Skip to the guide
Overcoming stage fright

How to calm your nerves in the 60 seconds before a talk

The minute before you speak is short, but it is enough for a routine: one long-exhale breath pattern, one grounding cue and one friendly face.

Last reviewed

Short answer

Breathe out longer than you breathe in, press your feet into the floor, and say your first line to one friendly face.

The 60-second routine

  1. Breathe out for longer than in

    Try a cyclic sigh: breathe in, take a second short breath in to fill your lungs, then exhale slowly and fully. Repeat. In a trial, this exhale-focused pattern lifted mood and lowered breathing rate more than mindfulness meditation (Balban et al., 2023).

  2. Press your feet into the floor

    Feel both feet and let your weight settle. It gives your attention one simple thing to hold.

  3. Find one friendly face

    Pick someone near the front who looks open and give your first line to them. Then move your eye contact to individual people in other parts of the room (Stand Up, Speak Out).

  4. Know your first line cold

    Rehearse the opening until it runs on its own. The attention-getter comes first and the whole introduction is only 10 to 15 percent of the talk, so make that line count (Stand Up, Speak Out).

Why it helps

Deep breathing slows the heart rate and has a calming effect (American School Counselor Association). A fixed routine also gives you something to do with the minute, instead of replaying worst cases. The calm starts earlier, too: AmberWillo's guide to stage fright before a presentation recommends good sleep, light exercise and eating well in the days before.

General information, not a diagnosis. If fear keeps you from work, school or daily life, talk to a doctor or a therapist.

Questions readers ask

What if I only have ten seconds?

Take one slow, long exhale and press your feet into the floor. Then start with your first line.

Should I tell the audience I'm nervous?

Better not. Audiences usually can't tell how nervous you are, and there's a good chance they won't notice unless you point it out (Stand Up, Speak Out).

Rehearse the first 30 seconds

Your opening is the part worth drilling most. Say it into Confidently and see whether you sped up or trailed off.

Practise out loud for free

Free on iPhone and Android

Sources

  1. Brief structured respiration practices enhance mood and reduce physiological arousal (Balban et al., Cell Reports Medicine, 2023), PubMed Central
  2. Practicing for Successful Speech Delivery, Stand Up, Speak Out (Saylor Academy open textbook)
  3. The Attention-Getter: The First Step of an Introduction, Stand Up, Speak Out (Saylor Academy open textbook)
  4. Coping With Student Anxiety, American School Counselor Association
  5. What Is Communication Apprehension?, Stand Up, Speak Out (Saylor Academy open textbook)
  6. How Can I Effectively Manage Stage Fright Before a Presentation?, AmberWillo

Keep reading