Breathing exercises for public speaking
Your breathing gets shallow when all eyes are on you, and you rush to finish before the air runs out. Three routines (3, 5 and 10 minutes) to calm your nerves and steady your voice.
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How you breathe shapes how you sound. Under pressure, most people breathe high and fast in the chest. Those breaths are short, so your voice runs out sooner and tightens up. Slow, low breathing (often called diaphragmatic or belly breathing) gives your voice a steadier supply of air and helps calm your body down.
Below are three routines. Use whichever fits the time you have.
3-minute routine
For just before a presentation, call or meeting: in the bathroom, a corridor or your car.
Posture reset
Stand tall. Roll your shoulders back and down and lift the crown of your head. Slumping squeezes the space your lower ribs and belly need to expand; standing tall gives them room.
Belly breathing (4 in, 6 out)
Hand on your belly. Breathe in through your nose for 4 counts so your belly moves outward rather than your chest lifting. Breathe out through your mouth for 6 counts. Do 4 rounds. Slow breathing with a longer out-breath is one of the simplest ways to settle your body.
Box breathing
In for 4 counts. Hold for 4. Out for 4. Hold empty for 4. Repeat 3 times. It’s widely taught to people who have to stay calm under pressure, and the counting gives a racing mind something to hold on to.
5-minute routine
For 10–15 minutes before an important presentation, pitch, interview or performance.
Practice inside the Astound app
Full-body release
Stand with feet hip-width apart. Breathe in, tense every muscle you can for 3 seconds, then let it all go as you breathe out. Do this twice. Tension in your shoulders, jaw and neck shows up in your voice.
Diaphragmatic breathing
Hand on belly. 4 counts in, 6 counts out. Keep your shoulders and upper chest quiet and let the movement happen low down. Do 8–10 rounds. By the end your breathing should feel slower and lower.
Breath and speech
Take a low breath, then say a sentence on the out-breath. Start with 5 or 6 words and build up. Notice where you want to gasp. Those are the places to add a pause.
Final reset breath
One last slow breath: in for 5, out for 8. Let your shoulders drop. You’re ready.
Leila Bostic
Voice coach & speech therapist
Breath support is the foundation of every routine in Astound. Leila guides you through short breathing and voice exercises you can do in a few minutes a day.
Every lesson is taught on video by Leila herself. A real speech therapist and voice coach, not an AI.
“Astound makes it easy to get your reps in every day. It's easy to find 3-5 minutes for the exercises and builds confidence in my voice.”
Common questions
What is the best breathing exercise for public speaking nerves?
Start with slow belly breathing with a longer out-breath: in for 4 counts so your belly moves outward, out for 6. Slow breathing like this is consistently linked in research to a calmer body. If counting helps you focus, add box breathing: in 4, hold 4, out 4, hold 4. Do 3–5 rounds just before you speak.
How long before a presentation should I do breathing exercises?
The 3-minute routine works right before you speak, even in a bathroom or a corridor. The 5-minute routine fits 10–15 minutes beforehand. The 10-minute routine is daily practice: do it most days, whether or not you have something coming up, so the calmer pattern is already familiar when you need it.
Why does my breathing get shallow when I speak in front of people?
Stress switches on the fight-or-flight response, which tends to make breathing faster and higher in the chest. Quick, shallow breaths run out sooner, so your voice can sound tight and rushed. Slowing your breath down and letting it drop lower is one of the few parts of that response you can steer on purpose.
Can breathing exercises stop my voice from shaking when nervous?
They often help. A steady voice needs a steady flow of air, and tense, shallow breathing makes that flow uneven. Slow breathing before you speak, and regular practice so it becomes your habit, give your voice a steadier base. If your voice shakes even when you’re calm, see a doctor or speech therapist.
More guides
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Breath control
How to stop running out of breath when speaking
Projection
How to project your voice without straining
Nerves
How to stop your voice shaking when nervous
Confidence
How to sound more confident when you speak
Your voice
Why do I hate the sound of my voice?
Self-affirmation
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Research
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