How to overcome nerves before public speaking

Tips to feel confident before presentations

Most people think speaking confidence means feeling calm. It doesn’t.

The nerves you feel before a presentation—your fast heartbeat, sweaty palms, or racing thoughts—are simply signs that your body has registered the moment as important. It’s the same biological wiring that fires before a big race, a job interview, or the seconds before you press “send” on something that matters.

Public speaking often triggers this response. Your brain can’t tell the difference between standing in front of colleagues and standing in front of a real threat, so it switches into alert mode. That’s why you might notice shallow breathing, a tight chest or even a blank mind right when you need your thoughts most.

Understanding this stress response is the first step to calming it.

Why you get so nervous before speaking

When you stand up to speak, your nervous system goes into “prepare to perform” mode. Common symptoms include:

• Shaky hands
• Fast heartbeat
• Dry mouth
• Voice shaking
• Tight chest
• Racing thoughts

These are the basics of public speaking anxiety. They’re physical reactions that your body uses to help you focus and it just overdoes it sometimes. When you recognise these symptoms are normal, they feel less threatening. When they feel less threatening, they pass faster.

What usually triggers speaking anxiety

Everyone has different triggers. For some, it’s the moment they stand up. For others, it’s the silence before starting. For many, it’s the fear of forgetting their words.

One of mine used to be tech issues. In Melbourne, my slides froze two minutes into a presentation. The screen went black and I could feel adrenaline hit immediately: fast heart, hot face, the whole thing.

I took a breath, grounded my feet, and explained what had happened. Then I told a quick story until the tech caught up. The talk ended up being better because it felt more true.

Before your next presentation, reflect on:

• What specifically makes you anxious?
• When do your nerves peak?
• What does your inner dialogue sound like?

The more familiar you are with your triggers, the easier they are to manage.

A moment that changed how I handle speaking anxiety

Before a large event in Sydney, I stood backstage feeling all the usual signs: fast breath, warm face, busy mind. I thought, “I can’t do this.”

Then I placed a hand on my chest and said, “Help just one person.”

 Nothing dramatic happened, I didn’t suddenly become fearless but I felt the pressure drop. I didn’t need to be perfect. I just needed to show up and speak to the people in front of me.

That small shift still helps me today and it’s something I teach because it’s simple and it works.

How to calm your body before you speak

You can’t think your way out of nerves. You have to work with your body.

Before a presentation:

• Breathe a little slower than usual.
• Stand or sit upright (it gives your lungs room).
• Move your body lightly: walk the hallway, roll your shoulders.
• Drink a small amount of water.
• Remind yourself of your key points, not a full script.
  
  

These simple actions tell your system: “I’m safe”, and when your body believes it is safe, you can unlock your voice.

What to do when anxiety spikes right before speaking

A long, slow breath out is one of the quickest ways to calm public speaking anxiety. It tells your nervous system to stand down, which helps steady your voice and slow your heart rate. If you need a fast, reliable reset in the final minute before speaking, use this simple breathing pattern many people rely on to calm nerves: breathe in for four seconds and breathe out for six.

A longer exhale switches off the “fight or flight” response and brings your focus back.

When your body feels wired, grounding yourself physically also helps. If you still feel jittery, lean against a wall for a short wall sit. A 30 second wall sit uses up the extra energy that makes your hands shake or your chest tighten. It’s a quick, practical way to reduce physical symptoms of public speaking anxiety.

What to do if you freeze during a presentation

Freezing is one of the most common fears people google:
“what to do when your mind goes blank while public speaking.”

If it happens:

• Pause. Don’t rush.
• Take one slow breath.
• Look down at your notes or slide to reorient yourself.
• Name where you were: “Let me pick up where I left off.”

The audience doesn’t see this as failure. They see it as being human.

If you need more time, ask the audience a quick question and let them speak to each other for 30–60 seconds. It’s an easy, professional reset.

A simple way to build long term speaking confidence

Confidence comes from repetition and regulation. The more you speak, the more your nervous system learns the pattern and realises you’re safe.

You don’t need to get rid of your nerves. You just need to understand them and work with them so they don’t control the moment.

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