Breathing Techniques for Public Speaking: A Voice Coach's Practical Guide
When you search for breathing techniques for public speaking, you’ll find endless articles promising miracle fixes: "Control your breathing, and your public speaking anxiety will vanish overnight."
You’re smarter than that. Real change isn’t that simple.
The Oversimplified Advice You Keep Hearing
Most advice boils down to:
Control your breathing
Breathe from your belly
Stand or sit correctly
There’s some truth to these suggestions—but they’re only part of the story. Let’s go deeper into why breathing feels difficult when speaking, and how to approach it practically.
Why Speaking Affects Your Breathing
Breathing operates automatically through your autonomic nervous system (ANS). It’s why you don’t have to consciously remember to breathe while sleeping.
But when you enter a situation that your body perceives as potentially threatening—like speaking to an audience—your sympathetic nervous system kicks in (the well-known fight or flight response). Your breathing speeds up, your heart rate increases, and your body floods with adrenaline.
You don’t need to fear public speaking for this to happen. Even people who enjoy speaking experience these physiological shifts as their bodies prepare for performance.
Do You Control or Welcome This Response?
This is a crucial question that changes how you approach breathing when speaking.
Option 1: Control Your Breathing (Before You Speak)
Dr. Alan Watkins, in Being Brilliant Every Single Day, explains that under pressure, your brain undergoes something called cortical inhibition: your frontal lobe—responsible for language, problem-solving, and emotional control—loses efficiency. Why? Because your body is conserving energy for survival.
The antidote? Activate the parasympathetic nervous system—your body’s built-in regulator. And one of the few ways to do that consciously is through breathing.
Watkins' simple rhythm:
Inhale for certain number of seconds
Exhale for longer (how much longer doesn’t matter)
This type of breathing can lower your heart rate and restore mental clarity. Breathing is the "lead horse" in a team: regulate it, and the rest of the nervous system follows.
The catch? This technique is helpful before and after speaking—not so much during speaking. You can’t pause mid-sentence to breathe consciously this way.
Option 2: Welcome the Response (During Speaking)
An alternative approach comes from Barry McDonagh’s book Dare, which focuses on welcoming anxiety rather than suppressing it.
Instead of fighting your physical sensations, you become curious:
Notice when your breathing changes.
Use these shifts as signals—like a barometer revealing what’s happening in your mind.
Acknowledge your thoughts: "Am I worried they look bored? Do I fear saying something wrong?"
The goal isn’t immediate control but awareness, which allows you to interrupt spiraling self-criticism.
Mindfulness and meditation draw on similar principles—observation without judgment. Applied to speaking, you become attuned to your breath in real time, using it as feedback, not as a problem to fix.
Micro-Moments of Awareness While Speaking
Even while speaking live, there are tiny pauses—between sentences, before answering questions, after a slide change. In these moments:
Pay attention to your breath’s ease or tension.
Ask briefly: Do I know why my breath is different?
With practice, you can use these micro-check-ins to stay emotionally balanced without interrupting your delivery.
Summary: Two Complementary Breathing Approaches
Before speaking - Use controlled breathing (4-in/4-out) to calm your system
During speaking - Use breath as a barometer to check your thoughts and emotions
Both approaches are valid. With time, you may find a balance between preparation and real-time awareness.
The "Belly Breathing" Hype
Nearly every article about public speaking breath work recommends "belly breathing." While helpful, it’s often misunderstood.
True diaphragmatic breathing involves:
Allowing breath to drop low into the belly
Releasing tension in the shoulders, chest, and neck
Facilitating a calm state
I cover this foundational technique in depth here: Breathing From Your Stomach: The Real Guide.
Learning proper breath support is key to sustainable vocal strength—but it won’t eliminate nerves entirely. It gives you a stronger base to work from.
FAQs
Does better breathing eliminate public speaking fear?
No—but it can reduce the severity of physical symptoms, giving you space to think clearly.
Can I control my breathing while speaking?
Direct control mid-speech is limited. Instead, build awareness and learn to respond to real-time shifts.
Will breathing exercises improve my voice?
Yes. Balanced breath supports stronger vocal tone, projection, and clarity.
How long does it take to improve breathing habits?
With consistent practice, many people see noticeable changes within 4–8 weeks.
Final Thoughts
Breathing is not just a technique—it’s a relationship with your own physiology. You can prepare your breathing beforehand and stay curious about it during your speech.
Whether you seek control or cultivate awareness, breath remains your most powerful ally in public speaking.
Want help mastering breath and voice for public speaking? Click here to learn more about one-to-one coaching.
Ashley Howard is a UK-based voice coach with 18+ years of experience helping professionals and individuals develop clear, authentic, and confident communication.