How Can You Manage the Physical Symptoms of Public Speaking Nerves?

I recently gave an hour-long talk to 300 student-athletes at Carroll University. That’s the biggest audience I’ve ever spoken to! And let me tell you—I was nervous. Not just right before stepping on stage, but for weeks leading up to it.

Would the talk go as planned? Would the student-athletes find it helpful? What if the event organizers who hired me regretted their decision? These thoughts ran through my head, and my body responded accordingly: my heart raced, my palms got sweaty, and sitting still felt impossible.

If any of this sounds familiar, you’re not alone. Public speaking anxiety is incredibly common—even among seasoned professionals, elite athletes, and performers. The good news? You can manage these nerves with the right strategies.

Keep reading to learn why public speaking triggers physical anxiety and how to work with your body instead of fighting against it.

Why Does Public Speaking Feel Like a Threat?

Public speaking anxiety isn’t just in your head—it’s in your body, too. The racing heart, shaky hands, dry mouth, and tense muscles? That’s your body gearing up for what it perceives as a high-stakes situation.

This response, known as the fight-or-flight reaction, is an evolutionary survival mechanism. Your brain detects a possible threat (in this case, public speaking) and releases adrenaline, which preps your body for action. Your heart pumps faster to get blood to your muscles, your breathing quickens to bring in more oxygen, and your body gets ready to react fast.

Basically, your body is trying to help you. The trick is to channel that energy rather than letting it spiral into full-blown panic.

Strategies to Calm Your Nerves Before Speaking

1. Box Breathing

One of my go-to techniques for calming my nervous system is box breathing:

• Inhale for 4 seconds

• Hold for 4 seconds

• Exhale for 4 seconds

• Hold for 4 seconds

This signals to your body that you’re not in danger, helping to slow your heart rate and steady your breathing.

2. Progressive Muscle Relaxation

When we’re anxious, we unconsciously hold tension in our muscles. Progressive muscle relaxation helps release that tension. Try tensing a muscle group (like your shoulders) for a few seconds, then fully relaxing it. Repeat this process throughout your body, working from head to toe.

3. Mindful Grounding Techniques

Grounding techniques bring you back to the present moment rather than getting stuck in anxious thoughts.

• 5-4-3-2-1 grounding: Name 5 things you see, 4 things you feel, 3 things you hear, 2 things you smell, and 1 thing you taste.

• Physical anchoring: Hold a small object (like a smooth rock or a pen) or press your feet firmly into the ground to help you feel stable and present.

4. Hydration (But Skip the Extra Caffeine)

Dry mouth is a classic symptom of anxiety, and it can make speaking harder. Sip water before and during your talk—but go easy on the coffee. Too much caffeine can make you feel more jittery. (At my Carroll University talk, I brought my own water, but I appreciated that the organizers provided every speaker with a bottle, too!)

5. Move Your Body

Nervous energy needs an outlet. A quick stretch, a short walk, or even shaking out your limbs before going on stage can help release excess tension. Think of it like an athlete’s warm-up—getting your body ready to perform.

I found this especially helpful during my talk. Since I had a wireless clicker (a last-minute purchase that was so worth it!), I was able to move around the stage, which helped me feel more natural and less stiff.

How to Stay Calm While Speaking

1. Pace Yourself

When we’re nervous, we tend to speed up. (I know I do!) But rushing makes it harder for the audience to absorb what you’re saying—and makes you feel more anxious.

Instead, pause between thoughts. Not only does this give you a moment to breathe, but it also adds authority to your words.

2. Use Intentional Gestures

Rather than letting your hands flail (or worse, keeping them glued awkwardly at your sides), try using controlled gestures. I often keep my hands loosely clasped in front of me when I speak, but I also incorporate open-hand movements to emphasize key points.

3. Make Eye Contact

Shifting your focus outward (instead of getting lost in your own anxious thoughts) can be grounding. Try finding a few friendly faces in the audience—people who are nodding along or smiling. During my talk, I knew a couple of people in the crowd, and glancing at them helped keep my confidence up.

Long-Term Strategies to Reduce Speaking Anxiety

While in-the-moment strategies are helpful, confidence in public speaking really comes from preparation and practice.

1. Gradual Exposure

Start small. Speak in team meetings, present in front of smaller groups, or even practice in front of a mirror. I wasn’t nearly as anxious to give a talk to 300 people because I’ve spent years teaching psychology classes and speaking to teams. Experience builds confidence.

2. Visualization

Athletes and performers use mental rehearsal all the time—public speakers should, too. Picture yourself on stage, speaking clearly and confidently. Imagine positive reactions from the audience. This helps train your brain to associate public speaking with success rather than fear.

3. Build a Pre-Speaking Routine

Just like athletes have pre-game rituals, speakers can benefit from a consistent pre-talk routine. Even small habits—like setting up your materials in a certain way or taking a deep breath before stepping on stage—can create a sense of familiarity and calm.

4. Shift Your Mindset

Instead of trying to eliminate nerves, reframe them:

• “I’m so nervous” → “I’m excited to share my ideas.”

• “I hate this feeling” → “This energy is helping me perform.”

When we stop fighting our nerves, they often feel less overwhelming.

Final Thoughts

If you struggle with public speaking anxiety, know this: the physical symptoms—racing heart, sweaty palms, shaky hands—are normal and manageable.

Experiment with these techniques to build a personal strategy that works for you. I used many of them before and during my Carroll University talk, and I was way less nervous than I expected.

That doesn’t mean I wasn’t nervous at all—but I reminded myself that you don’t have to eliminate nerves to be a great speaker. You just need to learn how to work with them.

If you’re ready to work with your nerves instead of against them, reach out to our sport psychology team—we’re here to help you build confidence, calm your body, and own your next performance, whether it’s on the stage or the field.

START HERE