Whether you’re speaking, singing, or showing up on camera – here’s how to calm your body, regulate your nervous system, and perform with presence.
You know that moment the nerves kick in…
The lights go up. The mic turns on. All eyes are on you.
And suddenly…
Your heart is racing.
Your mouth is dry.
Your voice feels shaky.
Your brain goes blank.
This is stage fright – and whether you’re a public speaker, a performer, or someone hitting “record” on a video, you’ve probably felt it before.
But here’s what most people don’t realize:
Stage fright isn’t a personal failure.
It’s a nervous system response.
Let’s break down what’s actually happening in your body – and how to move from panic to presence using somatic tools that help you own the mic with confidence and clarity.
What Is Stage Fright, Really?
Stage fright is your body’s fight-or-flight (or freeze/fawn) response being activated in a high-stakes moment.
Your brain interprets visibility as vulnerability.
And for many of us – especially if we’ve experienced past criticism, bullying, or trauma – being seen, heard, and exposed can feel dangerous.
That’s why you can rehearse your talk or warm up your vocals… and still feel like your whole system is shutting down when it’s go-time.
It’s not about willpower. It’s about regulation.
The Nervous System’s Role in Stage Fright
Your nervous system is designed to protect you.
When it senses threat (yes, even perceived threat like public speaking), it can trigger:
- Rapid heart rate
- Shallow breath
- Muscle tension
- Voice tremors
- Mental fog
- A sudden urge to run off stage (or stay silent)
If you’ve ever thought, “What’s wrong with me?” — please hear this:
There is nothing wrong with you.
Your body is doing exactly what it was built to do.
But we can teach it that the stage is not a threat.
And that’s where somatic tools come in.
Somatic Strategies to Regulate Stage Fright
These practices support both speakers and singers in feeling grounded, connected, and confident—before, during, and after a performance.
1. Orient to Safety
Before stepping on stage, orient your body to the space.
Let your eyes move slowly around the room. Find familiar, pleasant, or neutral things to focus on: a color, a shape, a person.
Why it works: It signals to your nervous system, “This space is safe. I’m not in danger.”
2. Anchor Your Feet (and Your Voice)
Feel the floor beneath you.
Do a few heel drops or toe taps to activate your lower body.
Shift weight side to side and remind your body that it’s grounded.
Why it works: Stability in your lower body creates stability in your voice.
3. Vagus Nerve Toning (Aka: Regulate Before You Resonate)
Try one of these before performing:
- Humming (closed mouth “mmm”)
- Pursed-lip exhales (like blowing out a candle)
- Soft humming while gently turning your head left and right
Why it works: These stimulate the vagus nerve, your built-in calm-down switch that helps regulate heart rate and vocal control.
4. Use Pressure + Touch
Place one hand on your chest and one on your belly.
Apply gentle but firm pressure.
This isn’t a woo-woo move – it’s nervous system science.
Why it works: Safe, grounding touch brings awareness back to your body and helps lower anxiety.
5. Micro-Movements for Regulation on Stage
If you feel the nerves creep in while performing:
- Shift your weight subtly between your feet
- Gently press your toes into the floor
- Let your shoulders drop and soften your gaze
These small movements help discharge excess activation without anyone noticing.
For Singers: Bonus Vocal Confidence Tips
- Breathe low and wide. Think 360° breath through your ribs and back – not just your chest.
- Release jaw tension. Massage your masseter muscles before you sing.
- Warm up your nervous system, not just your voice.
A regulated body = a resonant voice.
For Speakers: Bonus Communication Tips
- Practice out loud while grounded. Don’t just rehearse in your head. Say it on your feet, while doing your grounding tools.
- Prep your system, not just your slides. Your presence is the delivery.
- Pause often. Regulate yourself and your audience in real time.
Final Thoughts: You Don’t Need to Perform Confidence – You Can Feel It
Overcoming stage fright isn’t about pretending to be fearless.
It’s about creating safety in your body so your voice can show up with power and presence.
Whether you’re on a stage, in a meeting, or behind a mic:
Confidence is felt, not forced.
And your nervous system holds the key.
Ready to Regulate Before You Speak or Sing?
Check out The Voice Awakening Rituals — my private audio training that helps you build embodied vocal confidence, regulate your nervous system, and feel safe being fully seen and heard.
