The Importance of Breath Control During Public Speaking
One of the first things you need to understand about public speaking is that you must breathe correctly and efficiently to continue speaking with proper cadence and intonation. The best presenters out there know the importance of breathing and the advantages it gives them when they’re speaking. If you feel nervous on stage, and this is a real issue, focusing on proper breath control will be a significant part of your improvement in public speaking skills.
There are many reasons why the best presenters out there focus on breathing exercises and control. These exercises don’t require you to join a gym or use any equipment; they help reduce anxiety, stress and agitation and help keep you relaxed. You can do them anywhere; they take a short amount of time, giving you time to think and clear your mind.
The Fight or Flight Mechanism
This reflex is a primitive yet vital part of our sympathetic nervous system, triggered when we perceive danger, giving us the best chance of survival. Unfortunately, this doesn’t only apply to physical threats but also to social situations. The same reflex can present a severe problem for many public speakers, which is where you can use a few techniques to counteract it.
One of the best ways to counteract that is to calm down when you need to, using proper breathing. As well as relieving your anxiety, mindful breathing is a great way to reconnect with your inner self for the moment. This is where you need to be when connecting with your audience. You can use the following three easy steps for proper breathing:
Look Inward
Sit in silence for a few moments and listen to yourself. Ask yourself what you feel at the moment. Accept and acknowledge what you’re experiencing, the negative feelings, the sensations in your body. Don’t try to change or fight; simply recognize and accept things for a few moments. Don’t try to fight the feeling or feel compelled to change anything at that moment. The critical part is to perceive things as they are, moving on to the next step.
Breathe
Take a deep breath into your body, and as you do that, slowly count to five. Release each breath slowly as you move forward, pursing your lips and feeling your breath leaving the body. Focus your awareness on your breathing for at least ten slow breaths, counting every time. Experience each breath in its complete form. Take air in through the nose, down the throat, and feel it into your chest and abdomen. Allow your stomach to expand as you breathe in, then contract as you breathe out. Take note of all physical sensations you’re experiencing as you breathe in and out. Don’t let your mind wander, but focus on the act of breathing.
Notice
Expand your awareness, noticing what’s happening with your body now. Notice the space around you, take in the room, and the sounds around you, pay attention to any tension you feel in your body and try to breathe and bring your attention to those locations.
The benefits of taking the time to focus your breathing before a presentation are great, as you become attuned to the world around you and your own body, and you find a way to centre yourself. It is a method of active meditation, releasing tension and increasing your clarity. You will have a better time delivering the message and managing your body’s fight or flight mechanism.
