May 23, 2014 at 11:46 AM

Public Speaking Exercises - Learn How To Quickly Reduce Anxiety

By Scott Topper

Feeling Anxious? Try These Relaxation Techniques for Public Speaking

Being able to remain calm before an upcoming speech or presentation is not easy. Most people are afraid of speaking in public. This fear affects both their personal and professional lives. If you’re an entrepreneur or a successful business person, mastering public speaking is essential for your success. Speaking in front of an audience helps establish your credibility and increase brand awareness. From breathing exercises to yoga and meditation, there are several relaxation techniques that can help you conquer public speaking fear.

1) Progressive Relaxation to Reduce Anxiety

This relaxation technique helps people control stress by consciously relaxing various muscles within their body. The learner is told to relax, just let go. Lie on your back, with eyes closed. Be aware of your breath. Clear your mind and try to relax. Tense and relax each muscle group, including the muscles of your feet, calves, chest, neck, and face. For optimal results, visualization can be used as part of progressive relaxation. You can use these techniques to quickly de-stress any time. All you need is a comfortable place and some privacy.

2) Meditation Exercises Helps Reduce Stress when Public Speaking

Meditation is one of the most valuable stress management tools available. It has beneficial effects on your mind and body. This relaxation technique is considered to be safe for most people. According to the American Journal of Cardiology, meditation is responsible for lower death rates from stroke and heart attack. Open heart surgery patients who meditated had fewer post-operative complications. Meditation can help you take control of your mind and overcome public speaking fear.

Studies suggest that meditation can work for people who experience anxiety. This technique requires a lot of practice, but has amazing results for people who can manage it. Meditation is more actively related to the mind that other relaxation techniques such as autogenic training and progressive relaxation.

3) Autogenic Relaxation Training Technique

This relaxation technique was developed in 1932. It works by stimulating the autonomic nervous system. A study conducted in 2002 has found that autogenic training induces relaxation and helps reduce anxiety symptoms. This method is similar to yoga and meditation. It uses a series of six mantras repeated over and over in a self-hypnosis state. You must find a quiet place, lie on the floor, and breathe deeply. Say to yourself “I can speak in public” or “I am completely calm.” Repeat this sentence six times while focusing on your arms and legs. Enjoy the feeling of warmth and relaxation. You may also use positive affirmations that will help you overcome your fear.

Posted in Fear of Public Speaking Courses.