Resources · Practice & prep
Beat Stage Fright: A Pre-Speech Routine
Nerves peak in the last few minutes before you speak. A fixed routine gives your mind something to do other than spiral. Print this, keep it beside you, and work down the list. It is written to be read, not filled in.
Beat Stage Fright: A Pre-Speech Routine
atlantic-speech.comWork down the list in order. Keep it beside you until you are on.
The hour before
Eat something light and drink water. An empty or overfull stomach makes nerves worse.
Read your opening line a few times, out loud if you can. Know the first thirty seconds cold.
Remind yourself of the plan: you only ever have to give the next sentence, not the whole speech at once.
Five minutes before
Breathe slowly: in for four counts, out for six. The longer exhale is what calms the body.
Drop your shoulders, unclench your hands, and shake them out once.
Find one or two friendly faces in the room. You will start by speaking to them.
The last thirty seconds
Stand tall and balanced on both feet. Standing steady helps you feel steady.
Take one more slow breath. Let a little silence sit before you start; it looks like confidence.
Accept the nerves instead of fighting them. A racing heart is just your body getting ready.
The first sentence
Start slower than feels natural, and a touch louder than feels natural.
Deliver your opening line to one friendly face, then pause.
If your voice shakes, keep going. It steadies within a few seconds once your breathing does.
The routine works better once you have used it for real.
Every week in a small class is a low-pressure chance to practice speaking with the nerves and come out the other side. It gets easier every time.