Public speaking asks a lot from your system. The pressure you feel is natural activation as your body prepares to show up, so in our experience, the most effective preparation comes from working with yourself, never against.
As Liam and I were getting ready for our recent talk at the Anthropology of Consciousness gathering in Las Vegas, here are a few approaches that we recommend from our experience:
1. Regulate the nervous system first
Public speaking anxiety is largely physiological. Take 2–3 minutes before you begin to settle your system in a way that feels good to you. Even a simple, familiar practice can make a meaningful difference.
2. Reframe pre-speaking energy
Research shows that saying to yourself “I am excited” instead of “I am calm” improves performance. Anxiety and excitement share the same activation and this simple reframe can shift your attitude towards the experience.
3. Practice out loud
Active recall is more effective than rereading. This means that speaking your material out loud, and letting your voice become familiar with the content will be much more effective than going over the notes silently.
4. Rehearse the experience
Visualize yourself in the room. If possible, visit the space. Move through it. Let your body register where you will be.
5. Anchor the opening
The first minute carries the most pressure, so being really clear about how you are going to begin creates immediate stability.
6. Keep it simple
Organize your talk into 3–5 key points (your working memory can only handle about 4 chunks of information). This structure supports both you and your audience.
7. Give your pace space
Keep in mind that under pressure, we often tend to speed up. Setting a slightly slower pace as you begin to speak will support your presence.
8. Ignite the flame. Speak to serve.
Last but not least, before you begin, come back to this:
Not How will I do?
But How will I serve?
Let that guide your energy, your pacing, and your attention.
If you boil it down:
- Regulate your body
- Reframe your energy
- Practice out loud
- Anchor your opening
- Stay oriented to service
Be kind to yourself as you prepare. Self-observation without judgement is key!