Three Ways to Calm Presentation Nerves

1. Presentation Preparation: Feel Bigger Than You Are 
Normally people practice their presentations hunched over in front of the computer. If the main way you’ve practiced saying these words is sitting down, talking quietly to a screen, it will be hard to feel comfortable standing up tall in front of a crowd. In order to effectively command a room, you need to practice feeling bigger than you are, not smaller. An easy way to practice this is to rehearse your speech standing on a stool or chair. Notice how your perspective, posture, and vocal power change.
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2. Before You Walk Up: Tense and Release
When you are worried about a presentation, your body reacts by slowly tensing up. This tension accumulates and will affect your performance. Therefore, before your speech, as you’re sitting in your chair try squeezing your feet, legs, stomach, and hands. After about ten seconds, release. Feel that ease. By adding in extra tension and then releasing, you remind your body that it can relax. This will help your nervous system go back to neutral.

3. As You Begin the Presentation: Fully Exhale
Most people hold their breath before starting a presentation. They are so worried about remembering their content, they forget to exhale. To calm yourself down, I suggest exhaling as you walk up to give your presentation. You want to start speaking with a full breath, rather than with one you’ve been holding. You can even think of saying “Hello” as a sigh. This way, you’ve incorporated multiple ways for your body to relax before you give the presentation.

By practicing your speech standing up tall, releasing the tension in your body, and exhaling before you begin, you can start to overcome the nerves you feel before giving a presentation.