Public speaking is an invaluable skill that plays a crucial role in many aspects of life, including work settings and personal relationships. Whether you are presenting at a business meeting, delivering a keynote speech, or speaking at a community event, the clarity and confidence with which you present your ideas can greatly influence your success.

The act of breathing is frequently disregarded when developing an effective public speaking style. Proper breathing practices can support you in managing anxiety, maintaining a steady voice, and projecting confidence.  In this blog post, we will explore seven breathing techniques that can significantly improve your public speaking skills. 

1. Diaphragmatic Breathing

The diaphragmatic breathing (known as belly breathing) technique engages the diaphragm, allowing for deeper breaths that fill the lungs more efficiently than shallow chest breathing. This method helps reduce anxiety, improves voice control, and increases lung capacity, ensuring a steady and strong voice during presentations.

To practice diaphragmatic breathing, find a cozy sitting position and place your hands on the belly. Breathe intensely through your nose, letting your chest remain still and your abdomen expand. For a few seconds, keep your breath and gently exhale to deflate your abdomen. Repeat this approach for a number of minutes, focusing on the repetitive movements of your belly.

To naturally incorporate diaphragmatic breathing into your speaking preparation, push it into a regular component of your daily practice. Practice this technique before speaking engagements to calm nerves and ensure a steady, controlled voice. 

2. Box Breathing

Box breathing is an easy way to reduce tension and improve attention while public speaking. It involves breathing in a rhythmic pattern, which can help calm the mind and stabilize the heart rate, which is essential for maintaining composure.

Follow these instructions to practice box breathing. Four counts are associated with each breath: four counts via the nose, four counts while holding your breath, four counts through the mouth, and four counts while holding your breath. Repeat this sequence for multiple cycles, concentrating on the consistent pattern of your breath.

Using box breathing before and during public speaking can help reduce anxiety, enhance concentration, and ensure a steady, confident delivery. Regular practice of this technique can also improve overall respiratory health and mental clarity, making it a valuable tool for any public speaker.

3. 4-7-8 Breathing

The 4-7-8 breathing technique is crafted to alleviate anxiety and enhance relaxation, rendering it suitable for public speakers. This approach entails a distinct breathing pattern that aids in soothing the nervous system and enhancing concentration.

The 4-7-8 technique is as follows: inhale silently through your nose for four counts, pause your breath for seven repetitions, and then completely release through your mouth for eight times. Repeat this sequence four times to feel the calming benefits it offers.

Include the 4-7-8 breathing technique in your pre-speaking routine to help control nerves and improve mental clarity. Regular practice can lead to a more relaxed state of mind, helping you deliver your speeches with greater confidence and control.

4. Alternate Nostril Breathing 

Breathing with the help of your alternate nostrils promotes calm and energy balance in the body. With this procedure, you breathe through each nostril alternately, one at a time.

To perform the exercise, take a comfy seat and shut your right nostril with your thumb. Lock your left nostril with your right ring finger after taking a big breath. Slowly release the air by opening your right nose. Close your right nostril after taking a breath, then release the air via your left nose. Repeat this process for several cycles.

Incorporate alternate nostril breathing into your pre-speech routine to enhance focus and calm. This practice will help you maintain composure, ensuring a steady and clear delivery during your presentation.

5. Resonant Breathing

Resonant or coherent breathing involves maintaining a steady breathing rate to achieve a state of calm and focus. This method usually entails breathing at a pace of five breaths per minute, which harmonizes the autonomic nervous system and improves mental clarity.

To engage in resonant breathing, sit comfortably with a straight back. Take a gentle six-second breath via your nose, then slowly release it for the same amount of time. Maintain this rhythm for several minutes, ensuring your breaths are steady and uniform.

This method supports a steady voice and calm demeanor, essential for effective public speaking. Regular practice will improve your overall stress management and speaking performance.

6. Progressive Muscle Relaxation Breathing

Progressive Muscle Relaxation (PMR) combined with breathing helps release physical tension and calm the mind, making it an excellent technique for public speakers. This technique includes both tensing and relaxing various muscle groups while concentrating on your breathing.

Choose a comfy sitting or lying place for practicing Progressive Muscle Relaxation (PMR). Start by inhaling deeply and tensing a particular muscle group, like your shoulders, for a count of five. Exhale gradually, releasing the tension to experience complete muscle relaxation. Progress through various muscle groups, such as your face, neck, arms, and legs, applying the same technique.

Incorporate PMR into your pre-speech routine to reduce physical tension and achieve a relaxed state. This technique will help you maintain a calm, steady presence, enhancing your vocal delivery and overall public speaking performance.

7. Equal Breathing 

Equal breathing is a straightforward yet effective method that fosters equilibrium and relaxation by ensuring that the durations of inhalation and exhalation are equal. This method is particularly useful for public speakers, as it helps maintain a steady breath and calm demeanor.

To engage in equal breathing, sit comfortably with a straight back. Breathe in gently and evenly through your nose for four counts while keeping your breathing smooth. Take another four breaths via your nose. Focus on making each inhale and exhale identical in length and intensity. Repeat this cycle for several minutes.

Incorporating a structured breathing technique into your public speaking routine can significantly improve your performance. For those looking for a guided approach to mastering these techniques, consider using tools like the Oxa breathing coach, which offers personalized training to enhance your breathing skills.

Conclusion

Master these seven breathing techniques to enhance your public speaking skills. Regular practice will help reduce anxiety, improve voice control, and maintain a calm, confident presence, ensuring a clear and effective delivery every time you speak.