Speaker Basics

Control Your Nerves

Feeling nervous before speaking is natural — even professional speakers experience adrenaline. The difference is how you use it.

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Breathe deeply and intentionally: Instead of shallow chest breathing, try diaphragmatic breathing. Place one hand on your belly and one on your chest; make sure the lower hand rises as you inhale. Practice the 4×4×4 method (inhale for 4 seconds, hold for 4, exhale for 4). Repeat this three times to slow your heart rate.

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Reframe adrenaline as excitement: Your body is preparing you for performance, not punishment. Remind yourself that adrenaline sharpens focus, projects energy, and keeps your delivery lively. Say to yourself: “I’m not nervous, I’m ready.”

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Visualize the room in your favor: Close your eyes and imagine entering the meeting space confidently. Picture members nodding, smiling, and leaning in. Visualization primes your brain for success and reduces fear of the unknown.

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Accept butterflies, don’t fight them: A small dose of nervous energy keeps you sharp. Fighting nerves often makes them worse — acknowledge them, then channel them into energy for your opening.

Master Your Voice

Your voice is your primary tool for connection, but it needs to be managed deliberately.

Control your pace: Most nervous speakers talk too fast. Aim for a natural, conversational rhythm — about 140–160 words per minute. Practice slowing down your key points so the audience can absorb them.

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Use strategic pauses: Silence is powerful. A 2–3 second pause after an important sentence lets your words sink in. It also gives you a moment to breathe and regroup.

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Work on projection: Speak to the back of the room without shouting. Imagine you’re talking to a friend across the table, but with enough energy to reach the farthest listener. This projects authority and makes you sound confident.

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Eliminate filler words: “Um,” “uh,” and “you know” weaken your message. Replace them with pauses. Record yourself and tally how many fillers you use, then practice replacing them with silence.

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Vary your tone and emphasis: A flat voice loses attention. Highlight key phrases by raising or lowering your pitch slightly, or by emphasizing a single word. Think of your voice as a highlighter for your most important ideas.

Body Language & Presence

Audiences trust what they see even more than what they hear. Your nonverbal presence can make or break your delivery.

Posture is power: Stand tall with your shoulders back and feet hip-width apart. This stance communicates confidence before you even begin speaking. Avoid shifting or leaning on one leg, which signals nervousness.

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Eye contact builds connection: Instead of scanning the whole room robotically, focus on 3–4 people distributed across the space. Spend a few seconds speaking directly to each before moving on. This creates the feeling of a personal conversation, even in a group setting.

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Use gestures intentionally: Let your hands support your words, not distract from them. Open hand movements project honesty and inclusion, while pointing or crossing arms can feel closed off. Practice keeping your hands at your sides until they naturally come up to emphasize a point.

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Anchor your movements: Nervous speakers often move side to side or pace without purpose. Instead, stand grounded. If you move, do it deliberately — e.g., step forward when making a strong point, or toward the audience during a story.

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Power poses reset your mind: Just two minutes of expansive, open posture (hands on hips, feet apart, chest open) reduces cortisol and boosts testosterone, which lowers stress and increases confidence. Try it privately before you walk in.

Structure Your Mindset

What happens in your head determines what happens on stage.

Own your opening line: The first 30 seconds set the tone. Memorize and rehearse your opening sentence so it comes out clean and confident. Avoid apologizing or starting with “I’m nervous…” Instead, open with energy: a short story, a question, or a bold statement.

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Expect and embrace imperfection: Even polished speakers stumble. The difference is they don’t freeze. If you miss a word, smile and keep moving. Most audiences won’t even notice. Sometimes a small mistake makes you more relatable.

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Finish with clarity: Many talks fizzle at the end. Don’t trail off with “That’s about it…” Instead, close with a clear takeaway: “So if you remember one thing today, let it be this…” or “I’ll leave you with this challenge…” This gives your message weight.

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Create a pre-talk ritual: Athletes have warm-ups; speakers should too. Maybe it’s three deep breaths, a mantra, or reviewing your opening line. This signals your brain that it’s time to perform.

Practice Smarter, Not Harder

Practice is vital — but only if done well.

Practice aloud, not silently: Silent reading doesn’t prepare you for real delivery. Even one or two out-loud run-throughs build fluency and muscle memory.

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Record and review: Video yourself on your phone. Watch for pacing, filler words, and body language. It may feel uncomfortable, but it’s the fastest way to improve.

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Simulate the environment: If possible, practice in a space similar to your venue. Stand up, use a real chair as a lectern, and practice eye contact across the room. The closer your rehearsal is to the real thing, the calmer you’ll feel.

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Time your delivery: Know how long your talk takes and aim to finish 1‑2 minutes early. Meetings often run long, and finishing early shows respect for your audience’s time.

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Practice with a friend or small group: Even one person listening can highlight strengths and areas for improvement. Ask them what they remembered most — that’s usually your strongest point.

Quick Pre-Talk Checklist

A 5-minute warm-up can shift your entire delivery.

Breathe deeply: Do 3 cycles of the 4×4×4 breathing method to calm your nerves.

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Strike a power pose: Two minutes in an open, expansive stance boosts confidence hormones.

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Rehearse your opener: Say your first line clearly and confidently — it sets the tone.

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Hydrate smartly: Take a sip of water. Avoid dairy (mucus) and too much caffeine (jitters).

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Make pre-contact: Smile and greet 2–3 people before you begin. This creates allies in the room.

If you’re getting ready for an upcoming speaking opportunity, you want to explore Presentation Building, 
where we walk through simple, repeatable structures for clear, effective talks. If your invitation came from a service club or networking group, our Organization Guides 
help you understand what to expect in the room. And if you’re looking for something practical you can keep at your side, visit Resources & Downloads 
for checklists and printable tools you can use right away.