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5 Breathing Exercises that Helps to Control Your Fear of Public Speaking

9th Jul, 2022

Speaking in front of a large audience might seem like a tough job in the initial stage, but if you have developed public speaking skills over the years, you gotta showcase your talent before the crowd.

Yes, you will feel nervous before delivering your speech while standing on the podium, but if you don’t take the first attempt because of your public speaking fear, you will never be able to make your next move. However, there is nothing to worry about; you have indeed hopped into the right blog. Take a quick look at this write-up, and you will be able to gain knowledge about the essential breathing exercises that will allow you to combat your anxiety and fear. Stay tuned till the very end, dear future speakers!

Breathing Techniques for Public Speaking Anxiety

Breathing Exercises: Alternate Nostril Breathing

In this particular breathing exercise, you need to block off one of your nostrils and use the other for breathing. It will help you to get rid of anxiety before hitting the stage and facing a large group audience. You can choose to perform this activity in a seated position. Check out the pointers mentioned below to learn more about the process:

  • First, you need to place your right hand by bending your middle and pointing fingers into your palm. Remember to keep the ring finger, thumb, and pinky finger in an extended position. This is also termed Vishnu Mudra in yoga.
  • Then, close your eyes, or you can also choose to gaze downward.
  • Consider inhaling and exhaling after that.
  • Use your thumb to block your right nostril.
  • Inhale the air by using your left nostril.
  • Then, block your left nostril with the help of your ring finger.
  • This time, exhale the breath through your right nostril.
  • Then again, you need to inhale from your right nostril and exhale it via your left.

By performing this activity for at least ten rounds, you will be able to feel relaxed, lightheaded, and less stressed about the public speaking event.

Box Breathing

Box breathing is also known as four-square breathing; you can choose to learn and practice it with utmost ease. Check out the pointers written below in this blog:

  • First, you will have to exhale to a count of four.
  • You need to hold your lungs empty for a four-count.
  • Then, consider inhaling the air to a count of four.
  • Now, you will have to hold the air in your lungs for a count of four.
  • Exhale the breath and get started with the second round.

Belly Breathing

The other terms used for Belly breathing are diaphragmatic breathing and abdominal breathing. It allows you to combat anxiety and reduce stress in the best possible manner. All you need to do is look for a quiet and comfortable place and lie or sit there. For instance, you can consider sitting cross-legged, sitting in a chair, or lying on your back. Take a quick look at some of the pointers mentioned below here:

  • First, you will have to keep one hand on your upper chest and the other on your belly, below the ribcage.
  • You need to allow your belly to stay relaxed. Do not try to force it inward or clench or squeeze your muscles.
  • Then, you need to breathe in slowly using your nose. The air must pave its way into your nose and downward, thus allowing you to feel the stomach rise with your other hand.
  • After that, you will have to exhale slowly through your pursed lips. Remember, the hand on your chest must remain in its position.

Belly breathing is one of the most crucial breathing exercises that will help you deal with the last-moment stage of fear.

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4-7-8 Breathing

4-7-8 breathing is also termed the relaxing breath; it typically acts as a tranquilizer for your nervous system. Remember, you need to sit straight with your back while performing this breathing activity. After quite a few practice sessions, you can choose to perform it while lying on your bed. You can also learn this technique by attending public speaking classes. Check out the pointers mentioned below:

  • First, you will have to keep your tongue’s tip against the ridge of tissue.
  • Then, you will have to exhale the breath from your mouth by releasing a “whoosh” sound.
  • After that, you will have to close your mouth and inhale the air quietly by using your nose. Count it four!
  • Try to hold your breath for a count of seven.
  • At the eighth count, exhale your breath via your mouth, and release that whoosh sound again.

The online speaking classes can bless you with practical exposure.

Lion’s Breath

Here, you must stick out your tongue and then roar just like a lion. It is a beneficial breathing practice to help you battle your fear. By performing this exercise, you will be able to fight stress, relax the muscles in your jaw and face and enhance cardiovascular function.

Wrapping Up

These are some of the special breathing exercises that you can’t miss out on! Dealing with fear and anxiety is normal, but these fantastic practices will make your journey smooth like a cakewalk in no time!

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