Why Nervous Energy Can Be A Key to Powerful Public Speaking
Public speaking is often nerve-wracking, with nervous energy ranking as one of the biggest challenges for speakers. From leg bouncing to shaky hands or clenched fists, these habits can distract from your message. What if you could transform that nervous energy into your secret weapon for captivating your audience?
We coach a lot of doctors for live television and other media outlets. Let me tell you about one doctor I was coaching for live television. His medical expertise was unmatched, but his nervous habits—leg bouncing, a lack of eye contact, and shaky hands—were stealing the spotlight. The solution? I prescribed him a simple lifestyle adjustment: running in the morning instead of the evening. He was already a marathon runner. He loved running. He just ran each day at night, after work. Once I dug into this during our session and shifted his running routine to first thing in the morning, he was able to channel his nervous energy early in the day. This now leaves him calm and focused when it matters most. Months later, he shared that this shift was been a game changer.
Here’s how you can turn your nervous energy into a strength, not a distraction.
How Nervous Energy Impacts Your Audience
You can make audiences nervous. They may end up doubting you because of these physical cues that you’re nervous. We see it all the time. Audiences pick up on your energy, whether it’s calm and composed or jittery and scattered. Nervous habits, like speaking too quickly or fidgeting, can distract from your message and make it harder for your audience to connect with you.
On the flip side, when you channel your energy effectively, you exude confidence and control, drawing your audience in and making your message resonate.
Pro Tip: Practice channeling your energy in front of a trusted colleague or coach. Getting feedback can help you refine your delivery and build confidence.
How to Leverage Nervous Energy to Captivate Your Audience
Before diving into solutions, let’s reframe how we see nervous energy. It’s a physiological response designed to prepare you for action—your body’s way of saying, “This moment matters.” Instead of trying to eliminate nerves, aim to channel them into focused energy that enhances your performance.
Ready to take your public speaking skills to the next level? Contact Janicek Performance Group for personalized coaching and expert strategies.
Proven Techniques to Manage Nervous Energy
1. Start Your Day with Stress-Relieving Movement
Physical activity is a proven stress reliever. Whether it’s a morning jog or walk, yoga session, or quick workout, exercise releases endorphins, reduces cortisol levels, and helps you enter the day with clarity and confidence.
Pro Tip: Choose an activity you enjoy. When your body feels good, your mind follows.
2. Master Deep Breathing for a Calm Mind
When nervous energy kicks in, your breathing tends to become shallow. Deep, intentional breaths can activate your parasympathetic nervous system, helping you feel calm and in control.
Try this: Inhale for a count of four, hold for four, exhale for four, and repeat. This simple exercise can center you before you step on stage or in front of a camera. This is called “Box Breathing,” and even the military does it. Try it!
3. Build a Confidence-Boosting Ritual
Grounding rituals provide a sense of stability before high-stakes moments. For some, this might mean meditating, journaling, or visualizing a successful outcome. For others, it could be as simple as listening to a favorite song or sipping a cup of tea.
Find what works for you: The key is consistency—make it part of your routine before any big moment.
Common Public Speaking Mistakes and How to Avoid Them
Mistake 1: Trying to Eliminate Nerves Entirely
Nerves are natural and can even enhance your performance. Instead of fighting them, focus on managing them to become a more engaging public speaker.
How to Avoid It: Reframe nerves as excitement. Remind yourself that this energy signals that you care about the moment and your audience.
Mistake 2: Neglecting Your Physical and Mental Well-Being
Your body and mind are connected. Neglecting exercise, sleep, or nutrition can amplify nervous energy. Prioritize physical wellness to set yourself up for success.
How to Avoid It:
- Exercise regularly: Physical activity helps regulate stress and improve mental clarity.
- Prioritize rest: Aim for at least 7-8 hours of sleep the night before your presentation.
- Fuel your body: Eat balanced meals that include proteins and healthy carbs to sustain energy levels.
Mistake 3: Speaking Too Quickly or Rushing Through Your Speech
Nervous energy often leads to rushing through speeches or presentations. Practice intentional pauses to pace yourself and let your audience absorb your message.
How to Avoid It:
- Use intentional pauses to pace yourself and give the audience time to absorb key points.
- Practice your speech multiple times, focusing on cadence and delivery.
The Bottom Line: Confidence Comes from Control
Managing nervous energy isn’t about erasing it—it’s about channeling it in ways that enhance your presence and clarity.
At Janicek Performance Group, we specialize in helping leaders harness their nervous energy to deliver impactful messages. Whether you’re preparing for a live TV appearance, a keynote speech, or a high-stakes meeting, we’ll equip you with the tools to thrive under pressure. Contact us today to learn how we can help you build confidence, refine your message, and captivate your audience.
