How to reduce tension minutes before your presentation or speech

If you’re in an absolute panic right before your presentation, you’re not alone. Yes, there is a way to deal with panic. You can cope!

One of the most successful English pop singers of all time, Robbie Williams, has told how the sight of a terrified famous footballer, David Beckham, helped him get over his nerves ahead of his Live 8 performance in the summer of 2005. The 31-year-old actor-old pop star was nervous about his first UK live performance in two years. But he lost his temper when he saw a worried Beckham introduce him on stage in London’s Hyde Park. “David seemed more scared and I got a wicked joy.he said on BBC One’s Friday Night with Jonathan Ross. (Source: BBC news, October 2005)

Everyone, even experienced artists, sometimes gets nervous in front of the public. So it’s no wonder you feel nervous too. What you do with your nervousness is crucial. You most likely have one or two of the following symptoms of nervousness. Don’t worry; you are perfectly normal. It just shows that you are human.

Symptoms of stage fright

• Dry mouth.
• tight throat
• sweaty hands
• Cold hands.
• Tingling hands.
• Nausea.
• Fast pulse.
• Shaky knees.

What is the great idea behind physical exercises minutes before going on stage? Focusing for a minute or two on them would not only remove the discomfort, but also give you energy and therefore a better frame of mind to go and do your best.

Method to relieve tension.

There are some simple exercises that can help eliminate the tension you’re likely to feel right before your presentation. You will most likely feel tension in your neck and shoulders, and this can make you appear stooped. It can also cause a tightening in the larynx, leading to the trembling or breathless shaky voice associated with nervousness. Tension is also exhausting and consequently can have a detrimental effect on your overall performance. First of all, you need to find a quiet place, where you can be alone for a minute or two. You can also do the exercises in a back room or backstage where the audience can’t see you.

Exercise to reduce tension in the neck and shoulders

To relieve stress on your neck, cup your hands at the base of your skull and press your head firmly against them, holding for about 10 seconds before releasing and repeating. During this exercise, keep your elbows back and try to close your eyes.

Exercise to reduce stress on the lower back

A good way to relieve stress on your lower back is to stand with your feet shoulder-width apart and reach for the sky. Point your fingers up as you stretch your arms overhead and continue to stretch as you feel the pressure in your back ease. Keeping your feet firmly on the floor, gently push your pelvis forward and hold for a few seconds before gently relaxing back to your starting position. You can then move your hands and hips to the sides several times. This exercise helps relax the muscles in your neck, back, and hamstrings.

breathing exercise

The alternate nostril breathing technique aims to balance our entire autonomic nervous system by breathing alternately through the right nostril.

First clear your nostrils by quickly inhaling and exhaling several times in a row. Next, use the thumb to close the right nostril and the ring finger to close the left nostril alternately. Begin by inhaling through both nostrils. Then exhale through one nostril, while blocking the other, and then switch and inhale through the other nostril. After three full breaths, exhale without changing sides and take three more breaths.

After this you will surely be in a better frame of mind to go and do your best. Enjoy your presentation.