How to Calm Your Speaking Nerves in Under a Minute

You know that moment.
Your name’s called.
Your heart starts to feel like it's going to come out of your chest.
And even though you know your material, your voice shakes, your brain scrambles, and your body feels like it’s under attack.

Public speaking anxiety isn’t about lacking skill.
It’s about being overwhelmed. And one of the best ways to get out of overwhelm...
Get present.

The Trick I Use Before Every Talk

Right before I speak, whether it’s a workshop, a meeting, or something big - I do this one thing.

I pull myself into the present.

It slows my racing thoughts.
It gives my body the signal: You’re safe.

This is grounded in neuroscience - when you connect to your senses and your surroundings, you interrupt the panic spiral and anchor yourself in the present.

Why It Works

When we’re nervous about speaking, our brains jump to worst-case scenarios:

• “What if I forget everything?”

• “What if they judge me?”

• “What if I completely mess it up?”

But none of that is actually happening. What’s happening is:
You’re standing in a room. With people. Talking. That’s it (I know it feels terrible)

The more you can connect with this exact moment, the less power anxiety has.

Two More Ways to Ground Yourself Before You Speak

If the “just talk to one person” trick resonates, here are two other quick tools that help my coaching clients stay calm:

1. 3-2-1 Grounding

Name out loud:

• 3 things you can see

• 2 things you can feel (e.g. “my feet on the floor”)

• 1 thing you can hear

It resets your focus and brings you out of your head.

2. Box Breathing

Breathe in for 4 counts → hold for 4 → out for 4 → hold for 4.
Repeat 3 times.
This simple technique tells your nervous system: It’s okay. You’ve got this.

Final Thought

Confidence isn’t about being fearless.
It’s about knowing how to bring yourself back when fear shows up.

So the next time your voice starts to shake, try this:
Ground your feet. Breathe. And just speak to one person in the room.

You don’t need to impress the room, you just need to be in the room with your audience.