Your heart is racing, you’re sweating, your mouth is dry… 

Your heart is racing, you’re sweating, your mouth is dry…

 

Just 10 more minutes and the floor is yours.

 

But instead of excitement, you feel dread.

 

What can you do?

 

👉 Sit down (if possible). Close your eyes. And…

 

Breathe in for 4 seconds. Hold for 4 seconds. Breathe out for 4 seconds. Hold for 4 seconds.

 

🔁 Repeat as many times as you need.

 

Why does this work?

 

The box breathing technique (like many other breathing techniques) activates your parasympathetic nervous system, which is responsible for the “rest and digest” response. This helps you calm down and cope with fear.

 

⚠️ Remember: fear of public speaking is normal! The goal isn’t to get rid of it but to embrace it and still perform.

 

So if you find yourself in a stressful situation, presentation-related or not, just remember to…

 

breathe.