What are the best exercises to reduce presentation anxiety?

Some of the exercises, I indulge in to calm my nerves before presenting are: 1) Mirror Talk: I look myself in the eye and tell myself, Keep calm, I got this, it's cool, we're cool. 2) I like to jump, dance, or sway: Something that releases the tightness in the body. Listen to an empowering song, get my confidence pumped feel relaxed. 3) Quick workout and fix my posture. Straighten my back and practice a power pose It's important in life not to be strong but to feel strong. 4) Mind work. (Eyes closed) go through the points I will be talking about. I see myself delivering with ease and a smile 5) Cool shower and wear perfume. Prepare for the presentation but remember to not be attached to the rehearsed version in your head.

Exercise has a calming effect on the soul. When considering any presentation, box breathing actually assists you in looking inwardly and reaching your center of calm. It makes sense to center yourself both before and after arriving at the speaking area. You should take time before presentations to improve on your physical, mental, spiritual, and social wellness. Investing time in these areas before beginning box breathing will assist you to achieve peak presentation abilities.

Be confindent in knowledge of your topic but don't get tied to your notes or pre-practiced speech. Check out the audience and engage with them.

Practice is the most important 'exercise' in this article. Practice your entire presentation, out loud, several times until you're comfortable with the flow and know you are able to comfortably finish within your scheduled time. Then focus any practice time on the first five minutes of your talk. Anxiety tends to peak as you start and then starts dropping. So having your start well practiced will help you get through the worst of any anxiety... after that you'll be thinking clearly and feeling better. Other practice tips: - Practice must be out loud to count; practice in your head doesn't count - Practice in a similar venue at least once if possible. Presenting over Zoom? Practice in Zoom. - Practice with people to get feedback

Remember that it's okay to make mistakes during a presentation! Audiences are forgiving, and they connect better with authentic, relatable speakers. My best piece of advice is to refrain from filler words like "uhm" "uh" and "so." It is better to pause, take a breath, and regroup before continuing. To help train your ear, take notes the next time you sit in on a presentation. Make tally marks every time a speaker uses a filler word, versus every time they take a pause. Also, have a friend listen to your practice presentation, and have them take notes on the filler words you use, and at which point in the presentation you tend to use them. By practicing these specific transitions, you'll eliminate unnecessary words that dilute your message.