How to Manage Public Speaking Anxiety and Look Confident in English Presentations

Mastering the Art of Presenting in English with Confidence

Recently I took part in an improvised speaking competition at an international level. Beforehand, I was extremely nervous but I knew I had to remain calm to be able to think quickly on the spot and deliver a great speech. 

I know that if you’re a non-native speaker, presenting in English can be even more terrifying than an improvised speaking competition. Not only do you have to think about delivering your message, engaging your audience and making a good impression, you also have to remember all the words and phrases you need in English.

Today I’ll give you some practical strategies to help you stay calm, focused, and present during your English presentations, and combat your public speaking anxiety. From understanding the role of stress to mastering specific breathing exercises, you'll discover how to project confidence on the outside, even when you're feeling anxious on the inside.

Whether you're preparing for a high-stakes business pitch, a university lecture, or a social speech, these tips will make sure you deliver your message with confidence and impact. 

These are all techniques I used to calm my nerves before my speech competition, and they worked! (They are also techniques that we work on in our Public speaking with confidence and impact training and coaching.)

The Upside of Stress: Harnessing Public Speaking Anxiety for Better Presentations

Stress isn’t all bad: a certain level of stress is not only normal but can actually be beneficial for your presentation performance. Moderate stress can help sharpen your focus, boost your energy, and heighten your senses, allowing you to deliver a more dynamic and engaging presentation. I find that when I am a little stressed, I make more dynamic improvised speeches. 

The key is to find the sweet spot between too little stress, which is fine but you’re likely to have a lower energy, and too much stress, which can make your body and voice shake. By learning to manage your stress effectively, you can channel that nervous energy into a powerful performance that captivates your audience.

Tips to manage public speaking anxiety: how to look calm and confident on the outside

There are lots of techniques to make your audience believe that that you’re totally in control - cool, calm and confident - even if on the inside you are a nervous wreck! In our powerful presentations training and coaching, we work a lot on these techniques, which will help you to give the best impression possible to your audience.  

To do this, you need a combination of body language, vocal techniques, and mental preparation. Here are some strategies to help you appear calm and self-assured, regardless of how you're feeling:

• Maintain Steady Eye Contact: Avoid the temptation to scan the room or look down at your notes. Instead, make direct eye contact with your audience members, which conveys a sense of confidence and engagement.

• Speak Slowly and Clearly: your brain will want you to speak as fast as possible and finish your presentation. Force yourself to take your time, make yourself pause between sentences, and enunciate your words clearly. This not only helps you appear more relaxed but also makes it easier for your audience to follow along.

• Use Positive Body Language: Stand tall, keep your shoulders back, and avoid fidgeting or nervous gestures. Keep the front of your body open - don’t cross your hands over your torso or cross your legs. 

• Visualize Success: Before your presentation, take a few moments to visualize yourself delivering your talk with confidence. Imagine the audience responding positively to your message and leaving the room feeling inspired and informed. You could even try a power pose in the bathroom beforehand.

Amy Cuddy has an excellent Ted talk on how your body language shapes who you are, and that the more you try to look confident on the outside, the more you’ll be confident on the inside. 

Breathing Techniques for Managing Public Speaking Stress

One of the most effective ways to calm your nerves and regain control during a presentation is through the power of controlled breathing. By focusing on your breath, you can activate the parasympathetic nervous system, which is responsible for the "rest and digest" response, helping to counteract the "fight or flight" reaction triggered by stress.

Here are two proven breathing techniques that can help you stay present and centred during your English presentations:

Square Breathing

Square breathing, also known as box breathing, is a simple yet powerful technique that can help you achieve a state of deep relaxation. This method is even used by the American Marines to help them stay calm under pressure.

To practice square breathing:

1. Imagine a square in your mind's eye or even better, draw a square on a piece of paper.

2. Breathe in for 4 counts, filling your lungs completely and bringing the air all the way down.

3. Hold your breath for 4 counts.

4. Exhale for 4 counts, completely emptying your lungs.

5. Hold for 4 counts before repeating the cycle.

6. Continue this pattern for 10 full cycles, or until you feel your anxiety begin to subside (it may not completely subside, but that’s normal!)

Extended Exhale Breathing

Another effective breathing technique for managing presentation stress is the extended exhale method. By lengthening your exhalation, you can activate the parasympathetic nervous system and induce a state of calm.

To practice extended exhale breathing:

1. Inhale for 3 counts.

2. Hold your breath for 4 counts.

3. Exhale for 5 counts, completely emptying your lungs.

4. Repeat this pattern for 10 full cycles.

The key to both of these techniques is to make them a regular part of your pre-presentation routine. By practicing these breathing exercises in the days and hours leading up to your talk, you'll train your body and mind to respond to stress in a more constructive way, allowing you to deliver your presentation with greater ease and confidence.

Putting it All Together: A Comprehensive Approach to Managing Public Speaking Anxiety

You need to work on your ability to control and deal with stress at the same time as using your body language to look more confident, even when you don’t feel it.

Remember, the goal is not to eliminate stress entirely, but to learn how to manage it effectively. With practice and persistence, you can transform your nerves into a powerful asset that elevates your performance and leaves a lasting impression on your audience.

So, the next time you find yourself facing the prospect of an English presentation, take a deep breath, apply these techniques, and fake it til you make it!