressing toes into your shoes. 
• Pick a visual anchor (e.g. a friendly face, a focus object).

We think breathing techniques are a particularly useful technique for this,

Novel tip: Wear your presentation shoes during rehearsal. Your body will associate them with speaking and build muscle memory. 

5. Reflect with Precision 

Every practice session is a goldmine of data. Use it.

Three-question debrief: 

1. What went well? 
2.  What didn’t? 
3. What will I change next time?

Bonus tip: Record your answers as voice notes immediately after practice. The emotional memory will be fresh. 

Final Thought: Simulate to Succeed 

You don’t rise to the occasion; you fall back on your training.

Simulate the nerves. Rehearse the surprises. Train your recovery.

Great presenters aren’t fearless – they’re just better prepared.