Category: Presentation Anxiety

In This Article:

• Why “Just Breathe Deeply” Often Fails
• The 4-7-8 Technique: Step by Step
• When to Use It (Timing Matters)

The investment banker was hyperventilating in the corridor outside the boardroom. “They told me to take deep breaths,” she said, gasping. “It’s making it worse.”

She was right. Generic “deep breathing” advice often backfires because anxious people breathe too fast—taking rapid deep breaths that actually increase oxygen and make panic worse.

I learned this the hard way during my own five years of presentation terror. I’d stand outside meeting rooms, gulping air, feeling my heart race faster with every breath. It wasn’t until I trained as a clinical hypnotherapist that I understood why: it’s not the depth of breath that calms you. It’s the ratio.

The technique I’m about to share works within three breath cycles. I’ve taught it to hundreds of executives, and it works every time.

Why “Just Breathe Deeply” Often Fails

When you’re anxious, your breathing becomes shallow and rapid. The instinct is to take big, deep breaths to compensate. But here’s the problem: if you take those deep breaths too quickly, you’re actually hyperventilating.

Rapid deep breathing floods your system with oxygen and depletes carbon dioxide—which triggers more anxiety symptoms: tingling, dizziness, racing heart. The exact opposite of what you need.

The key isn’t breathing deeply. It’s breathing slowly—and extending your exhale beyond your inhale. That’s what activates your vagus nerve and shifts your nervous system from “threat mode” to “calm mode.”

For a complete guide on managing pre-presentation nerves, see my detailed article on how to calm nerves before a presentation.

The 4-7-8 Technique: Step by Step

This technique was developed by Dr. Andrew Weil, based on ancient yogic breathing practices. Navy SEALs use a variation of it. Here’s exactly how to do it:

Step 1: Exhale completely through your mouth, making a whoosh sound. Empty your lungs fully.

Step 2: Inhale quietly through your nose for a count of 4.

Step 3: Hold your breath for a count of 7.

Step 4: Exhale completely through your mouth for a count of 8, making the whoosh sound again.

Repeat for 3-4 cycles. That’s less than 90 seconds total.

The magic is in the 1:1.75:2 ratio. The long exhale forces your heart rate down. The hold gives your body time to absorb oxygen properly. The slow inhale prevents hyperventilation.

When to Use It (Timing Matters)

5 minutes before: Do 4 complete cycles in a quiet space (bathroom, empty office, stairwell).

2 minutes before: Do 2 cycles while walking to the room.

Sitting at the table: Do 1 subtle cycle as others settle in—no one will notice.

During Q&A: One cycle while someone else asks a question gives you 20 seconds to compose yourself.

The technique works best when practiced regularly, not just in emergencies. Your body learns the calming response faster with repetition.

FAQs

How do you breathe to calm nerves before a presentation?

Use the 4-7-8 technique: inhale for 4 counts, hold for 7 counts, exhale for 8 counts. The extended exhale activates your parasympathetic nervous system and physically slows your heart rate. Do 3-4 cycles 5 minutes before presenting for maximum effect.

Why does deep breathing sometimes make presentation anxiety worse?

When anxious, people often take rapid deep breaths, which causes hyperventilation—too much oxygen, too little carbon dioxide. This increases symptoms like dizziness and racing heart. The solution is slow breathing with extended exhales, not just deep breaths.

Can I use breathing techniques during a presentation?

Yes. One subtle 4-7-8 cycle while someone asks a question gives you 20 seconds to calm your nervous system without anyone noticing. You can also use a single long exhale before answering difficult questions—it reads as thoughtfulness, not anxiety.

Mary Beth Hazeldine spent 24 years at JPMorgan, PwC, RBS, and Commerzbank. She’s a clinical hypnotherapist and MD of Winning Presentations.