How can you use exercise to manage anxiety before a presentation?

A recent systematic review of scientific research revealed more about how exercise can help with stress management. The review included 29 studies featuring several exercise types, including yoga, resistance and aerobic exercise, with sessions lasting, on average, between 30-60 minutes. The analysis revealed that even a single exercise session could reduce subsequent blood pressure peaks in response to stress. So, making time for a short exercise session when you know you are facing a stressful situation could be a simple way to reduce potentially damaging effects on your body.

Running and other forms of exercise increase stress on the body. Use this time to think through your presentation knowing if you can do it on a run (stress) you can do it in front of people (also stress).

I think this can go either way. While exercise can help "take the edge off" before a big presentation for me, I tend to try to channel that "nervous energy" into practicing or rehearsing my presentation vs burning it off in the gym.

Enter the FIT Presenter. Exercise is the best prep, as long as you don't work yourself to exhaustion. I got a short run in before my webinar today and it made a huge difference. I started to get a bit hungry at the end, but I felt great!

The brain is very powerful. When exercising as mentioned in the article, your brain will release a cocktail of chemicals that will definitely reduce stress and anxiety and that’s why exercising before giving a presentation can actually help! However, we can take this a step further. Exercising can naturally boost your confidence and self-esteem by giving you tangible benefits both physically and mentally. What I mean by mentally other than reducing anxiety is that it also gives you a sense of pride because believe it or not, the little things you accomplish throughout the day psychologically make you feel better. All-in-all l exercising, especially before a presentation can help you produce a greater rate of success.

Different strokes for different folks. Experiment in advance to learn what works best for you. For many, engaging in mindful movement such as a walk in nature, Tai Chi or QiGong is ideal. For those used to high aerobic activity, engaging in such while providing enough time to wind down, can be beneficial.

I think low impact zone 2 aerobic exercise may be the most beneficial. Think conversational pace brisk walk or bike pedal. Do not take a high intensity spin class or slam bars in a crossfit class.

It's probably not the exercise at all that matters. its about doing something that grounds you in your senses. this could be going for a walk, it could be standing still and looking out the window. it also matters if it is actually anxiety or excitement, or angst, or fear or something else. identify it first.

Even something like a brisk walk outside can be a great way to release excess adrenaline. Walking outside also has the extra benefit of being naturally calming as well as helping you clear your head for greater clarity of thought.

Would I want to work out right before giving a presentation? Hell no. Low-intensity training sessions wouldn't help clear my mind - I'd just be mentally rehearsing. High-intensity workouts would require tremendous effort and tire me out right before hopping on stage or a webinar. I would work out the day before, and on the day itself, perhaps go out for a short walk before the presentation, and hit the gym afterward.

Exercising in the hours before a presentation is very helpful. And I also add in some physical activity in the minutes before I speak! If I'm backstage waiting, I do facial exercises and even shadowbox! Get the blood pumping then come out and give your audience your BEST energy~

I experience health issues that make exercising sometimes impossible. It's important to remember that however exercising works for you is what will be best. There will always be influencers, articles, posts, etc. about the latest exercising trend, but remember that movement is movement is movement! If what you can do that day is some focused breathing and 10 minutes of yoga, that is a huge win. You did it!

💡 Use the following Tips and Rock the stage on your next speech: 🚀 Prepare Structure: A structure will give you a good flow of thoughts. 🖼️ The Art of Visualization: Visualise the speech in your head. 💬 Connection as a Catalyst: Establish a mind connection with the audience. Speak like you know them very well. 🌬️ Breath: A Gateway to Calmness: Find poise in controlled breaths, unlocking a composed self. 🎙️ Imperfection, the Elixir of Authenticity: It's ok to have little imperfections.

You can also use exercise to help you cognitively regulate your response to stress. This works by increasing your tolerance to stress, by calming your mind even when the body is activated. For example, when I’m on the bike and I feel my heart rate rising, I will mentally calm myself down. To try it out, notice how your mind begins to contract, like it’s rejecting the physical discomfort and see what happens when you open to it instead. Through this, you’re actively training yourself to relax in periods of stress. A tip I also picked up was to switch from focal to peripheral vision. When you dilate the gaze, the brain is more able relax even when the body is activated.

To Manage anxiety, use breathing exercises. Take calculated deep breaths and use tongue twisters. It helps relaxes your brain and redirect your attention from the cause of the anxiety.

Exercise helps manage anxiety because it boosts endorphins, making you feel good and relaxes your mind, which can ease the nerves before speaking in public. Looking at cute animals like raccoons can release oxytocin, the 'feel-good' hormone, which promotes a sense of bonding and calm. When oxytocin levels go up, it can also lower cortisol, a stress hormone, helping you feel less anxious.

My top tip is do some form of exercise before presenting. Whether you hit the gym or just get off the bus one stop early and walk (or do a few push ups somewhere quiet). Exercise reduces anxiety by releasing neurotransmitters like endorphins, which act as natural mood lifters. Physical activity also decreases levels of stress hormones, such as cortisol, and promotes better sleep, crucial for anxiety management. Regular exercise enhances cognitive function, fostering a more resilient mindset. Additionally, it provides a constructive outlet for stress, helping individuals regain a sense of control and confidence, ultimately alleviating anxiety symptoms.

I personally love Amy Cuddy's research on "Power Poses" and find them incredibly helpful in reducing stress before giving a presentation. Taking a few minutes to strike a power pose, like standing tall with hands on my hips or leaning back in a chair with my arms behind my head, can really boost my confidence and lower my anxiety levels. In addition to power poses, I've also found that taking a break to rock out to a good playlist is a fantastic way to manage anxiety before a presentation. Releasing those feel-good endorphins improves my overall mood and helps me feel more relaxed and focused. It's a great way to clear my mind and reduce pre-presentation jitters. I highly recommend searching "Power Poses" by Amy Cuddy on Youtube!

Let's not forget mental exercise through practice, self talk. While body function and hormones are a factor, mental training and focus are as equally or I would argue even more important. We have the ability to change our physiological response to stressors like ice water, so why not engage the same before a stressor like a presentation..? Limitless docuseries, Dr. Shad Helmstetter, Norman Vincent Peale all offer further resources.