Overcoming Public Speaking Anxiety: A Holistic Approach

What is our Natural Response to Public Speaking Fear?

Public speaking is a top-rated fear. For some, the discomfort is manageable, while for others, it can feel paralyzing. When nerves hit, what is your first response?

Make it go away!!!

But ignoring or suppressing the fear only ends up intensifying it. Let’s take a deeper look at why. 

Learning to Ride the Waves of Public Speaking Anxiety

The first time I went surfing, it was a battle. Me against the waves. I was the clear loser.

It took me a while to realize that fighting against them would just result in me getting towed under and spat out on the shore like a beached whale. Any attempt to brace myself against them was futile. It was clear that if I was going to learn how to ride them, I would need to work with—not against—those powerful waves.

The same thing is true when it comes to public speaking nerves. Our instinct is to clamp down and barrel through, or withdraw, avoid, or escape the feelings.

Feelings are also like waves. They roll in, sometimes without any warning, and they subside on their own time. If you try to stop them, you end up getting towed under, desperate to reach the surface.

When speaking nerves hit, your body releases adrenaline and cortisol—stress hormones that prepare you to fight or flee. This impacts everything: how we breathe, our heart rate, muscle control… the list goes on. It’s a very real experience, and yes, it’s truly uncomfortable.

But here’s the thing: the more you try to resist those feelings, the more they persist. You might try to hold your breath, tense up, or suppress your instincts, but this only intensifies the experience.

Holistic Techniques to Increase Public Speaking Confidence

My approach to public speaking anxiety is grounded in a deep understanding of the mind-body connection. Drawing from my background in mindfulness, mindset, acting-based, vocal, and somatic practices, I’ve developed techniques that help you regulate your nervous system, build confidence, and connect authentically with your audience.

Here are some of the foundational tools:

1. Grounding Techniques for Calm and Stability

• Plant your feet firmly on the ground and imagine energy flowing from the earth into your body. This visualization creates a sense of stability and calm.
• On each exhale, allow gravity to support you, releasing tension from your shoulders, chest, and jaw.

1. Harnessing the Power of Breath for Confidence

• Extend your exhale longer than your inhale to signal safety to your nervous system. For example, inhale for a count of four and exhale for a count of eight.
• Deep, diaphragmatic breathing not only calms your body but also enhances your vocal quality, allowing you to speak with greater clarity and resonance.

1. Transforming Fear into Excitement

• Nervousness and excitement share similar physiological roots. Shift your perspective by telling yourself, “I am excited to share my message.”
• Focus on the purpose of your message and the value it brings to your audience, which redirects attention away from self-criticism.

1. Visualizing Connection with Your Audience

• Visualize your audience as receptive and engaged. Picture your message as a gift you are offering them.
• Imagine light radiating out from your body to fill the space with your presence.

Key Takeaways

• Public speaking anxiety is a natural response that can be transformed into a resource for connection and confidence.
• It’s not about changing what you are feeling, but instead changing your relationship to what you are feeling.
• Techniques like grounding, breathwork, and visualization help reduce stress and enhance communication.
• A holistic approach integrates mindfulness, body awareness, and emotional intelligence for long-term success.

Why This Approach Works

A holistic approach to public speaking, workplace communication, and leadership confidence helps you overcome anxiety in the moment and builds long-term success.

Each method is designed to help you:

• Access the natural resources within your body to stay grounded and present.
• Reframe anxiety as energy you can channel into powerful communication.
• Develop tools you can rely on for any speaking situation, whether a team meeting, conference keynote, or presentation.

Take the Next Step

Overcoming public speaking anxiety isn’t about eliminating nerves—it’s about learning to work with them. You can’t stop the waves from coming, but you can learn to catch that wave and surf it safely to shore.

When you embrace a holistic approach, you can transform your fear into a resource for connection and presence.

Are you ready to explore how this approach can support your journey as a confident communicator?

Book a discovery call today to learn more about these transformative techniques and how they can help you harness the power of your mind and body for impactful public speaking.