From Nervous to Resourced: 5 Tools for Public Speaking Success

By Dayna Kneeland

Why Do We Freeze Up When Speaking?

You have something valuable to say, something you’ve thought through carefully. But the moment all eyes are on you; your body feels out of control. Maybe your heart races, or you start to talk faster, or maybe your mind goes blank.

If you want a better understanding of what is happening and what to do about it when speaking nerves hit, this article is for you.

The Fight, Flight, or Freeze Response in Public Speaking

When faced with a high-stakes communication situation, like delivering a presentation or answering tough questions in a meeting, your body is flooded with cortisol and adrenaline, activating the fight, flight, or freeze response.

• Fight – You might get louder and faster as you push through the discomfort.
• Flight – You might avoid eye contact, or have trouble keeping still.
• Freeze – You might feel like your body locks up, your voice might tremble, or you may struggle to form coherent thoughts.

These physiological responses are meant to keep you safe, but in professional settings, they can interfere with effective communication.

So how can you shift out of this reactive state and regain confidence? How do you move from feeling overwhelmed to feeling resourced, steady, and clear even in high-stakes conversations?

Accessing a Resourced State for Confident Communication

To manage speaking anxiety, you need tools that help you return to a resourced state where you feel grounded, present, and supported. Being resourced means accessing both internal and external support to regulate stress, regain stability, and communicate effectively.

Below are five techniques that can help you feel more resourced in workplace communication.

1. Diaphragmatic Breathing: Reclaim Your Breath

When stressed, we often hold our breath or shift into shallow breathing, signaling to our nervous system that we’re in danger. Diaphragmatic breathing (or belly breathing) helps reverse this response.

How to do it:

• Place one hand on your chest and the other on your belly.
• Inhale deeply through your nose, allowing your belly to expand.
• Exhale slowly, letting your belly fall.
• Repeat for a few minutes before or during a stressful communication moment.

This activates the parasympathetic nervous system, which calms the body and allows for clearer thinking and smoother speech.

2. Movement: Release Excess Energy

When adrenaline builds up, it can either overstimulate the nervous system or cause a shutdown response. Gentle movement helps regulate this energy so you can return to a more balanced state.

Try these techniques:

• Subtle movements during a meeting: wiggling your toes, shifting your posture, or rolling your shoulders.
• Before a presentation: shake out your hands, stretch, walk, or dance to release nervous energy.
• After a stressful interaction: Take a short walk or stretch to reset your nervous system.

3. Engaging the Senses: Tuning into the Present

When anxiety hits, your mind often jumps into the future imagining what might go wrong or loops through past experiences. This can pull you out of the present and intensify stress. One powerful way to calm the nervous system is to use your senses to anchor yourself in the here and now and gently signal to your body that you are safe.

How to practice:

• Look around and name five things you can see. Choose objects with different colors, shapes, or textures.
• Close your eyes and notice three distinct sounds near or far, loud or soft.
• Focus on physical sensation. Feel your feet on the floor, your back against the chair, or the warmth of your hands resting in your lap.

This sensory practice helps interrupt anxious thought patterns and brings your attention back to your body and the current moment.

4. Having Communication Anchors: Buying Yourself Time

In high-pressure moments, feeling resourced includes knowing how to pause and gather your thoughts. Having pre-planned responses can create a sense of security.

Examples:

• In a meeting: “I’d love to explore that further. Let’s revisit this after I’ve had time to reflect.”
• On a panel discussion: “There are many angles to this and I would like to reflect for a moment. Does anyone else on the panel want to jump in?”
• During a Q&A: “I want to make sure I give you the most accurate information. Let me check on that and get back to you.”
• When feeling overwhelmed: “Give me a moment to organize my thoughts.”

There are many ways to respond in the moment, and what matters most is finding what works for you. Think of these responses as go-to tools you can use that give you the space you need to regulate your nervous system and gather your thoughts before responding.

5. Clarifying Your Intention: Make It Personal

A strong emotional connection to your purpose can shift communication from anxiety to inspiration. Instead of focusing on fear, remind yourself why your message matters and how it can make an impact.

Ask yourself:

• Who will benefit from what I’m sharing?
• What impact do I want to create?
• Why is this topic important to me?

The more genuine your intention, the more centered and confident you will feel.

Key Takeaways

• Public speaking anxiety stems from a physiological stress response.
• Five techniques to help you feel resourced include diaphragmatic breathing, movement, sensory awareness, communication anchors, and clarifying your intention.

Let’s Start the Conversation

If you’ve ever felt held back by workplace communication anxiety, I’d love to hear your experiences. Share in the comments how anxiety has shown up for you in meetings or presentations. Let’s start a conversation about strategies that have worked for you, and feel free to connect if you’re looking for more personalized support in navigating these challenges.

#PublicSpeaking #WorkplaceCommunication #SpeakingConfidence #NervousSystemRegulation #ProfessionalGrowt