5 evidence-based techniques to reduce anxiety before public speaking5 min read

Since alcohol is not an option, here are 5 evidence-based techniques that will help you reduce anxiety before a presentation or a public speech.

1. Splash cold water on your face

Splash your face with cold water as if you were washing it. A wet cloth on the face will also do. This activates the mammalian dive reflex. Yes, not makeup-friendly.

Evidence: Cold-water face immersion reduces anxiety (2020)
Time: At least 1 minute

2. Diaphragmatic breathing

Breathe with your abdomen, not your chest. Place one hand on your chest (to ensure it doesn’t move) and the other hand on your abdomen (to ensure it is moving). Inhale for 4 seconds – Hold 2 seconds – Exhale for 6 seconds. Exact timing isn’t crucial; just ensure the exhale is longer than the inhale. Try to keep your chest still (otherwise it’s chest breathing). Focus primarily on your abdominal and diaphragm muscles.

Evidence: Diaphragmatic breathing reduces stress in adults (2019)
Time: At least 5 minutes
Demo: video

3. Physiological sigh

Another breathing technique. Two quick inhales followed by one slow exhale. The first inhale is normal, the second one slightly shorter (like squeezing a few more things into a full backpack, but without discomfort), followed by a calm, slow exhale. It activates similar mechanisms as diaphragmatic breathing but provides quicker results without needing to manage chest or abdominal position.

Evidence: Brief structured respiration practices enhance mood and reduce physiological arousal (2023)
Time: 1 minute, ideally 5 minutes
Demo: video-1, video-2

4. Dr. Herbert Benson‘s relaxation response method

The most scientifically validated stress-reduction method in terms of research quantity (PMC6571274, 10.1177/10547738211024797). However, one study (PMC5219566) found that Benson’s method reduces somatic anxiety only, while breathing methods reduced both cognitive and somatic anxiety.

How to do it

1. Choose a short phrase to repeat silently to yourself (e.g., “let it go”).
2. Sit down, close your eyes, and silently, rhythmically repeat the phrase.
3. If other thoughts come, acknowledge them briefly (“hello”) and return to repeating your phrase (“let it go”).
4. You can gently tap your finger on your leg or stomach rhythmically.

Time: 10 minutes (preferably 20 minutes)

Demo by the technique’s creator

5. EFT Tapping

The edgiest method here. Reduces stress and anxiety, including for public speaking. It looks unusual, but you quickly get used to it.

How to do it:

1. Gently tap each of the following points (the pic above) 7-9 times apiece:
2. Tap without pain, but enough to feel vibration.
3. Do 2 rounds: first on the left hand, head, and left under arm, then repeat on the right hand, head, and right under arm.

Time: 5-10 minutes

Better to watch a demo

Studies confirming tapping might help with anxiety

• Clinical EFT (Emotional Freedom Techniques) Improves Multiple Physiological Markers of Health (2019)
• The Effectiveness of Emotional Freedom Technique on Public Speaking Anxiety in University Student (2022)
• Clinical EFT as an evidence-based practice for the treatment of psychological and physiological conditions (2022)

EFT tapping evolved from non-scientific acupuncture. Some enthusiasts decided, “Why don’t we test these tapping points?” and surprisingly, it worked repeatedly. Please do not go beyond tapping points, though. If future studies disprove tapping’s effectiveness, remove it from your toolkit.

My technique priority:

1. I always go for water if available.
2. Then, physiological sigh
3. EFT Tapping or Benson’s method.

It is important to understand that none of these techniques guarantees calmness for the entire day, but they sufficiently reduce anxiety for you to take initial steps: turn on the camera in Zoom and say “Good afternoon,” enter a meeting room and greet everyone, or finally step onto a stage and say, “Let’s go!”