4 ways to slow your heart rate before a presentation

It’s tough when you’re about to deliver a presentation, and your heart is pounding so hard it feels impossible to think straight. But here’s the thing: anxiety is a completely normal response to public speaking. In fact, around 80% of us experience it. So, don’t let that racing heart convince you otherwise—you’re not alone, and you can manage it.

The secret? Let the anxiety wash over you like a wave as you start speaking. As you get into the flow of your presentation, your focus will naturally shift to what matters most: connecting with your audience.

Still, nothing is more distracting than the feeling of your heart racing out of control. Here are 4 quick ways to slow it down and regain your calm:

1. Try the Valsalva Maneuver

This technique uses your body’s natural reflexes to lower your heart rate. Here's how:

• Take a deep breath.

• Close your mouth and pinch your nose shut.

• Exhale forcefully, as though you’re blowing up a balloon—with your mouth closed.

• Hold this pressure for 10–15 seconds, then release.

This increases pressure in your chest and activates your vagus nerve, which signals your heart to slow down.

2. Practice 4-7-8 Breathing

This breathing exercise is a game-changer for calming nerves and activating your parasympathetic nervous system (the one responsible for relaxation):

• Inhale for 4 seconds.

• Hold your breath for 7 seconds.

• Exhale slowly for 8 seconds.

Repeat this cycle for 3 minutes. By doing this, you’re essentially flipping the switch on your fight-or-flight response and easing into a state of calm.

3. Channel Nervous Energy

Nervous energy doesn’t have to feel overwhelming—it’s just energy, after all! Release it by taking a short walk around the room and repeating affirmations to yourself, like:

• “I am calm.”

• “I’ve got this.”

• “I can handle this.”

• “I am ready for this.”

Movement combined with positive self-talk can work wonders to ground you.

4. Skip the Caffeine

If your nerves are already on edge, caffeine will only amplify them. Before your presentation, skip the tea, coffee, or cola, and stick to water. Hydration helps you feel more balanced and focused.

If you find yourself battling anxiety regularly, try cutting caffeine from your daily routine—you might be surprised at how much calmer you feel overall.

It’s Your Body—You’re in Control

When it comes to managing anxiety, remember this: your body listens to your mind. Take charge of your thoughts, and your body will follow. With these simple techniques, you’ll feel ready to face the stage—and your audience—with confidence.

Learn more about how to overcome public speaking anxiety through 1-to-1 presentation skills coaching.