PHYSICAL TOOLS

Even after we have worked on developing a positive attitude toward the public speaking situation, it is possible that a surge of adrenaline that comes in the final moments before getting up to give a speech might create excessive energy that we might affect our delivery. Therefore, it helpful to have tools to deal with this physical aspect.

These tools might be useful at several points in the preparation process:

·        To relax you so that you can concentrate on thorough preparation

·        To help you create a positive image in your mind before the speaking situation

·        To calm last-minute jitters the day of the speech

·        To adapt to physical reaction during the speech

OUR MAJOR TOOLS WILL BE

·        MUSCULAR RELAXATION

·        ABDOMINAL BREATHING

·        PHYSICAL EXERCISE

MUSCULAR RELAXATION

Our knowledge of the human body indicates that we can not experience two opposite states at the same time. Tension and relaxation are opposite states and so we can use one to substitute for the other.

Try this with your fist. Begin by resting it on the table in front of you. Make a fist as tight as you can. Hold it for five seconds and then release. Notice the contrast. Let the warmth and relaxation flow into it. If you try this three times in a row, you will notice that the relaxation is there to stay.

The extreme tensing allows the muscles to reach a higher state of relaxation after the tension is released.

 This same kind of relaxation can be achieved especially in your legs and hands (which tend to give us trouble by trembling). This exercise can be done in ways that will not be noticed even by the person sitting next to you by

Ø      pressing your toes against the floor as hard as you can. Hold. Release. Repeat 3 times.

Ø      pointing your toes to the ceiling. Hold. Release. Repeat 3 times.

Ø      pressing your hands together until your forearms are tight. Hold. Release. Repeat 3 times.

Ø      making a fist. Hold. Release. Repeat 3 times.

Ø      pressing the side of your foot against the leg of your chair. Hold. Release. Repeat 3 times.

 Use all of these for general bodily relaxation or just the ones you need for “trouble spots”.

 ABDOMINAL BREATHING

 It’s easy to forget that muscles control our breathing too. And so general body tension causes us to breathe in a shallow way that also causes our heart rate and jittery feelings to increase. Proper deep breathing will slow our heart rate, increase calmness and ability to concentrate.

 To breathe from your abdomen,

¨      Find your rib cage and place one hand directly below it

¨      Inhale slowly and deeply through your nose for a count of four (1-2-3-4-)

¨      If you are doing it properly, your abdomen will expand, your hand will rise, but your chest will be fairly still

¨      Pause for a count of four trying to keep your face relaxed

¨      Exhale slowly and fully through your mouth taking a count of four

¨      During this practice, you might want to make a “whooo” sound

¨      As you exhale, try to let your tensions go out with your breath

¨      Do not gulp air but keep your breathing as smooth as possible

¨      If you begin to feel dizzy, simply breathe regularly for a few minutes

 PRACTICE THIS BREATHING TECHNIQUE SO THAT YOU WILL BE ABLE TO ACHIEVE IT WITHOUT ANYONE NOTICING. A FEW OF THESE BREATHS JUST BEFORE YOUR SPEECH WILL SLOW YOUR BODY SYSTEMS AND GIVE YOU A SENSE OF CONTROL.

 PHYSICAL EXERCISE

 Studies have shown that people who exercise regularly experience generally lower levels of anxiety than people who don’t. Many activities such as athletic competition involve a “warmup” period.  Purposeful physical activity decreases the excess energy that tends to “creep out” during delivery. If we don’t release the energy in positive ways it will come out in ways like fidgeting, excessive shifting of weight, and general agitation. Many professional speakers use physical activity to release stress right before a speech.

 Once such activity which also uses abdominal breathing is called “The Windmill”. 

¨       Stand up straight with shoulders back and neck erect

¨       Hold your arms out in front of you

¨       Inhale deeply and hold your breath

¨       Swing your arms backward in a circle two times

¨       Swing your arms forward in a circle two times

¨       Stop and exhale fully until all your air is released

¨       Shrug your shoulders and release any leftover tension

GO BACK TO YOUR PERSONAL GAME PLAN AND FILL IN THE PHYSICAL TOOL THAT YOU HAVE SELECTED.  AS WITH ALL OF THE ITEMS IN YOUR PLAN, IT'S IMPORTANT TO TRY A DIFFERENT TOOL IF THE ONE YOU HAVE SELECTED DOES NOT SEEM TO BE HELPFUL. HOWEVER, LEARNING TO COPE WITH SPEECH ANXIETY CAN BE A GRADUAL PROCESS - DON'T EXPECT INSTANT SUCCESS.

Learning More