Many of my clients come to me wanting to build confidence, improve communication skills, or overcome the fear of being judged. While they may not always name it directly, the root issue is often the same: nervousness.

Whether you’re speaking in a meeting, giving a presentation, or navigating difficult conversations, nervousness can show up in subtle, and not-so-subtle-ways.

What Is Nervousness, Really?

Nervousness is your brain’s way of sounding the alarm. It triggers the fight-or-flight response, a survival mechanism hardwired in our biology.

In the past, this reaction was a matter of life or death—think escaping a predator like a tiger or a bear. But today, the “threats” are more psychological:

• A call from your boss
• A high-stakes meeting
• Workplace conflict
• Fear of public speaking
• Worrying what others think

These are not life-threatening events, but our bodies still react as if they are.

Reclaiming Your Calm: Awareness Is Key

To manage this response, the first step is awareness.

When you feel the surge of nervousness:

1. Pause
2. Notice the feeling
3. Breathe consciously

This allows your mind and body to reset, so you can respond with clarity instead of reactivity.

Simple Breathing Technique to Manage Nerves

One of the most powerful tools I recommend to clients is a quick and effective breathing exercise. Try this:

Double Inhale, Slow Exhale

• Inhale through your nose once
• Take a second, shorter inhale through your nose
• Exhale slowly through your mouth

Repeat this cycle 3 times

This technique helps you calm down instantly.

Why Breathing Works

Breathing practices are scientifically proven to reduce anxiety, lower your heart rate, and bring you back to the present moment. Whether you’re preparing for a big presentation or managing daily stress, breathwork can be your secret weapon.

And the best part? You can do it anywhere—at your desk, in a meeting, or backstage before speaking.

There are many ways to build confidence, but it starts with learning how to regulate your nervous system. When you become more aware of your body’s signals, you give yourself the power to choose your response—and that’s where confidence truly begins.

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Ready to take the next step? Reach out and say hello!

Check out my Public Speaking page for more insights.

Seek your adventure – Alisha out!