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How to Overcome Stage Fright With Diaphragmatic Breathing

The diaphragm is a dome-shaped muscle in the lower ribs. When you breath deeply the diaphragm contracts, expanding the chest cavity and allowing you to take in more air. Breathing into the diaphragm activates the parasympathetic nervous system, which is responsible for rest and regeneration. Adults have become accustomed to short, shallow breaths, giving a quick burst of air. Diaphragmatic breathing takes practice and concentration. Concentrating on breathing deeply distracts you and then calms you, reducing your stage fright and other forms of anxiety.

Things You'll Need

  • a quiet space
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Instructions

  1. Deep, Calming Breaths

    • 1

      Stand, sit or lie down on your back in a quiet space where you will not be interrupted. If possible, turn off your telephone. Take whatever steps are possible to minimize interruptions and distractions.

    • 2

      Close your eyes and concentrate on your normal pattern of breathing, feeling the rising and falling of your belly as the breath goes in and out.

    • 3

      Place your hand, palm down, on your belly, either over your belly button or just above it.

    • 4

      Fill your belly with air, observing the rise of your hand as you inhale. Exhale, watching your hand fall. Make sure to release all of your air before taking in more air. Repeat 10 times.

    • 5

      Return to normal breathing, being conscious of getting air into the belly (diaphragm).

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Stage Acting

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