Speaking in public can be nerve-wracking, especially when you lose your train of thought or experience panic attacks on stage. Drawing on years of experience in coaching public speakers, we’re sharing the best public speaking breathing techniques to help you deliver your speech or presentation with confidence and voice control.
Public Speaking Breathing Techniques
Breathing techniques for public speaking encompass a variety of methods, including diaphragmatic breathing for better breath control, pursed lip breathing to regulate exhalation, and box breathing or alternate nostril techniques for stress reduction. Additionally, slow breathing and rhythm control, along with deep breathing practices, help speakers maintain a steady pace and manage nerves.
Our students have grown to become more confident and persuasive speakers with the guidance of our public speaking coaches who teach these breathing methods.
| Technique | Best For |
| Diaphragmatic breathing | Increasing lung capacity and reducing tension in the upper body |
| Pursed lip breathing | Slowing down breathing rate and reducing anxiety |
| Box breathing | Improving focus and concentration and balancing energy |
| Alternate nostril breathing | Enhancing vocal control and centering thoughts before speaking |
| Slow breathing | Regulating heart rate and improving pacing in speech |
Foundational Breathing Techniques for Speaking in Public
Learning effective breathing techniques is part of mastering public speaking. These foundational methods can help you stay calm, control your voice, and manage your rhythm while delivering a speech or presentation.
1. Diaphragmatic Breathing
Diaphragmatic breathing, also known as belly breathing, is one of our most used breathing strategies to remain calm when speaking in front of a crowd. A study published in 2020 shows that people who practiced diaphragmatic breathing at least twice a day and 10 exercises per session have reduced anxiety. To practice:
- Sit or lie down comfortably.
- Place one hand on your chest and the other on your belly.
- Inhale deeply through your nose, allowing your belly to rise more than your chest.
- Exhale slowly through your mouth, feeling your belly fall.
2. Pursed Lip Breathing
Pursed lip breathing is a simple way to slow your breathing rate and make each breath more effective. Use this breathing method to extend the exhalation phase, allowing you to control your breathing better and maintain composure.
- Inhale through your nose for two counts.
- Pucker your lips as if you’re about to whistle.
- Exhale slowly through your lips for four counts.
3. Box Breathing
Box breathing is a type of deep breathing that aims to reduce nervousness and improve voice resonance. Practice these box breathing steps to enhance your performance and concentration:
- Inhale for four counts.
- Hold your breath for four counts.
- Exhale for four counts.
- Hold again for four counts before starting over.
4. Alternate Nostril Breathing
By balancing the flow of energy through the body and calming the nervous system, this breathing technique can help you deliver your message with greater confidence and clarity.
- Use your right thumb to close your right nostril.
- Inhale through your left nostril.
- Close your left nostril with your ring finger.
- Exhale through the right nostril.
- Repeat on the other side.
5. Slow Breathing
Controlling the rhythm of your breathing can stabilize your voice. This can help deliver your speech smoothly, even if you need to add vocal variety to your speaking voice. To practice slow breathing:
- Breathe deeply and slowly, aiming for about six breaths per minute.
- Practice counting to three as you inhale and exhale to maintain a steady rhythm.
- Focus on making your exhalation longer than your inhalation.
Incorporating Breathing into Speech Delivery
Your breath can significantly improve how you prepare, deliver, and evaluate an effective speech. By incorporating these techniques into your speaking routine, you can enhance your vocal power, pacing, and stage presence.
Timing Your Breath With Speech
As you speak, it’s vital to coordinate your breath with your words. This helps maintain a steady flow and reduces nervousness.
- Practice deep breathing exercises before your presentation.
- Breathe deeply through your diaphragm.
- Take a breath at natural pauses.
Breath Control for Enhancing Vocal Projection
Proper breath control can help your voice reach the entire audience with clarity. It’s important to modulate your voice in public speaking, so it’s heard clearly by everyone, even in large rooms.
- Maintain good posture while speaking.
- Breathe from your diaphragm to support vocal power.
- Inhale fully before speaking and exhale as you speak.
Breathing Strategies to Manage Public Speaking Anxiety
About 75% of people suffer from glossophobia, or the fear of speaking in front of groups of people. Physical manifestations of public speaking anxiety include shaking, perspiration, fast heartbeat, and shortness of breath. With our breathing techniques, you can learn how to counter these problems in any situation.
Leveraging Relaxation and Mindfulness Techniques
Practicing mindfulness is one of the best ways to overcome the fear of public speaking. It helps bring your attention to the present moment, reducing anxiety and stress. Try these simple steps:
- Inhale slowly through your nose for a count of four.
- Hold your breath for a count of four.
- Exhale through your mouth for a count of eight.
- Repeat this cycle at least three times.
Breathwork for Reducing Fear and Stress Responses
Breathwork can be powerful for managing the body’s fear and stress responses. This method helps regulate your nervous system, reducing the impact of stress. Practice the 4-7-8 breathing method:
- Inhale through your nose for a count of four.
- Hold your breath for a count of seven.
- Exhale completely through your mouth for a count of eight.
Related Questions
What Is the Importance of Breathing in Public Speaking?
Proper breathing when speaking in public is important for maintaining a calm demeanor, projecting your voice effectively, and controlling your pace. It helps regulate your nervous system and provides the necessary oxygen to support clear articulation and sustained speech.
What Type of Breathing Is Best for Speech?
Diaphragmatic breathing, also known as belly breathing, is considered the best type of breathing for speech. It allows for fuller lung capacity, better breath control, and a more relaxed vocal apparatus, resulting in improved voice quality and projection.
How Does Rapid Breathing Negatively Impact Speech?
Rapid breathing can negatively impact your speech by causing shortness of breath, leading to rushed delivery and a higher-pitched, less authoritative voice. It can also increase anxiety and tension, making it difficult to maintain composure and clarity.
Conclusion
As you practice these methods, you can find the best breathing technique that will help you maintain composure, gather your thoughts, and speak properly. We hope our public speaking breathing strategies can help transform your presentations, allowing you to project confidence and deliver your message with clarity and impact.
