Ep 256. A Simple Hack for Anxiety During Public Speaking

Not Another Anxiety Show

Kelli Walker

Therapy, Health & Fitness, Mindfulness, Health, Alternative Health, Mental Health, Anxiety, Claireweekes, Counseling, Brenebrown, Research, Meditation, Panicattacks, Science, Selfhelp, Stress

4.8 • 655 Ratings

🗓️ 16 January 2023

⏱️ 3 minutes

🔗️ Recording | iTunes | RSS

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Summary

Join Kelli as she shares a simple, but not always easy (it gets easier with practice!), hack for working with anxiety during public speaking.

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Disclaimer: Hopefully you find the information in this podcast helpful but it is not intended to replace medical advice and should not be used as such.

Transcript

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0:00.0	Hey, guys, welcome to not another anxiety show.
0:15.2	I'm your host, Kelly Walker, and today it's just me sharing a little hack for public speaking. One of my most favorite things.
0:24.5	Not. So, you know, full disclosure here, I wouldn't expect this hack to make you feel fully at ease or calm while giving a presentation at work or introducing someone at a conference, but it can skim like
0:39.7	10% of the anxiety off the top. And this might be the simplest exercise I've shared yet. So,
0:47.7	next time you're practicing a speech, try to fit a few more words in between breaths. This will elongate your exhale without you really need to focus on your breath.
0:59.2	And elongating your exhale stimulates that parasympathetic nervous system,
1:03.5	the nervous system that's responsible for rest and digest,
1:08.2	aka feeling a little more chill.
1:11.7	Now, I said this may be the simplest exercise, but it's not necessarily the easiest.
1:17.9	I don't know about you, but when I'm anxious, I feel like I'm not getting enough air.
1:22.5	So if I was on stage giving a presentation, my instinct would be to breathe like every other word.
1:31.7	Like so. Hi. My name is Kelly Walker. You know, kind of throwing myself into hyperventilation mode.
1:41.7	This is why we practice so that it's easier when it's go time.
1:46.5	And it may still feel hard when you first get up to that podium, but this exercise will
1:51.3	regulate your breathing pretty quickly without you even needing to focus on your breath so that
1:56.1	you're not unconsciously hyperventilating and further, further stimulating that fight or flight mode.
2:03.6	On a side note, when I was struggling with agoraphobia and having several panic attacks a day at home,
2:10.4	I noticed, you know, one of the few things that gave me some relief was reading out loud.
2:17.1	It would take some of the edge off. And now I know
2:19.6	why. You know, it regulated my breath when I didn't have the ability or capacity to purposefully
2:26.2	regulate it myself. Deep belly breathing at that time? No way. So, you know, it's very interesting how our bodies respond to a shift in our breathing
2:37.3	or movement or a shift in posture. It truly is a feedback loop between our brains and bodies.
	...

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