And did you remember to breathe?

"I like breathing. Oxygen is so sexy!"— Kris Carr

Who controls their breath, controls the situation. This variation of a well-known saying fits perfectly for someone speaking in front of an audience (as well as in many other situations).

What is my breath like? Do I breathe with my diaphragm or with my chest? Does my breath flow freely or does it get stuck somewhere? Do I breathe unconsciously just to stay alive, or on the contrary—do I know how to breathe consciously?

Even the ancient Egyptians said: “The word that is born with the breath is the essence of a person…”

We all need more energy. We all experience stress, tension, and fatigue. Public speaking is a constant challenge. To meet that challenge and to be victorious, we must be composed, energetic, calm, and in harmony. The importance of breathing is immense. Simple but powerful breathing exercises can help you prepare for important speeches and handle stressful situations more easily.

Breathing exercises are one of the “secrets” that will allow you to achieve more, reduce tension, and maintain calm under any circumstances. And this mysterious source of power is available to everyone! The most valuable natural resource lies right beneath our noses.

Do these states sound familiar to you?

Fear, anxiety, rapid breathing, shortness of breath, increased heartbeat, dry mouth, sweaty palms, pale or flushed face, a sense of “I see or hear nothing,” tense muscles, trembling…

These and similar symptoms greatly affect your voice and your ability to speak with energy and enthusiasm.

Why do I run out of breath when speaking publicly?Why does my voice feel weak or powerless?

The answer is simple: incorrect breathing significantly impacts our ability to speak in public.

Let’s start with the foundational breathing practice:

Diaphragmatic Breathing Practice

Many people have the habit of shallow chest breathing—quick, superficial inhalations into the upper chest. This breathing pattern can trigger and elevate stress levels. It activates the "fight or flight" reflex.When we breathe like this, we become more anxious and irritable, and it becomes harder to relax. So, it encourages agitation and nervousness.

Rule of anxiety management: breathe slowly using your belly.The main anti-stress breathing technique is called "Low and Slow". Slow and deep. Make it an unconscious habit!

Diaphragmatic breathing is breathing with your belly, not your chest. This slow, deep, diaphragmatic breath supports good health and high performance. The diaphragm is the largest muscle in the body. While we have many breathing muscles—including auxiliary ones—the diaphragm is the primary breathing muscle.

Diaphragmatic breathing is crucial for effective breathing and a healthy lifestyle. The lower parts of our lungs are rich in blood vessels—this is where gas exchange happens most efficiently. So, we must learn to breathe easily, naturally, and automatically into these lower regions of the lungs.

Breathe in deeply and inflate your belly. Direct the air to your body’s center of gravity, about five centimeters below the navel—midway between your belly wall and your spine. As if inflating a balloon in your abdomen. As you exhale, deflate the balloon and pull the belly inward. Inhale through your nose, filling your belly with air, then exhale through your mouth while gently pushing your belly inward.Exhale slowly and steadily. When you’re alone, you can also exhale with a sound—like “aaaaaa”—to help maintain a continuous airflow.

It’s important to do everything gently, without force. You should feel comfortable and relaxed. This basic practice will calm you down and strengthen your voice.

Diaphragmatic Breathing During Public Speaking

When preparing for a speech, use this practice as often as possible—before and during your speech.

On the day of your speech, begin practicing in the morning: While brushing your teeth, having breakfast, commuting to the office or conference hall—keep practicing. Continue during your preparation. Then, right before the speech—when tension peaks—use this extended diaphragmatic breathing technique:

• While waiting for your turn to speak (that agonizing wait), focus on your breathing. If you're sitting, concentrate on the weight of your body on the chair and on your feet. Exhale as long as you can.

• If you're standing, feel the weight of your body grounded in your feet. Exhale as long as you can.

• Check that your shoulders are relaxed (they usually carry the most tension).

• At this moment, don’t think about your speech. The only thing you need to focus on is your breath.

• So now, consciously aware of your body, take a deep belly breath and slowly, gradually exhale.

Then, when someone says your name and invites you to speak, do the following:

• Inhale as you stand up

• Exhale as you walk to the speaking area

• Inhale when you arrive at your spot

• Exhale again

• Inhale — and begin your speech

That said, the order of inhale/exhale is not critical. You could start your speech after an exhale. The most important thing is to remember: when you panic or start doubting yourself — EXHALE.

Focusing on the exhale is very, very important:Inhale will happen anyway because you're under stress. But exhaling releases tension, calms you down, relaxes your body, and helps you make decisions. In stressful situations (which public speaking definitely is), we tend to inhale more than we exhale.Our heart starts "climbing out of our chest," making us even more tense. So in such cases, we should consciously EXHALE—and that’s perhaps the most important part of breathing practice.

These exercises won’t just make you a better public speaker…They will teach you how to calm down and relax in any situation in life.

Breathing is not just a physical act—it expands consciousness. Proper breathing helps us avoid many problems: stress, bad mood, tension, fatigue, fear of public speaking…

If I know how to “breathe out” those feelings, I become happier. Conscious breathing transforms your outlook on life. You become more positive and let go of fear, guilt, anger.

Conscious breathing, together with expanding awareness, sharpens your intuition and helps you find the answers you seek, clearing doubts.With regular practice, your thoughts become clearer, and you begin to see your life and opportunities from a new perspective.

A conscious person realizes that it’s possible to be happy at all times, and that stress or provoking situations (which abound in public speaking) are simply lessons—ones we can handle with ease and move forward.