How I Conquered Stage Fright with Cardiac Coherence and the Wim Hof Method
A 5-minute breathing routine to find inner calm and focus
I used to be the embodiment of nervousness before any public speaking event. The excruciating wait, especially when things were running late and I have to stay still backstage, would make my heart race and my hands wet. And when I went on stage, it took me a full minute to calm down.
That was until I discovered two powerful techniques: Cardiac Coherence and the Wim Hof Method.
Calming & Focusing: Cardiac Coherence with Visualization
The first technique I use now when backstage is Cardiac Coherence, a meditative breathing technique where you synchronize breathing with your heart rhythm. But it wasn't just the breathing alone that changed the game for me. It was when I combined it with visualization.
How It Works
-Â Heart-Focused Breathing:Â start by focusing on your heart and breathing slowly - five seconds in, five seconds out.
-Â Visualize a Safe Place:Â Next, close your eyes and picture a tranquil place. For me, it's a sunlit clearing in a forest, serene and untouched.
-Â Engage the Senses:Â immerse yourself in this mental image, hearing the rustle of leaves, feeling the warmth of the sun, and smelling the earthiness of the woods.
-Â Visualize a gentle light:Â Visualize a warm and friendly light. Imagine that this light is your message and how the audience will receive it: as a warm and bright gift.
This method doesn't just calm nerves; it centers you, preparing you mentally and emotionally for the stage.
Energizing: The Wim Hof Method
After calming my mind, I turn to the Wim Hof Method to invigorate my body and sharpen my focus.
How it works
-Â Deep Breathing:Â take 20 deep breaths - full inhales and relaxed exhales.
-Â Retention: after the final exhale, hold you breath fo ras long as possible
-Â Recovery:Â then take a deep breath in, holding it for 15 seconds before releasing.
This technique floods your body with oxygen and boosts energy, readying you for the spotlight.
The Winning Combination
Together, these methods have transformed my pre-stage experience. The cardiac coherence with visualization roots me in tranquility, while the Wim Hof Method awakens my senses and sharpens my focus.Â
It's a balance of calm and energy, perfectly prepping me for any speaking engagement.
Since adopting these techniques, not only has my performance improved, but I now approach the stage with a calm yet energetic presence, ready to engage with my audience authentically and confidently.
Your Turn to Try
Would you like to experience this transformation for yourself?Â
If you're interested in a guided version of these techniques to listen to and follow along in those crucial moments before taking the stage, let me know. Your feedback could lead to a recorded guide that might just change your public speaking experience forever.Â
Share your thoughts, and let's conquer stage fright together!
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Thanks for sharing, great tips!