Home Discussion Forum Looking for meditation/focus and breathing techniques to reduce heart rate and nervousness...

Looking for meditation/focus and breathing techniques to reduce heart rate and nervousness from stage fright?

I often get terrible physical stagefright when doing assignments infront of class in college. I realized that always right before I present I can tell my heartrate is going through the roof to where I can barely talk and my hands shake violently. I think most of my problem with this is physical so if I did a meditation technique before class or something just before my presentation it would help. Any ideas?


  1. I have exactly the same when performing, once you are into it you will be fine just dont leave anytime before hand to freak out about it.
    I used to use breathing exercises from a meditation and dream book which helps alot, its just basic long breaths through the nose and out throught the mouth..!!

  2. Don’t know any meditation techniques but you could try controlled breathing before you go in inhale through nose using rib cage not stomach for 10 seconds hold for 10 seconds and breathe out through mouth for 10 seconds try not to use your stomach at all. DON’T do this is you are asthmatic and stop if you feel light headed

  3. You will find jealous classmates are at the core of the problem. They pose a problem of sorts. Your thoughts, if you sit quietly and reflect will guide you as to who is causing you a problem and what that problem is. You can use meditation though to help you. Meditation is about bringing the body to proper function. It is achieved by not reacting to thoughts. No matter what thoughts arise you give them zero value and let them go, let them fall away like dead leaves that fall away in the breeze to disappear into the deep canyon below. Just remain totally present and focused on what you are doing no matter what. You can do it.

  4. PANIC ATTACKS: View the techniques for control of panic attacks, in section 8, at http://www.ezy-build.net.nz/~shaneris ~~~ http://www.ezy-build.net. (.net.nz/~shaneris) [Type, and enter the following URL, in the usual manner: h t t p : / / w w w . e z y – b u i l d . n e t . n z / ~ s h a n e r i s ] Begin by holding your breath for 5, or 10 seconds: this will give you the confidence to realise that YOU CAN CONTROL YOUR BREATHING, but not pass out, or die (your autonomic nervous system resumes breathing, if unconscious). Understand panic attacks, and what triggers them, in your life (if it is unresolved anxiety, see section 6). The paper bag method works for most people: try it. If you are fairly suggestible, the following are reliable: http://www.hypnosisdownloads.com/
    Your last alternative is psychotherapy, to address its fundamental cause: read section 1, and examine the http://www.1-800-therapist.org/ website, and use the locators, and phone book. I used to suffer from panic attacks, until I questioned what had changed recently in my life, to trigger them? I suggest that you learn, then practise the controlled breathing technique, until competent, then employ it, at the very first sign of a panic attack. SOCIAL ANXIETY: One solution is to go somewhere that nobody knows you, and deliberately make an utter fool of yourself: put on a paper hat, and scream out: “I’m queen/king of America!”, or something else ridiculous, then get back in the taxi, (warn the driver of your intentions, first) or car, and leave. People will point, and say: “Look at that idiot”. But, you’re probably not up to the stage where you can do that, yet (I can, and I used to be shy). Regard it as your final test: once you have accomplished it, the barrier will be broken; just don’t go too far, the other way! Learn to laugh at yourself, and give a big, cheesy grin when others see you do something foolish, as we all do, occasionally. It will endear others to you, if you don’t do it too often. See shyness, and self confidence, in sections 9, and 38, at http://www.ezy-build.net.nz/~shaneris ~~~ Practice one of the relaxation methods on pages 2, 11, 2c, or 2i, daily, and when needed at http://www.ezy-build.net.nz/~shaneris

  5. the same habit as me.
    For better result, make a dream sometimes i will over this period.
    Make a best preparation to reduce the tremor.
    Compare with class or others how they could make up the bad things to be a best.
    Why we are have best but still get tremor.
    Action and Practice
    It’s best medicine.
    Sometimes you don’t know, why you are different now.


Please enter your comment!
Please enter your name here