"relaxation techniques"Public speaking fear can affect your self esteem and interfere with your daily life. Few things can create so much anxiety and stress. Some people experience shaking and trembling, irregular heartbeat, dry mouth, butterflies in the stomach, high blood pressure, and incapacitating fear. A number of relaxation techniques can help you overcome speech anxiety and feel more confident. Even the most successful public speakers use these strategies to relax and reduce anxiety symptoms.

Deep Breathing Exercises

Deep breathing exercises can help you clear your mind, control the rhythm of your breath, and reduce muscular tension. They also lower your heart rate and induce relaxation. Before making a speech, you should spend a few moments doing breathing exercises. This simple strategy increases oxygen flow to the brain and eyes, improves concentration, and releases endorphins into your body. As a result, you will feel more relaxed and self secure.


The healing power of visualization has been known for many years. This form of self-hypnosis can change negative emotions that affect your mind and body. Imagine yourself greeting the audience. You’re on the stage with your speech on the lectern. Start speaking about your favorite topic. Your words flow smoothly. You’re feeling confident and satisfied. The people in the audience smile and want to hear more. They ask questions and you feel comfortable answering them. Visualize yourself doing these things. Positive thoughts are essential to producing positive results. Use this relaxation technique a few times a day, several days in a row.

Deep Muscle Relaxation

This is one of the most effective relaxation techniques for public speaking. It calms your nerves and stretches different muscles in your body. Find a quiet place where you can relax. Sit on a chair or couch. Close your eyes and breathe deeply. Slowly tense the muscles in your arms and feet. Keep moving your way up until you’ve reached your neck and facial muscles. Stretch and relax each muscle at a time. This technique is recommended for people with chronic pain, sleep problems, and anxiety disorders.

There are many other relaxation techniques that can help you overcome fear and become a confident public speaker. Yoga, meditation, hypnosis, and autogenic training are just a few of them. Your ability to relax will improve with regular practice. No one can help you until you want to help yourself. Be aware of your body and acknowledge your fear. Try different relaxation techniques to find one that best suits your needs.

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