Hi.
If you can, stand up for this.
Or sit up tall in your chair.
Find the floor with both feet.
Flat and wide.
Spread your toes inside your shoes.
Let your weight sink down into them.
Like you're planted there.
Take a breath in...
And let it out through your mouth.
We've got six minutes.
Let's use them well.
Let's get your body on your side.
So you have to speak soon.
Maybe it's a work presentation.
Or a toast at your sister's wedding.
Maybe it's tomorrow.
Maybe it's in and an hour...
you're hiding in a bathroom stall.
That's okay.
This works in there too.
Picture the room for a moment.
The rows of chairs.
The people turning to look at you.
And notice what your body does.
Maybe your hands get cold.
Or they start to shake a little.
Maybe your throat tightens.
Your voice goes thin.
Your heart speeds up.
That's adrenaline.
It's the same stuff that helps runners.
Your body is trying to get you ready.
It just overdoes it a bit.
It thinks a room full of coworkers...
is something to run from.
Almost everyone feels this.
Even people who speak for a living.
They just learned to work with it.
And here's a secret.
The audience sees much less than you feel.
Your shaky hands look fine from row three.
Let's give your body a signal.
A long, slow out breath.
Breathe in through your nose.
Just a normal amount.
Now breathe out through your mouth.
Slowly.
Like cooling soup on a spoon.
Keep going...
a bit longer.
Again.
In through your nose...
And out, long and slow.
Let your shoulders drop with it.
That long exhale is your brake pedal.
You can press it anytime.
Nobody will notice you doing it.
Now picture the room again.
You're standing up.
Everyone's looking.
Look around the room, in your mind.
Find one friendly face.
Someone nodding.
Someone who smiles easily.
There's almost always one.
Let your eyes rest on them.
Just them.
Now take your
long breath out.
And say your first line.
Calmly, in your head.
Not the whole talk.
Just the
opening.
Something like, thanks for having me.
Hear your voice say it.
Slower than you think you need.
With a pause after it.
Notice that nothing bad happened.
The friendly face still there.
Still nodding.
Let's do it once more.
Long breath out...
Find your friendly face.
And say the line.
Slow, and steady.
Good.
The first line is the hardest.
After that, you'll find your feet.
Now let the room go.
Just rest here.
Feel your feet.
Still right there on the floor.
Your breath is slow now.
Your hands are warmer.
This is what calm feels like...
in the same body that shakes.
Both live in there.
Breathe in...
And out...
The meeting room fades out.
You're back where you started.
Shake your hands out a little.
Roll your shoulders.
One breath in...
And a long breath out.
Here's your next step.
Sometime today, say your opening line.
Out loud.
Once.
In the car.
In the shower.
Wherever nobody's listening.
Take one long exhale first.
Then say it, slowly.
And let the pause after it sit there.
It'll probably feel a little silly.
That's totally fine.
Silly in the car beats shaky on stage.
Your mouth will know the words.
Your body will know the breath.
Go say it once today.