# Deep Breathing Techniques for Public Speaking:. Manage Stress & Anxiety

An episode of [Confidence on Command | Public Speaking Edition](https://invisiblenetwork.ai/podcast/1818845167), 5 Feb 2026, 5:30.

Audio: https://dts.podtrac.com/redirect.mp3/api.spreaker.com/download/episode/69480099/managing_stress_and_anxiety_with_deep_breathing_te_apple.mp3

Episode Description:. Master deep breathing techniques to conquer stress and anxiety while improving public speaking performance in this transformative episode of Confidence on Command:. Public Speaking Edition. Discover actionable strategies, practical tips, and real-world examples that will empower you to command your stage with confidence. Key Takeaways:. Understand the impact of deep breathing on reducing stress and anxiety, learn effective deep breathing techniques for public speaking, and harness the power of mindfulness to boost performance. Target Audience:. Public speakers, professionals seeking to improve their public speaking skills, individuals dealing with stress and anxiety, and those looking to enhance their overall well-being through mindful practices. Episode Tags:. Deep Breathing, Mindfulness, Public Speaking, Stress Management, Anxiety Reduction, Confidence Building, Presentation Skills, Mental Health, Wellness Podcast Category:. Self-improvement, Personal Development, Mental Health, Public Speaking Socials:. Join the movement at https://x.com/NovosPositivity (@NovosPositivity) on Twitter for daily doses of positivity, motivation, and inspiration. Subscribe to Confidence on Command:. Public Speaking Edition, and Share the podcast with your friends, and bring more mindfulness, energy, and positivity into your life every day. This podcast is created with the help of advanced AI to deliver thoughtful affirmations and positive messages just for you.

## Transcript

[0:00] Speaker 1: Hey everyone, Leo Weston here and welcome back to Confidence
[0:04] Speaker 1: on Command. You know that feeling when your chest feels tight,
[0:09] Speaker 1: your mind's racing like a Formula one car and you
[0:12] Speaker 1: just want to disappear into a pile of pillows. Yeah,
[0:17] Speaker 1: me too. Stress and anxiety are real deal breakers in life,
[0:22] Speaker 1: especially when it comes to public speaking. But guess what,
[0:27] Speaker 1: We've got the power to take control, to calm that
[0:30] Speaker 1: inner storm and step onto that stage with confidence. And
[0:36] Speaker 1: today we're diving deep into a superpower. You probably already
[0:41] Speaker 1: have deep breathing techniques. Think of this like your personal
[0:47] Speaker 1: stress busting toolkit, because let's be real. Life throws, curveballs, constantly, presentations, deadlines,
[0:56] Speaker 1: social events, all these things can trigger those anxiety butter flies.
[1:01] Speaker 1: But with deep breathing, you've got the secret weapon to
[1:04] Speaker 1: disarm those anxieties and unlock that inner calm. Here are
[1:10] Speaker 1: five key takeaways that will totally transform how you manage
[1:14] Speaker 1: stress and anxiety. First up, understand your body's signals. Ever
[1:21] Speaker 1: felt a knot in your stomach before a big presentation,
[1:25] Speaker 1: that's your body freaking out. Learning to recognize these early
[1:30] Speaker 1: signs of stress is like having an internal warning system.
[1:35] Speaker 1: It gives you a heads up to activate those calming
[1:38] Speaker 1: breathing techniques before things spiral. Remember, awareness is the first
[1:43] Speaker 1: step to control. Second, ditch the shallow breaths. We tend
[1:47] Speaker 1: to breathe super fast and shallow when we're stressed. It's
[1:51] Speaker 1: like our bodies are trying to outrun the anxiety instead
[1:55] Speaker 1: of addressing it. Deep breaths, on the other hand, send
[1:59] Speaker 1: a message to your nervous system, Hey, chill out, everything's
[2:02] Speaker 1: going to be all right. Think about taking slow, deep
[2:06] Speaker 1: inhales through your nose, filling your belly with air, and
[2:10] Speaker 1: then exhale slowly through your mouth. Imagine you're blowing up
[2:14] Speaker 1: a balloon, really expanding that belly on the inhale, and
[2:19] Speaker 1: as you exhale, visualize all that tension leaving your body
[2:22] Speaker 1: boom stress reduction magic. Third, practice makes perfect. Deep breathing
[2:29] Speaker 1: isn't something you just do in the heat of the moment.
[2:32] Speaker 1: It's like any other skill. The more you practice, the
[2:36] Speaker 1: better you get at it. Try incorporating deep breathing exercises
[2:41] Speaker 1: into your daily routine, maybe before a big meeting, during
[2:45] Speaker 1: your commute, or even right before bed. Fourth experiment with
[2:51] Speaker 1: different techniques. There are tons of amazing deep breathing exercises
[2:55] Speaker 1: out there, from box breathing to four seven eight breathing.
[2:59] Speaker 1: Find what works best for you and make it your
[3:02] Speaker 1: go to stress buster. Remember you're not looking for a
[3:06] Speaker 1: one size fits all solution. It's about finding what feels
[3:10] Speaker 1: right for your body and mind. And finally, remember that
[3:15] Speaker 1: deep breathing is just one piece of the puzzle. Combine
[3:19] Speaker 1: it with other stress management techniques like exercise, meditation, or
[3:23] Speaker 1: spending time and nature. It's all about creating a holistic
[3:28] Speaker 1: approach to well being. Ever been in a situation where
[3:31] Speaker 1: you felt completely overwhelmed, Maybe you had to deliver a presentation,
[3:37] Speaker 1: face a tough conversation, or deal with a stressful deadline.
[3:41] Speaker 1: Picture this your backstage moments before going on stage. Your
[3:46] Speaker 1: heart is pounding and your palms are sweating. You start
[3:50] Speaker 1: feeling that familiar tightness in your chest, the voice of
[3:54] Speaker 1: doubt whispering in your ear. That's when you remember deep breaths.
[3:59] Speaker 1: You take a few slow, deep inhales, filling your lungs
[4:03] Speaker 1: with air, and as you exhale, you feel the tension
[4:06] Speaker 1: melting away. You focus on your breath, allowing it to
[4:11] Speaker 1: anchor you in the present. Moment, replacing anxiety with calm,
[4:16] Speaker 1: and just like that, you're ready to rock that presentation.
[4:20] Speaker 1: You walk on stage with newfound confidence, knowing you have
[4:24] Speaker 1: the tools to manage any stress that comes your way.
[4:28] Speaker 1: That's the power of deep breathing techniques. They can literally
[4:32] Speaker 1: change the game when it comes to handling pressure and anxiety.
[4:36] Speaker 1: So remember deep breaths are your secret weapon. Practice them regularly,
[4:44] Speaker 1: make them a part of your daily routine, and watch
[4:46] Speaker 1: how much more confident and capable you become in any situation.
[4:51] Speaker 1: You've got this. If this episode resonated with you, share
[4:55] Speaker 1: it with your friends who might benefit from learning these
[4:59] Speaker 1: stress but techniques, and don't forget to leave a review.
[5:04] Speaker 1: Your feedback helps us keep bringing you valuable content like this.
[5:10] Speaker 1: Until next time, stay confident and keep breathing deep. This
[5:20] Speaker 1: podcast is created with the help of advanced AI to
[5:24] Speaker 1: deliver thoughtful affirmations and positive messages just for you.

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