Nerves? No Sweat! – Top 10 Tips to Tame Your Nerves and Present with Confidence

Public speaking doesn’t come naturally to everyone, and for many of us, nerves can feel overwhelming. The good news is that nerves are normal – and with the right strategies, you can channel them into confidence. Here are ten practical tips to help you calm your nerves, stay grounded, and deliver a presentation that leaves an impact.

Know Your Audience

Who are you speaking to and why? Understanding your audience’s needs will help you empathise with them and ‘read the room’ as you present. Combined with a strong knowledge of your topic, this allows you to deliver with confidence and clarity.

Deep Breathing

Calm your nerves by focusing on your breath. Try Hot Chocolate Breathing: cup your hands, inhale as if smelling hot chocolate, then exhale to cool it down. Or try Balloon Breathing: visualise a balloon expanding as you inhale and deflating as you exhale.

Pressure Points

Alleviate anxiety by using pressure points in your hands, shoulders, or between your eyebrows. You can also ground yourself by pushing your weight into the balls of your feet – a great way to remind yourself that you are here, present, and capable.

Power Poses

Find your power pose – the stance you take when you feel 100% in control. Shoulders back, chin up – you are unstoppable! Pair this with positive visualisation and an affirmation to set yourself up for success.

Drink Water

Keep water with you. A sip can calm your nerves before you begin, or if you lose your place mid-presentation, taking a drink gives you a natural pause to regroup.

On Location

Familiarity breeds confidence. Visit the room or stage where you’ll be presenting ahead of time. Stand in the space, test any technology, and visualise your audience. Eliminating unknowns reduces anxiety and allows you to focus on your delivery.

Pocket Trick

Carry something small and meaningful in your pocket – a stone, trinket, or note. Having this physical reminder can ground you, calm your nerves, and connect you to something beyond the moment.

Take Notes

If you’ll be responding to others, jot down names, words, or key points. Having these prompts helps ease nerves and ensures you stay focused when it’s your turn to speak.

Pause

Remember: your audience doesn’t know what you were about to say. If you lose your place, pause. You’re already a few seconds ahead of them, and a pause gives you time to think without anyone noticing.

Recap

If you lose your train of thought, summarise what you’ve just said. Often, this will jog your memory and allow you to move forward smoothly without the audience realising there was ever a pause.

Final Thoughts

Nerves are a natural part of public speaking – but they don’t have to hold you back. By using these practical tips, you can shift nervous energy into focused energy and speak with greater clarity and confidence. Remember, confidence is built through practice, and every time you present, you’re growing your skills. So take a deep breath, step up, and know that you’ve got this.