Breathe Like a Zen Master – A Simple Technique to Calm Your Nerves
Mar 07, 2025A long time ago I was enjoying a speech delivered by a meditation master. Forgot his namebut remembered what he said "You westeners are all doing it wrong... when you are inhaling and exhaling, it's not the breath you should be focusing on, but the empty space between them. That's where the meditation rests...."
The empty space between ...
Personally, I like to imagine the INHALE to be about my INPUT - the hours I spent becoming a master in the art of public speaking, the time and effort it took for me to become the coach I am today.
Then, in the space between is like the time the universe needs to make things happen. I surrender to the will... (Yep, I know, it sounds a bit woo woo... but who would we be without belief!!!)
Lastly, the EXHALE. The OUTPUT or rather the outcome for the audience...
Breathing is Important because ...
Well, you cant speak if there is no air in your lungs to exhale, your vocal cords don't function. Simple. Phisicaly, calming your breathing will calm your body, your nerves... but also visualise!
How to Control Your Nerves with Deep Breathing Before a Speech?
When nervous, your breathing becomes shallow, which can make anxiety worse. Deep breathing can quickly calm your mind and body before a presentation. Oxygen is essential for your brain to function optimally, and when you’re anxious, you tend to take quick, shallow breaths that can increase your nervousness. By taking control of your breath, you can send calming signals to your nervous system, reducing your stage fright.
The 4-Step Method:
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Inhale through your nose for 4 seconds.
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Hold your breath for 4 seconds.
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Exhale slowly through your mouth for 4 seconds.
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Repeat until you feel relaxed.
Additionally, visualization while breathing can be helpful. As you inhale, imagine yourself absorbing confidence, and as you exhale, picture yourself releasing fear. Practicing this technique regularly will make it easier to employ before speaking in public.
This technique sends signals to your brain that you are in control, reducing the fight-or-flight response.
Watch this video I made that covers breathing...
https://www.youtube.com/watch?v=KyhPb-hICL8&t=47s
XOX
Meta Groselj
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