The lecture hall falls silent as Chioma’s name is called. Her heart pounds against her chest like a drum, her palms instantly slick with sweat. The PowerPoint slide glows on the screen behind her, but the words she rehearsed for hours the night before have vanished from her mind. As she walks to the podium, her legs feel like they might give way beneath her. This scenario—one that plays out in university classrooms across Nigeria every day—represents one of the most common fears among undergraduate students: public speaking anxiety.
Public speaking anxiety, or glossophobia, affects an estimated 75% of all undergraduate students. What many students don’t realize is that this response is both natural and manageable. The physiological symptoms—racing heart, shallow breathing, trembling hands—are simply your body’s ancient survival mechanism preparing you for a perceived threat. The key word here is “perceived.” Your body doesn’t distinguish between facing a dangerous animal and facing your classmates during a presentation.
The good news is that specific physiological techniques can interrupt this fear response and help you regain control. These approaches don’t just mask symptoms, they actually signal to your nervous system that you’re safe, allowing your cognitive functions to operate optimally during your presentation.
The first technique involves controlled breathing. When anxiety strikes, our breathing typically becomes shallow and rapid, which further triggers the body’s stress response. Before your presentation, find a quiet corner and practice diaphragmatic breathing: inhale slowly through your nose for a count of four, feeling your abdomen (not just your chest) expand. Hold for two counts, then exhale through slightly pursed lips for six counts. This extended exhale activates your parasympathetic nervous system—your body’s natural calming mechanism. Practicing this breathing pattern for just three minutes before speaking can significantly reduce physical symptoms of anxiety.
Progressive muscle relaxation offers another powerful approach. Beginning fifteen minutes before your presentation, systematically tense and then release each major muscle group in your body. Start with your feet and work upward to your face. Tense each muscle group for five seconds, then release and notice the sensation of relaxation for ten seconds before moving to the next area. This technique not only releases physical tension but also creates bodily awareness that can ground you during your presentation.
Hydration plays a surprisingly important role in managing speaking anxiety. Dehydration can exacerbate anxiety symptoms and lead to dry mouth—a presenter’s nightmare. Begin hydrating well before your presentation, but avoid caffeine, which can intensify anxiety symptoms. Keep water accessible during your presentation, using small sips as needed. These brief pauses for water also provide natural moments to collect your thoughts.
The stance you adopt before and during your presentation significantly impacts both how you feel and how your audience perceives you. Research by social psychologist Amy Cuddy demonstrates that adopting “power poses”—expansive, confident postures—for just two minutes before a stressful situation increases confidence and reduces cortisol (stress hormone) levels. Before entering the classroom, find a private space to stand with your feet shoulder-width apart, shoulders back, and hands on hips or stretched overhead in a victory pose. Maintain this posture for two full minutes while practicing your diaphragmatic breathing.
Once at the podium, plant your feet firmly on the ground, shoulder-width apart. This stable base literally and figuratively grounds you, preventing the nervous swaying or pacing that can distract audiences. If trembling is a concern, avoid holding papers (use note cards instead) and consider keeping one hand lightly on the podium for stability.
Eye contact presents a particular challenge for anxious speakers, yet it’s essential for engaging your audience. Rather than attempting to make eye contact with every person—which can feel overwhelming—divide the room into sections and focus on one person in each section for a complete thought before moving to another section. This creates the impression of comprehensive eye contact without the associated stress.
Movement can be strategically employed to manage nervous energy. Rather than remaining statically behind a podium, plan deliberate movements that coincide with transitions in your presentation. This purposeful movement appears confident to your audience while helping disperse the adrenaline in your system.
Voice management becomes particularly important when anxiety threatens to take over. The typical response to nervousness—speaking quickly and at a higher pitch—can undermine your credibility. Before beginning, take a deep breath and consciously lower your pitch slightly. Speak at approximately 70% of your maximum volume, which projects confidence without appearing aggressive. Most importantly, incorporate strategic pauses after key points. These pauses not only give you moments to breathe and recenter but also allow your audience to absorb important information.
For Nigerian students, cultural expectations around public speaking may create additional pressure. Many of our educational contexts emphasize formality and deference to authority, which can increase anxiety when presenting before professors and peers. Recognize that these cultural factors may intensify your anxiety, and give yourself permission to adapt presentation styles that feel authentic while respecting academic norms.
Remember that physiological management of speaking anxiety improves with practice. Each presentation becomes an opportunity to refine your approach. Consider recording your practice sessions to identify specific physical manifestations of your anxiety, allowing you to develop targeted strategies.
The most powerful realization for many students is that audiences rarely notice the anxiety symptoms that feel so overwhelming to the speaker. What appears to you as debilitating nervousness often registers to your audience as normal excitement or not at all.
As you prepare for your next classroom presentation, remember Chioma from our opening scenario. By implementing these physiological techniques, she was able to transform her speaking experience. While she still felt the initial surge of adrenaline, her prepared breathing technique prevented the anxiety spiral. Her deliberately grounded stance projected confidence she didn’t initially feel, but gradually began to embody. By the midpoint of her presentation, she found herself actually enjoying the experience of sharing her knowledge with classmates.
Your journey to confident public speaking begins with managing these physiological responses. Master your body’s reactions, and your mind will follow.