I get many questions about how people can calm themselves before a presentation. This is an important question. It is essential that you feel calm and in control when you deliver your presentations.

You write the “script” of how you respond to circumstances in your life. If it is not the “script” of how you want to answer, realize you have free will to change it. You just have to have the courage to change your “script.”

You can calm yourself before and during your presentations. Read further to find three methods to how to do this.

Box Breathing

There are many situations besides speaking in public that require calmness. Some of these situations are the stress of a new baby, taking the bar exam for aspiring lawyers, and getting married.

I think you will agree another stressful situation requiring calmness is on a Navy Seal mission. The difference between remaining or not remaining calm could be a life or death decision for a Navy Seal.

Navy Seals stays calm by using the Box Breathing method when on a mission. You can use the same method as a public speaker to remain calm.

From a Forbes online article entitled, “How To De-Stress In 5 Minutes Or Less, According To A Navy SEAL,” below are the steps on how to Box Breathe correctly:

• Start by sitting with your spine as straight as possible.

• Close your mouth and eyes. And exhale all of the air out of your lungs.

• Next, inhale slowly through your nose, counting 1-2-3-4.

• Now close the valve at the back of your throat and hold your breath for that same count. “When you do this, keep a slight lifting sensation as opposed to clamping down, causing pressure on your heart and lungs,” Divine suggests.

• Next, exhale slowly through your nose to that same count. Hold your breath again after the exhale.

The Navy Seals can’t be wrong. Try it.

The hallmark of any great public speaker is to have options they can pull out of their “quiver of tools” for unforeseen situations. Below is another method for calming yourself you can do every day.

Exercise

Exercise is a proven stress reliever. By exercising before your next presentation, you will see significant benefits in your presentation delivery. You will be more relaxed and will have more fun!

There are many ways you can exercise. Anyone can. Below are three ways you can exercise.

• Walking outside is one of the best ways to relieve stress. So how does walking outside ease stress? When you are walking outside, your senses (smell, taste, sight, hearing, and touch) are bombarded with all kinds of stimuli like hearing birds sing; smelling bushes and trees, and seeing other people. This stimulus lowers your stress because it distracts you from your stress.

• Bike riding is another excellent exercise the vast majority of us can do. Biking provides many of the same benefits as walking, just at a faster pace. The added benefit of biking is there is no pressure on your knees. It’s a great physical exercise

• Stretching is one of the best exercises, especially if you are older. As you grow older, your muscles become tighter, making harder and more difficult for you to move your body. To prove it, stand up straight and try to touch your toes without bending your legs. Although I could be wrong, my guess is you will not be able to touch your toes. However, if you keep stretching every day before you know it, you will be able to touch your toes.

The following method to calm yourself before your presentations is different from box breathing and exercise because using the calming method is totally in your mind. Have you ever thought of using your religion to calm yourself?

Your Religion

Let me say first; I am not endorsing any one religion. You can use whatever religion you observe to lower your stress before your next presentation.

In my opinion, all religions have one thing in common: praying to a higher power. Praying to a higher power is a realization by you that you don’t have all the answers to the questions you encounter in your life. Praying is calming, especially if you offer your worries to your higher power.

I say a prayer before my presentations. I pray I will give my audience what they need. I pray I will deliver my presentation to change the minds of audience members. Finally, I pray I will deliver my best performance ever.

You must remain calm during your presentation delivery. You and your audience will be grateful.

Use Box Breathing, exercise, and your religion to calm yourself. You will be glad you did!

Call to Action

• Practice Box Breathing before all your presentations

• Use exercise in the form of walking, biking, and stretching to calm down before your presentations

• Use your religion in the form of prayer to calm yourself before your presentations