It's Sunday afternoon and I'm taking some time for a little break on the couch. A nap can never hurt. Moreover, a nap is said to have a very positive effect on my mental performance. And that's exactly what I could really use right now, as I have a very important presentation coming up next Tuesday afternoon at 2:00 pm. Not only is the presentation challenging enough, as the audience will be international, but I will also be presenting in English. English is not my native language, but I speak it fluently and, in my opinion, very well. Several months spent in English-speaking countries a few years ago and regular conversations with native speakers give me confidence. Nevertheless, it's not an everyday occurrence, especially not at such an important meeting. So, I am lying totally relaxed on my couch and going through the structure of the presentation in my mind. My guiding thread. Check! The guiding thread fits. I am also mentally going through everything in English. The sentences I want to say, the stories I want to tell, the "punch lines" I want to emphasize, and so on.
Perfectly prepared
A smile spreads across my face. Wow! I am amazed at how perfectly I can put the English sentences into their grammatically correct form. Or the vocabulary I use to describe my content exactly. I even consider the correct pronunciation of the words in my mental process. This brings me joy. I couldn't be better prepared. I have the presentation fully under control and the "show" can begin. A nap like that is worth its weight in gold.
Showtime
It's Tuesday afternoon at 2:05 pm, the moderator has just introduced me as the next speaker, and my presentation has begun. However, what I am experiencing right now does not feel like being perfectly prepared at all. What's wrong with me? How is it possible that suddenly I can't form the sentences as I know I can? Why can't I find the right vocabulary to convey my content? And above all, where has my guiding thread gone? Damn! My English sounds choppy, and I feel more uncomfortable with each sentence.
Analysis of the situation
What happened?
1. When I was lying totally relaxed on my sofa, I proved to myself that I can do it. Everything went smoothly in my thoughts. 2. However, when I stood in front of the group and was a bit nervous, I totally failed. Nothing went as well as in my preparations.
Conclusion:
I know that I have the knowledge and ability to deliver the presentation perfectly. At least when I am lying relaxed on the sofa. However, with a slight nervousness, I failed in front of the group.
Result:
So, it's not that I can't do it. I just can't access it in every situation, or in every state of mind! Relaxed yes, nervous no! Can I manage to change my state of mind in such a situation? That would be a great help for the problem.
No business like showbusiness
Anyone who has to speak in front of groups knows these situations. It doesn't have to be a presentation in another language. It could also be the school exam, the oral exam, reciting a poem at Christmas, the regular team meeting, performing with the band or choir, and so on. "Stage fright"! What a great word for it. Anyone who gets to experience the unique feeling of stage fright is tense and nervous. The body is convinced it is in a dangerous situation and automatically adjusts its functions. Among other things, the brain wave frequencies, which in stage fright beat at a higher frequency than in a relaxed state like, for example, on the couch, are also affected. Such slightly higher frequencies reach the brain areas much worse or not at all, where you have stored all your knowledge for the presentation. We can also compare it to radio frequencies. We reach the FM transmitters (Ultra High Frequency or FM) in a limited broadcasting area, and the further we move away from the broadcasting center, the worse the reception becomes. The AM transmitters (Medium Wave or AM), on the other hand, can be reached over a much larger area. During stage fright, the brain is in a sense in FM mode. However, to reach the brain areas where everything for the presentation is stored, you need more of an AM frequency. "Three minutes until showtime"... ...is not only sung by Udo Lindenberg but can also become a good rule for the measures that should really be taken just before a "performance." Shedding some stage fright and tricking the brain a bit to access the stored information better. One of the most common reactions just before a performance due to stage fright is, for example, going over your notes again, looking at your slides, reviewing your notes, and so on. However, you also have three minutes until the performance to take deep belly breaths. Belly Breathing A characteristic feature of a relaxed physical state is belly breathing. The body moves the lungs to breathe through belly breathing. Don't panic, you can inhale as strongly as you want, you won't directly inhale into your stomach or intestines. Belly breathing is just the term for this breathing technique. You can ruthlessly use this to your advantage during stage fright. Because if I know that my body automatically takes belly breaths in a relaxed state, I can also try to consciously take belly breaths in a state of stage fright. Try focusing on belly breathing for three minutes and see if it can calm you down even in a state of stage fright. Just type the word belly breathing into a search engine, and you will get plenty of exercise suggestions. You can also find an article on belly breathing on ROBSTR.de/blog here: https://robstr.de/bauchatmung/ Have fun practicing.
