Public speaking is one of the most common fears in the world. Whether you’re stepping onto a stage, presenting in a meeting, or speaking at an event, it’s natural to feel nervous. But nerves don’t have to hold you back—they can actually work in your favor if you know how to manage them.
The key is to channel your nervous energy into confidence rather than letting it paralyze you. The best speakers in the world still feel nervous before they speak—they’ve just learned how to turn that anxiety into an asset.
Here are 10 proven strategies to help you calm your nerves, step onto the stage with confidence, and deliver a powerful presentation.
1. Reframe Nervousness as Excitement
Your body doesn’t know the difference between nervousness and excitement—it’s the same physiological response. Instead of thinking, “I’m so nervous,” tell yourself, “I’m excited to share this message.”
This small mental shift can make a huge difference in how you approach the moment. Instead of fearing the adrenaline rush, you’ll learn to embrace it.
👉 Action Tip: Next time you feel those pre-speech jitters, say out loud: “I’m excited to do this!” and focus on the opportunity rather than the fear.
2. Prepare Until You Feel Comfortable
One of the biggest sources of anxiety is feeling unprepared. The more prepared you are, the less room there is for doubt.
- Know your content inside and out. The better you know your material, the more confident you’ll feel.
- Rehearse out loud. Reading your notes silently isn’t enough—practice speaking in full sentences.
- Record yourself. Watching a video of your practice session helps you identify areas for improvement.
👉 Action Tip: Try rehearsing your speech at least 3 times aloud before the actual event.
3. Do a Pre-Stage Shakedown
One of the best ways to shake off nervous energy—literally—is to move your body before you go on stage. Many speakers, performers, and even athletes use physical movement to loosen up and release tension.
- Jump up and down. Get your blood flowing!
- Shake out your arms and legs. Release any built-up stiffness.
- Stretch your shoulders and neck. Loosen up areas that tend to carry tension.
This “pre-stage shakedown” helps reset your nervous system so you feel more relaxed when you step up to speak.
👉 Action Tip: Before you go on stage, find a private space and do a quick 30-second shakeout—you’ll feel lighter and more in control.
4. Breathe Like a Pro
Deep breathing is a game-changer when it comes to calming nerves. It helps lower your heart rate, steady your voice, and bring oxygen to your brain.
Try this simple technique:
- Inhale deeply through your nose for 4 seconds.
- Hold the breath for 4 seconds.
- Exhale slowly through your mouth for 6 seconds.
- Repeat 3-5 times.
This slows down your nervous system and prevents you from rushing your words when you start speaking.
👉 Action Tip: If you feel nervous right before speaking, take 3 deep breaths to reset.
5. Focus on Your Message, Not Yourself
A big reason we feel nervous before speaking is that we focus too much on ourselves—how we sound, how we look, whether people will judge us. Instead, shift your focus to your audience.
Ask yourself:
- What do they need to hear?
- How can I make this valuable for them?
When you focus on serving your audience, your nervousness fades into the background.
👉 Action Tip: Before you speak, take a moment to remind yourself of your purpose—why your message matters.
6. Start with a Strong Opening
The first 30 seconds of your speech set the tone for the rest of your talk. A confident start makes you feel more in control, while a shaky start can increase your nerves.
Try opening with:
- A compelling question
- A short, powerful story
- A surprising fact
When you grab attention right away, you build instant confidence and feel more connected to the audience.
👉 Action Tip: Memorize your first sentence word for word so you start strong.
7. Make Eye Contact to Ground Yourself
If you feel overwhelmed looking at the entire audience, start by making eye contact with just one person at a time. This creates a sense of connection and makes public speaking feel more like a conversation.
- Pick a few friendly faces in different parts of the room and rotate between them.
- If eye contact makes you nervous, look just above people’s heads—it still appears natural.
👉 Action Tip: Before you start speaking, find one person who looks engaged and speak directly to them.
8. Accept That You Might Stumble—And That’s OK
Nobody gives a perfect speech. Even the best speakers occasionally pause, lose their train of thought, or say the wrong word—and it doesn’t matter.
Your audience doesn’t expect perfection; they expect authenticity.
- If you mess up, pause, take a breath, and continue.
- If you forget a point, improvise or move on.
- If you say something wrong, laugh it off and keep going.
👉 Action Tip: Instead of fearing mistakes, practice recovering from them. Try delivering your speech with intentional “mistakes” and work on bouncing back smoothly.
9. Use Physical Movement to Your Advantage
Standing stiffly on stage can increase anxiety. Instead, use natural movement to feel more comfortable and expressive.
- Take intentional steps as you transition between ideas.
- Use gestures to emphasize key points.
- Avoid pacing nervously—move with purpose.
👉 Action Tip: Watch a recording of yourself speaking and notice how you move—does it feel natural? Adjust as needed.
10. Visualize Success
Many top performers mentally rehearse success before they step onto a stage.
- Close your eyes and visualize yourself delivering a great talk.
- Imagine the audience engaged and nodding along.
- Picture yourself speaking with confidence and ease.
When you repeatedly visualize success, your brain starts believing it’s possible.
👉 Action Tip: The night before your speech, spend 5 minutes visualizing everything going well.
Final Thoughts: You Can Do This!
Public speaking nerves are normal—but they don’t have to hold you back. Every great speaker once felt the way you do now. The difference is, they kept stepping up, practicing, and improving.
Now it’s your turn. You are more capable than you think.
💡 Challenge: Try at least ONE of these techniques before your next talk and notice how it changes your confidence.
Want to Take Your Speaking Skills to the Next Level?
Check out my book SpeakerSHIP for 52 actionable tips to master public speaking.
This article was originally inspired by a LinkedIn post I wrote. You can read the original version here:
https://www.linkedin.com/pulse/10-ways-shake-nerves-before-you-speak-ryan-foland–tn0sc/
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