Forget hype and mindset tricks – if you want to perform with clarity and confidence, it starts with how safe your body feels. Here’s how to prep your nervous system before the spotlight hits.
You’ve practiced your lines.
You’ve rehearsed your song.
You’ve reviewed your slides for the tenth time.
But the moment you step on stage – whether it’s a literal stage or a virtual one – your body does something unexpected:
Your voice shakes.
Your chest tightens.
Your breath disappears.
Your presence… vanishes.
Here’s what most performers don’t realize:
True confidence doesn’t come from your head. It starts in your body.
And if your nervous system doesn’t feel safe, no amount of mindset work can override that.
Let’s talk about why performance confidence begins in the body – and what to do before stepping into the spotlight so you can show up steady, grounded, and powerful.
The Myth of “Power Posing” and Hype-Up Routines
You’ve probably heard tips like:
– “Pump yourself up!”
– “Stand tall and fake confidence!”
– “Just breathe!”
But if your body is in fight, flight, or freeze, these tricks often fall flat – or worse, leave you feeling more anxious when they don’t work.
Confidence isn’t something you can perform your way into.
It’s something you regulate your way into.
And that means working with your body and your nervous system – not against them.
Why Your Nervous System Matters More Than Your Notes
When your nervous system senses a threat – whether physical or emotional – it activates survival responses like:
- Shallow breath
- Muscle tension
- Rapid heartbeat
- Sweaty palms
- Mental fog
- A shaky or shut-down voice
Even if your brain knows you’re not in danger, your body doesn’t always get the memo.
And the voice lives in the body.
That’s why performance confidence is a somatic (body based) experience first, and a mindset second.
Regulate Before You Resonate: 5 Pre-Performance Somatic Tools
These simple practices will help you ground your body, calm your nervous system, and show up with real confidence—whether you’re singing, speaking, or leading the room.
1. Feet First: Ground Into the Floor
Before going on stage, place both feet flat on the ground.
Try heel drops or press your toes into the floor.
Rock gently side to side to feel your weight shift.
Why it works: Grounding sends signals of safety to the body and helps bring your voice down from your throat into your core.
2. Breathe Wide, Not High
Place your hands on your ribs or lower back.
Inhale slowly, feeling expansion in all directions – belly, sides, and back.
Exhale longer than you inhale.
Why it works: This activates the parasympathetic nervous system, lowering anxiety and prepping the breath for steady vocal support.
3. Soften the Gaze + Orient to the Room
Let your eyes move slowly around the space.
Name 3 things you see that are neutral, beautiful, or grounding.
Then soften your gaze or let your eyes gently blur.
Why it works: Visual orienting tells your nervous system, “I’m not in danger. I know where I am.”
4. Use Vocal Toning for Warm-Up AND Regulation
Try humming softly or saying “voo” on an exhale.
Feel the vibration in your chest, lips, and throat.
Do this slowly and without effort.
Why it works: Vocal toning activates the vagus nerve, supports vocal clarity, and helps prevent performance shutdown.
5. Use A Customized-To-Your-Nervous-System-Ritual
Working with a Somatic Voice and Confidence Coach can give you the tools YOUR UNIQUE NERVOUS SYSTEM needs to overcome the jitters and discomfort of being seen and heard.
Why it works: The nervous system is the operating system of your body, it needs to be on board in order for confidence to actually show up!
Confidence Isn’t Just Preparation—It’s Regulation
Of course, practice matters.
So does knowing your material.
But without nervous system regulation, even the best preparation can fall flat when the lights go up.
When your body feels safe, your voice flows.
Your message lands.
Your presence expands.
That’s the kind of confidence people feel – not because you forced it, but because you embodied it.
Ready to Build Real Performance Confidence?
Check out The Voice Awakening Rituals, a budget friendly private podcast style audio training designed for singers, speakers, and performers who want to calm their nerves, ground their voice, and show up with power and presence – on and off the stage.
This is where confidence begins: in your body, your breath, and your nervous system.
