Have you noticed how when sitting in a meeting room waiting to deliver a presentation, public speaking anxiety affects how you breathe?
When you are experiencing some public speaking anxiety, there can be a tendency to take rapid, shallow breaths.
This type of breathing increases the stress levels in those crucial moments when we what to feel calm and in control.
There is a breathing technique that I've taught to all my clients that has helped to reduce their public speaking anxiety as they wait to deliver a presentation.
Follow this ‘4 Square’ breathing technique to steady your nerves, while regulating your breathing rate, so you will begin to feel more relaxed.
Place both feet flat on the floor and relax your arms to the side.
- Slowly and quietly breathe in for 4 seconds.
- Hold your breath for 4 seconds.
- Slowly breathe out for 4 seconds.
- Hold for 4 seconds.
- Breathe in for 4 seconds.
As you repeat this cycle of slow and regulated breathing, you will feel your body relaxing and all the stress slowly slipping away.
The 4 Square breathing technique can be used in any situations where you feel anxious and while standing or sitting without anyone knowing or noticing what you are doing.
About the Author
Andy O'Sullivan is an international bestselling author of 5 books on public speaking, pitching and presenting. Andy is a speaker and educator on the subject of how to survive and thrive in the business world with effective public speaking, pitching and presentation skills.