Presentation anxiety? 3 Back-Pocket Yoga Tips to Giving Your Best Presentation
Taking a yoga class during your lunch break is a great way to stress-relieve in the middle of a busy day – but sometimes you need those same anxiety-busting benefits DURING the flow of a hectic workday. An important meeting, a big presentation or a pitch to co-workers can go from nail-biting, tummy roiling anxiety to composed, confident “I got this” with just a few quick back-pocket tips. Here are three “yoga is more than what you do on your mat” ideas.
Breathing – slow it down, count it out
The first change to our physical bodies when we encounter something that spikes our stress response is increased breathing and heart rate. The racing breath only increases the anxious feelings and makes a stressful situation a breathless one. Here’s what to do:
Close your eyes.
Bring one hand to your low belly and one hand over your heart.
Completely empty your lungs of air and hold empty for a count of two.
Slowly inhale, counting your heartbeats, focusing on the belly hand rise as you inhale…1, 2, 3, 4…
Pause at full, holding your breath while your lungs are at capacity for a count of two.
Slowly exhale, again counting heartbeats, focusing on your belly hand as your lungs empty.
Repeat this for as long as needed to slow heartbeat and bring about a calming sensation.
Body scan – start at the toes, scan to your nose
Mentally relaxing each portion of the body can bring about mindfulness and bring you into the “right now”. We all know that the most engaging, insightful, “in the flow” moments happen when we are living in the present so let’s get out of your head and into the moment.
Sit with your back straight, feet on the floor, crown of your head shining toward the sky.
As you scan through your body first bring your attention to the body part and then really feel that part. Spend a few moments in each place, relaxing and mentally releasing tension as you progress.
Start with your toes. Move to your ankles. Knees and thighs. Hips and waist. Then low back and ribs. Shoulders and collar bones. Neck and jaw. Cheeks and eyes. And finally, your crown.
You may want to scan from crown to toes if you still feel jittery.
Talking yourself up – say it first, so others can agree
There are about a million books written about visualization and meditation and I don’t purport to be an expert on the subject but I do know one thing – we are the authors of our own reality, so if we think positively, we experience positivity. Patajali said it best “If you control your mind, you have controlled everything” (Satchidananda, 6). Start with these:
Sit with your back straight, close your eyes and take a slow, deep breath. Exhale slowly, pulling your belly button into your spine.
On your inhale, think “I AM STRONG”
On your exhale, think “I AM CAPABLE”
On your inhale, think “I AM READY”
On your exhale, think “I AM BRAVE”
These positive affirmations can be repeated over and over until you believe what you are saying. Which you definitely should – because you totally got this!
Of course, the best way to boost confidence and get to “I got this” is by getting in a great YB class during your workday but it’s also important to see that the benefits you get from a class, can be tapped into off the mat as well. These three back-pocket tips are just the tip of the iceberg when it comes to taking yoga off the mat and into your boardroom. And just in case you need a cheerleader today, don’t doubt yourself – you got this!
Satchidananda, Sri Swami. The Yoga Sutras of Patanjali. Buckingham, VA, Integral Yoga Publications, 2012.