If public speaking makes you nervous, do these 3 things to calm down and clear your head - Business Insider

1. Take five deep breathsLet's start by examining what's happening in your brain when you do any type of public speaking. Our brains are pretty clever. They evolved with systems to quickly detect threats in our environment. Often referred to as our , these systems go into action even before the more evolved part of our brains — the prefrontal cortex — can make a logical assessment of the threat.

The fix? Slow down your breathing on purpose. Take five deep, slow breaths. Breathe in from your nose and fill your entire chest. Then, slowly exhale through your mouth. Do it again. And again. The process sends a signal to your brain that your audience is not a threat. It tells your brain that your presentation is something to enjoy, not fear.People tend to remember the first thing you say and the last thing.

Too many speakers fumble around at the beginning of their presentation because they're not sure where to start. Rehearsing your opening lines will build your confidence and ensure that you make a positive first impression.This last step is one I have to remind myself to do. It's so important — and easy to forget — that I often draw a smiley face on my notes.

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