“I like breathing. Oxygen is so sexy!” — Kris Carr
Whoever controls their breathing, controls the situation. This variation of a well-known saying is particularly fitting for someone speaking to an audience (as well as in any other situation).
What is my breathing like? Do I breathe with my diaphragm or my chest? Does my breath flow freely, or does it become restricted somewhere? Do I breathe only unconsciously to sustain my existence, or, on the contrary, do I know how to breathe consciously?
After all, the ancient Egyptians already said: “The word that is born through breathing is the very essence of a human being…”
We all need more energy. We all experience stress, tension, and fatigue.
Public speaking is a constant challenge. To rise to that challenge and succeed, we need to remain composed, energetic, calm, and balanced. The role of breathing is truly significant.
Simple yet powerful breathing exercises can help you prepare for important speeches and manage stressful situations more easily. Breathing exercises are one of the secrets that can help you achieve more, overcome tension, and remain calm under any circumstances. What’s more, this mysterious source of strength is available to everyone! The most valuable natural resources are right under our noses.
Fear, anxiety, rapid breathing, shortness of breath, an increased heart rate, a dry mouth, sweaty palms, a pale or flushed face, the feeling that “I can’t see or hear anything,” tense muscles, trembling…
These and similar symptoms have a major impact on your voice and your ability to speak with energy and enthusiasm.
Why do I run out of breath when speaking in public? Why don’t I feel strength in my voice?
The answer is simple: improper breathing has a major impact on our ability to speak in public.
Let’s start with the fundamental breathing practice.
Many people have developed a habit of breathing shallowly into their chest—taking quick, superficial breaths into the upper part of their chest. This breathing pattern can increase stress levels.
It activates the “fight or flight” response. When we breathe this way, we are more likely to give in to anxiety and become irritable, making it difficult to relax. In other words, it encourages a state of anxiety and agitation.
The rule for managing anxiety is simple: breathe slowly into your belly. The fundamental anti-stress breathing technique is called “Low and Slow.” Slowly and deeply. Make it an unconscious habit!
Diaphragmatic breathing means breathing into your belly rather than your chest. Slow, deep, diaphragmatic breathing can support good health and high levels of performance. The diaphragm is the largest muscle involved in breathing. We have many respiratory muscles, but the diaphragm is our primary breathing muscle.
Diaphragmatic breathing plays a crucial role in healthy breathing and overall well-being.
Blood vessels are densely distributed throughout the lower parts of the lungs. This is where gas exchange takes place most efficiently. We therefore need to learn to breathe easily, naturally, and automatically into these lower parts of the lungs.
Take a deep breath in and allow your belly to expand. Direct the incoming air towards the centre of your body, located roughly five centimetres below your navel, midway between your abdominal wall and your back.
Imagine you are inflating a balloon inside your belly. As you exhale, imagine releasing the air from the balloon and gently drawing your belly in. Breathe in through your nose and fill your belly with air, then exhale through your mouth, gently drawing your belly inward.
Exhale slowly and gradually. When you are alone, you can also exhale with an “aaaaaaaaaa” sound. This helps create a continuous flow of air. The most important thing in this practice is to do everything gently, without forcing yourself.
You should feel comfortable and relaxed. This basic practice will help calm you and strengthen your voice.
Why do I run out of breath when speaking in public? Why don’t I feel strength in my voice?
The answer is simple: improper breathing has a major impact on our ability to speak in public.
Let’s start with the fundamental breathing practice.
When you are preparing to give a speech, use this practice as often as possible – both before and during your speech.
On the day of your speech, start practising from the morning: while brushing your teeth, having breakfast, travelling to the office or conference room. Continue practising as you prepare for your speech.
Then, just before you begin speaking, when we tend to be at our most tense, you can use an extended version of the diaphragmatic breathing practice:
While waiting for your turn to speak (that agonising wait), focus on your breathing. If you are sitting, focus on the weight of your body on the chair and under your feet, and exhale for as long as you comfortably can.
If you are standing, focus on the weight of your body and feel your feet firmly grounded on the floor. Then exhale for as long as you comfortably can.
Check that your shoulders are relaxed (this is where we tend to hold a lot of tension).
Do not think about your speech at this moment. The only thing you need to do now is focus on your breathing.
Now, consciously feeling your body, take a deep breath into your belly and slowly, gradually exhale.
Then, when someone says your name and invites you to speak, you should:
Inhale as you stand up;
Exhale as you walk to the speaking area;
Inhale when you reach your speaking position;
Exhale;
Inhale and begin speaking.
On the other hand, the exact order of inhaling and exhaling is not all that important in this situation. You can stand up and begin your speech with an exhalation as well.
The most important thing to remember is this: when you panic or begin to doubt yourself, EXHALE.
Focusing on the exhalation is very, very important. After all, you will inhale anyway because we are in a state of stress. Exhaling, however, helps release tension, calm down, relax, and make the decision you need to make.
In a stressful situation (and when speaking in public, you constantly experience a certain level of stress), we tend to inhale more than we exhale. Our heart feels as if it is “trying to jump out of our chest,” making us even more tense. So, in these situations, we should consciously EXHALE! And this is perhaps the most important part of these breathing practices.
These exercises will not only help you become a better speaker… They will teach you how to calm down and relax in other situations in life as well.
Breathing is not merely a physical movement – it expands awareness. Proper breathing can help prevent a wide range of problems. Stress, low mood, tension, fatigue, fear of public speaking… If I can “breathe out” these states, I become happier.
Conscious breathing changes the way we see life: we become more positive and let go of fear, guilt, and anger.
Conscious breathing, together with an expanding awareness, sharpens our intuition and helps us find the answers we are looking for, dispelling doubts. Through practising conscious breathing, our thoughts become clearer, allowing us to see our lives and possibilities from a different perspective.
A conscious person understands that they can experience lasting happiness and that stressful or challenging situations (and there are certainly plenty of those when speaking to an audience) are simply lessons that can be overcome, allowing us to move forward.
