You step up to the mic. Your heart races. Your hands feel cold. Your mind is running ahead of your voice.
These moments are familiar to many speakers. Anxiety is your body’s way of preparing for something that matters. Rather than pushing it away, learn to move through it with tools that bring you back into your body and your presence.
Here’s how to stay grounded when every part of you wants to bolt:
1. Breathe with intent
The breath is always available. Inhale slowly for four counts, hold for four, exhale for four, and pause for four. This simple technique, often called box breathing, calms your nervous system and steadies your voice.
2. Feel your feet
Grounding begins at the base. Stand with both feet planted firmly on the floor. Feel the connection to the ground. Shift your weight gently from heel to toe, reminding yourself that you are here, and that here is safe.
3. Use your eyes
Before speaking, take a moment to look at your audience. Make gentle eye contact. It is not a performance, it is a conversation. Connecting visually reminds you that you are speaking to people, not to pressure.
4. Picture success
Close your eyes and see yourself delivering your talk with calm and clarity. Imagine the tone of your voice, the energy in the room, the nods of your listeners. The mind can rehearse confidence before the body fully feels it.
5. Know your body’s cues
Some people flush. Some shake. Some feel a knot in the stomach. These are signs your adrenaline is active. Rather than fearing the reaction, recognize it. That shift in awareness can ease the spiral.
Anxiety does not have to be the enemy. With the right tools, it becomes a signpost, a signal that you care, and that you are ready. Your presence speaks before your first word ever does.
If you would like to learn how to calm your nerves before speaking, book a complimentary call with Gaby to discuss.
Gaby (with one “b”) Mammone
Keynote Speaker, Communications Expert, Storytelling Strategist
Professional Emcee, DEIB & Accessibility Consultant
Leadership & Workplace Culture Coach, Speaker Mentor, Kindness Amplifier
CEO, Kind Projects
gabymammone.ca
kindprojects.ca
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