Breathing Exercises for Calming Nerves Before Speaking

ElevatEd
Public-Speaking
August 17, 2024

Do you feel anxious when it's your turn to speak to the crowd or in the group discussions? If yes, then probably the next question would be how to put an end to this feeling of anxiety. Let me spill the beans, one simple way is calming nerves before speaking. How do you do it?

One can calm their nerves before speaking by simply following breathing exercises for anxiety. Continue to read and find out the five breathing exercises that will help you calm your nerves with this blog by 98thPercentile.

5 Breathing Exercises for Anxiety

Alternate Nostril Breathing

In this breathing exercise you breathe through one nostril while holding the other shut, then change nostrils and repeat the process.

Sit in a peaceful space that you can find.
Close your eyes, and with your right hand close your right nostril.
Slowly inhale with your left nostril.
Now open the right nostril and close the left one.
Slowly exhale through the right nostril.
Continue this up to 5 minutes.

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Lion’s Breathing

Heavy exhalations through wide opened tongue are called lion’s breathing.

Be seated in your comfortable place.
Inhale deeply through your nose.
Now exhale through your mouth, wide opening your tongue outwards, make “haa” sound while breathing out.
Breathe normally in between, whenever needed.
Practice this exercise for 5-10 minutes.

Diaphragmatic Breathing

This breathing technique engages the diaphragm rather than the chest. It maximizes oxygen intake and promotes relaxation.

Choose a place and sit.
Place one hand on the abdomen and the other hand on the chest.
The hand on the abdomen should be moving and the hand on the chest should stay still.
Now inhale through your nose for about 4 seconds.
You can sense your abdomen expanding.
Hold your breath for 2 seconds.
Exhale slowly through the mouth for 6 seconds.
Repeat the exercise for about 5-10 minutes.

Box Breathing

It is also known as square breathing. This is used to stay focused under nervousness.

After sitting in a comfortable place, close your eyes and slowly inhale while counting till 4.
Now hold your breath and count till 4.
Try not to clamp your mouth or nose shut.
Slowly exhale while counting till 4.
Now wait for 4 seconds.
Repeat the same 3 or more times.

4-7-8 Breathing

Developed by Dr. Andrew Weil, this exercise is designed to reduce stress by regulating your breath.

Sit in a comfortable position.
Inhale slowly through your nose for 4 seconds.
Now hold your breath for 7 seconds.
Exhale slowly through your mouth for 8 seconds.
Repeat the process 2 or 3 times.

These exercises are easy, simple, can be done anywhere and do not require any material or supplements. So, whenever you feel nervous to speak out, take a few moments to do one of these exercises and overcome anxiety.

FAQs (Frequently Asked Questions)

Q1: How can breathing exercises help you to calm your nerves before a speech?

Ans: Breathing exercises will slow down your heart rate, increase oxygen supply, and distract you from negative thoughts. This way, you can calm your nerves with the help of breathing exercises.

Q2: What is the 4-7-8 breath method?

Ans: The 4-7-8 breath method is an exercise where you have to breathe for 4 seconds, hold your breath for 7 seconds, and then breathe out for 8 seconds. This method is useful to reduce anxiety and get peaceful sleep.

Q3: How long should I do a breathing exercise before a speech?

Ans: Depending upon the kind of exercise that you are practicing, around 5-10 minutes of breathing exercises will help you calm yourself before a speech.

Q4: Can I practice breathing exercises every day?

Ans: Yes, practicing breathing exercises every day will keep you relaxed and improve your mental and physical health.

Q5: What are the advantages of practicing breathing exercises regularly?

Ans: Practicing breathing exercises regularly will reduce blood pressure and heart rate. It decreases stress, anxiety, and nervousness and makes you feel relaxed.