How to Relax Before a Speech

Preparation will help you remain calm and relaxed during your speech.

Public speaking causes anxiety and stress in many people. In fact, more Americans are afraid of public speaking than rattlesnakes, according to WedMd. If you have to give a speech for work or school, don't let anxiety make you sick. Learn to relax so that you can give a successful speech.

Instructions

1. Prepare yourself thoroughly. Know your speech and the points you are trying to make. Practice each night for a week before the speech. Watch yourself in the mirror to see your facial expressions. Don't forget to practice in front of friends and family members to become accustomed to speaking in front of others. Ask for feedback and ways to improve.

2. Write down your presentation. Make sure the pages are in order. Alternatively, you can make an outline of what you will speak about. Make sure the print is large and bold so that you can easily see it. You will be calmer and relaxed knowing that you have the essential points in front of you.

3. Use visualization techniques to help you calm down and relax. Close your eyes and picture yourself giving a confident speech. Picture the faces of your audience. Hear the applause from the audience. Do this each night before your speech, and remember to do this before you give your speech.

4. Relax your muscles to relieve tenseness. Start by contracting certain muscles, like those in your fist. Hold for 10 seconds and then release. Continue contracting and relaxing other muscles.

5. Practice deep breathing. Breathe in through your nose. Place your hand on your stomach to make sure you are breathing through the diaphragm. Exhale through your mouth. Push out the air and contract your stomach muscles. This method allows more oxygen into the body and helps you remain calmer and less tense.

References

• WebMD; Fear of Public Speaking Hardwired; Daniel DeNoon; April 2006
• Helpguide.org: Relaxation Techniques for Stress Relief
• University of South Florida College of Education: Speaker's Anxiety
• Toastmasters International: 10 Tips for Public Speaking
• "Confidence in Public Speaking"; Paul Nelson and Judy Pearson; 2005