A Speaking Fear Relaxation Exercise That Really Works
So many public speaking fear exercises out there… which one to choose and which one is right for you?
A solution feels like a good fit when it exactly addresses the specific problem. In other words, you don’t just have anxiety, you have “public speaking anxiety”. If you apply a generic formula, you’ll get a generic result, one that’s just not quite right for you. So you abandon it and lump it in with all the other failed solutions.
I’m a specialist public speaking coach and I introduce my clients to a mindful breath technique I’ve developed for nervous public speakers. It works for speaking nerves and it works for dinner with your mother in law. It works whether you are a coach, therapist or CEO.
Breathe Your Way To Inner Calm
I call this special mindful breath technique, dum de dum daa: The Inner Calm Exercise. Below is a short MP3 audio recording of my voice and a quirky home-made video on how to breathe your way to inner calm with this public speaking relaxation exercise that really works.
Simply click the “Play” triangle below and you’ll hear me talk you through it. Make sure you turn up your sound button.
The Inner Calm Exercise MP3:
The Inner Calm Exercise Is The “Hit” of Every Workshop
It’s such an effective technique I offer it free to everyone. It’s the “hit” of my retreats, workshops and private coaching. Years later, clients contact me to exclaim over how it’s still changing their life. They use it before speaking, to help them go to sleep, to help them wake up and focus, to deal with moments of overwhelm and with difficult conversations of life.
And here’s a short training video demonstrating how to do it:
Public Speaking Fear Begone and Stay Gone!
To enjoy the full benefits, I recommend you practice it every day for 6 weeks and continue to use it on a regular basis. Pretty soon, your body and mind begin to associate mindfully taking a breath in and out, with taking emotional control. Make Inner Calm a daily habit and find a way to make it part of your daily routine.
If you prefer to have step by step help to stay on track with learning this new habit, try my Online Course called Confidence & Connection. It’s a 43 page eBook covering weekly public speaking confidence exercises to make your public speaking fear begone! It includes MP3 recordings of visualisation exercises to help you speak with ease and authenticity. More information on using the Inner Calm exercise is included.
Now you can take a big breath in… and out. Finally, a public speaking relaxation exercise that really works.
I’ve just returned from my annual silent meditation retreat and once more am reminded just how naughty is the mind and flighty are the emotions! I know I’ll do anything to get out of sitting in meditation sometimes. A cup of tea is suddenly vitally important. Or perhaps the garden needs weeding. Anything really, to avoid the discipline of intentionally doing nothing but observing in silence and stillness. Geez, I’m not making an attractive case for meditation am I?
And yet, I return, again and again to this ever changing, vital practise. Because deep down, I know, it’s good for me on every level. Actually I love it, I just need a reminder of it’s WOW Factor now and again which is why I go to an annual retreat. Sort of like a “top up” to my personal practise.
Anyway, as a result of years of meditation I realised that a deep relaxation practise brings sooooo many benefits including calming nerves and clarity of mind. Gosh! Perfect for nervous public speakers!
Inner Calm is a 6 minute relaxation exercise I developed specifically for nervous public speakers and those who want to speak with greater clarity, presence and authenticity. Because when you are comfortable in your own silence, you can hear your Inner Voice. That’s your authentic voice, the one that gets ignored and forgotten. And it’s the one you can trust and the one that others truly want to hear.
Many people who avoid public speaking are fearful of their physiological response to fear, not the act of public speaking itself. In reaction to any kind of fear, threat, anxiety or stress, our bodies may respond with:
A pounding heart and pulse, sweating or trembling, scattered or racing thoughts, unable to think logically,
nausea or a feeling of passing out, desire to sleep or, run away, racing thoughts, often negative or anxious,
feeling surreal, disconnected or a blank mind, anger, agitation, aggression or panic and overwhelm.
These are commonly reported reactions to public speaking. They are also the same symptoms of panic, fear, stress and anxiety. To spend your life avoiding public speaking because of a fear of these symptoms is like shooting the messenger.
The good news is you can change your old fear habit by changing your psychological and physiological responses. I’ve created specially designed relaxation and visualisation tools to help you tap into your inner speaker. These include Calm Barometer(mentioned in a previous post) and the Inner Calm Exercise.
Inner Calm Exercise
To take control of speaking nerves and restore calm and clarity, simply practise the 6-minute mindfulness exercise, “Inner Calm” every day to build a habit of inner calm. It will help you to:
Manage nerves when you are about to speak or present
Gain an accurate insight of your current stress level
Get “out of your head and into your body”
Ground and centre yourself in your purpose
Think and articulate clearly with a coherent flow
Be focused, present and connected for the “big moments” in your life.
How To Begin
Begin by reading through the Inner Calm Exercise below and listen to my MP3 recording to hear how it’s done. This exercise simply involves counting the breath evenly from “1 to 10” for 3 rounds. Find a quiet place where you can sit comfortably and won’t be disturbed.
“Close your eyes, rest your hands in your lap, put your feet on the floor and let your body sink down into the chair. Take a light, even breath from your chest. Release gently. Notice how your body feels right now, the pace of your breath, your pulse, and the kinds of thoughts you are having. Take another light, even breath in and release it slowly on the out breath. Feel your body sink deeper into the chair, knowing it supports you. Know there is nothing else you need to do right now and nowhere else you need to go.
Now we begin the Inner Calm exercise by counting the breath evenly from 1 to 10… and we’ll do that 3 times…
Mindfully breathing in, 1, Mindfully breathing out, 1.
Mindfully breathing in, 2, Mindfully breathing out, 2.
Mindfully breathing in, 3, Mindfully breathing out, 3.
Mindfully breathing in, 4, Mindfully breathing out, 4.
Mindfully breathing in, 5, Mindfully breathing out, 5.
Mindfully breathing in, 6, Mindfully breathing out, 6.
Mindfully breathing in, 7, Mindfully breathing out, 7.
Mindfully breathing in, 8, Mindfully breathing out, 8.
Mindfully breathing in, 9, Mindfully breathing out, 9.
Mindfully breathing in, 10, Mindfully breathing out, 10.
And now, take a natural breath in and out, no need to count it, and acknowledge that you have completed “1 round.”
Repeat counting the breath from “1 to 10”, twice more…
And now to finish, I invite you to take a light, even, uncounted breath to complete the Inner Calm exercise. Become aware of your body sitting in the chair. Feel your feet on the floor and stretch out your toes. Notice how your body feels right now, the pace of your breath, your pulse, and the kinds of thoughts you are having. Notice any changes from when you began… Bring your awareness to the present moment, take a light breath in and out, open your eyes, stretch your body, and know you carry Inner Calm wherever you go.“
While you are doing this exercise silently in your mind, you may find your mind wanders. This is perfectly normal. Just gently bring your mind back to “1” and begin again. Don’t make a guess and start at “5” to get through the exercise faster! The more your mind wanders, the more scattered you are feeling. The more you are able to count your breaths from “1 to 10” in a complete round, the more inner calm you are feeling. Please know you cannot fail this exercise. You can only learn more about yourself, your current state of calm and how much control you have over changing it.
How did you go? Practise every day for long term results, insights and personal growth.