How to de-stress 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 handle it!
One of the most successful English pop singers of all time, Robbie Williams, has told how the sight of horrified football star David Beckham helped him get over his nerves ahead of his performance at Live 8 in the summer of 2005. The 31-year-old pop star star was nervous about her first UK live performance in two years. But he lost his temper when he saw Beckham worried about introducing him on stage in London’s Hyde Park. “David looked more scared and I felt a perverse joy in that.‘ he said on BBC One’s Friday Night with Jonathan Ross. (Source: BBC news October 2005)
Everyone, even a seasoned performer, sometimes gets nervous in front of an audience. So it is not strange that you will also feel nervous. What you do with your nervousness is critical. You most likely have one or two of the following symptoms of nervousness. Do not worry; you are perfectly normal. It just shows you’re human.
Symptoms of stage fright
- Dry mouth.
- Tight throat.
- Sweaty hands.
- Cold hands.
- Shaking hands.
- nausea
- Fast pulse.
- Shaky knees.
What’s the big idea behind exercising minutes before going on stage? Focusing on them for a minute or two will not only get rid of the discomfort, but also energize you and thus put you in a better mood to go and do your best.
A method to relieve tension
There are a few simple exercises that can help relieve the tension you’re likely to feel right before your presentation. You most likely feel tension in your neck and shoulders – and this can make you look hunched over. It can also cause tightness in the larynx—causing a breathy quavering or trembling voice associated with nervousness. Stress is also tiring and therefore can have a detrimental effect on your overall performance. First you need to find a quiet place where you can bee 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 neck tension, cup your hands at the base of your skull and firmly press your head back into them, holding the pressure for about 10 seconds before relaxing and repeating. During this exercise, keep your elbows back and try to close your eyes.
Exercise to reduce tension in the lower back
A good way to relieve lower back stress is to stand with your feet shoulder-width apart and reach your arms toward the sky. Point your fingers straight up as you extend your arms above your head and continue to stretch until you feel the pressure on your back ease. Keeping your feet firmly planted on the ground, push your pelvis forward slightly and hold this position for just a few seconds before gently relaxing back to your starting position. Then you can move your arms and hips to the side a few times. This exercise helps relieve neck, back and hamstring muscles.
Breathing exercise
The technique of alternate nostril breathing aims to balance our entire autonomic nervous system by alternating breathing through the right nostril.
First, clear your nostrils by inhaling and exhaling quickly several times in a row. Then use the thumb to close your right nostril and the ring finger to close your left nostril alternately. Begin by inhaling through both nostrils. Next, exhale through one nostril while blocking the other, then switch and inhale through the other nostril. After three full breaths, exhale without switching sides and take three more breaths.
After that, you will surely be in a better mood to go and give your best. Enjoy your presentation.
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