“His palms are sweaty, knees weak, arms are heavy / There’s vomit on his sweater already, mom’s spaghetti…”
Yes, Eminem was rapping about stage fright. And it absolutely gets a hold of the best of us.
While it’s certainly possible to blag your way through a presentation, I don’t recommend it.
— Paul McKenna, Ph.D., trainer of Mindvalley’s Total Self-Confidence program
Now, taking advantage of public speaking tips can help overcome your apprehension about getting on stage.
So the next time you open your mouth but words don’t come out in front of people, you’ll know exactly how to ground yourself, own the moment, and win the room.
3 tips to overcome your fear of public speaking
When the spotlight hits, your nervous system floods you with adrenaline. That’s why your voice cracks and your stomach knots (and probably why Eminem had his mom’s spaghetti all over his sweater).
Don’t fret, though. It’s a very normal reaction to have to something that matters to you, according to motivational speaker Lisa Nichols.
In fact, one meta-analysis shows that up to one-third of the population suffers from the fear of public speaking. And it’s one of the top social fears, often above heights, spiders, or financial worries.
However, as Lisa explains in her Speak and Inspire program on Mindvalley, when the fear or anxiety locks you up, that’s the moment to bring in new techniques that get you back to your power.
So here are some ways on how to overcome your fear of public speaking:
1. Change your relationship with fear
You can seem like you’re all calm and ready, and you can prepare until you’re blue in the face. But the second you let your fear of public speaking take over, your message gets drowned out by the noise in your own head.
The thing is, “fear is not the enemy,” says Lisa. “Fear is an emotion like any other emotion, and what it does when you use it correctly is fear feeds you information.”
Maybe it’s telling you to prepare a little more, or maybe it’s telling you to pause and breathe. Take this as data you can use instead of pushing it away.
Because most of the time, as Lisa explains, “fear is a story you’ve made up about the future.” So, if you can invent the nightmare, you can also invent the version where you stand steady, own your words, and connect with your people.
2. Give yourself permission to fail and use failure as feedback
“Failing,” says Lisa, “is okay.”
Whaaat…, you say?
No doubt, choking on stage can feel brutal, especially in front of strangers. But afterwards, jot down two things you did well and one thing you’d improve next time.
Lisa suggests asking yourself this:
“What are two things that I did great in that failure, and what’s one area for improvement?
And if it’s a big failure? What are five things that I did great, and what are three areas for improvement?”
It’s a great way to turn failure into feedback.
That’s exactly why failing is okay. As Lisa points out, many people (herself included) use mistakes as momentum and keep moving forward.
“Think about it this way,” she adds, “when you really give yourself permission to fail, you really just gave yourself permission to fly.”
3. Don’t announce your nerves
If you’re anything like Eminem’s character in 8 Mile and you’re choking the second you step up, the audience can tell. So an “I’m nervous” is not the most advisable way to overcome public speaking anxiety, according to renowned international speaker Eric Edmeades.
“Nervousness,” he says in his 2022 stagetalk at Mindvalley U (previously known as Mindvalley University), “is an inauthentic plea for sympathy and attention.”
It’s a weird irony, he goes on to explain. “The more nervous you act, the more sympathy you get and the less sympathy you believe in.”
Instead of handing your audience your stage fright on a silver platter, give them a story or kick things off with a laugh.
“It’s important to trigger a laugh early on,” Eric advises. “When you make an audience laugh, you start feeling more brave.”
And in doing so, they’ll remember your opening, not your apology.
Get more insights from Eric’s Mindvalley U stagetalk:
3 public speaking tips for beginners
It’s no easy feat to stand up in front of a crowd and “drop bombs,” as Eminem would say. Fear, anxiety, and nervousness are just some of the things that stop so many from trying. Then, there’s imposter syndrome, shaky self-belief, and the sheer panic of forgetting your words that could absolutely get in the way.
“I used to be absolutely terrified of public speaking,” Eric shares in his Mindvalley program, The Stage Effect. It was so intense that if someone asked him on a Monday to give a talk on Friday, he would immediately decline.
But even after saying no, the anxiety stuck. He’d feel sick on Tuesday, sick on Wednesday, right up until the event finally passed.
Which is why Eric later came to see fear differently. As in, “it’s actually a good thing.”
“What it says,” he explains, “is that maybe you’ve got something important to share to the world.”
But you don’t have to end up blanking out like B-Rabbit or sputtering endless no’s like Eric. A few beginner-friendly tweaks can calm your nerves, win your audience’s attention, and even make public speaking feel like something you choose to do.
4. Hook the crowd’s memory through storytelling
Think about the difference between these two scenarios:
Speaker 1 says, “Public speaking anxiety affects one-third of the population.”
Speaker 2 says, “In college, I skipped a class presentation because my hands were shaking so badly I couldn’t stand up. I told the professor I was sick, but the truth is, I was terrified. That one missed talk cost me half my grade, and the shame stayed with me for years.”
Which one resonates better with you? Likely, the second one.
That’s the beauty of storytelling. The brain loves them. And, as Eric points out, it “really likes storytellers.”
In fact, it’s chemically wired for them. Neuroscientist Paul Zak found that when you tell a real story with tension and emotion, the brain releases oxytocin, the “feel-something” chemical. That hit of chemistry is what allows them to hear you, feel you, and definitely not forget you.
5. Authenticity creates magnetic attraction
Would you rather have an authentic enemy or an inauthentic friend?
It’s a little bit of a “what the f…” question, but one that Eric poses to make a point. And that is that truly being yourself matters.
“Humans have a natural attraction to authenticity,” he explains. Science shows that when you know how to be authentic, you’re seen as more desirable, form stronger connections, and even attract other people of the same mindset.
That’s what makes Mindvalley trainers so captivating. When Eric takes the stage, he tells raw stories, jokes with the crowd, and lets his passion spill out.
Even when Vishen, the founder and CEO of Mindvalley, steps up, people stay engaged. He knows how to use his interpersonal skills to build trust and keep the energy alive.
Sure, these two have had years of experience. But for you, start small. Like, share a mistake, a fear, or a lesson learned to show vulnerability. Or talk to your audience the way you’d talk to a good friend.
Because, at the end of the day, when you show up real, people show up for you.
6. Use the S.P.E.A.K. method
Who doesn’t like a good acronym? And Vishen might just have one of the handiest ones out there (in terms of tips for public speaking, of course).
It’s called the S.P.E.A.K. method, and here’s how it works:
- Story. Open with a vivid anecdote that pulls people in emotionally.
- Principle. Boil it down to one clear takeaway they can’t forget.
- Evidence. Back it up with proof: a study, an example, or a metaphor.
- Application. Give the audience a quick way to apply it right there and then.
- Knockout Close. End with a punch that lingers in their mind long after you leave the stage.
What does that look like in action? Here’s an example:
- Story: “Before my first talk, I was so nervous my hands shook like maracas.”
- Principle: Fear is a sign your message matters.
- Evidence: Studies show most people fear public speaking more than death.
- Application: Take three deep breaths before you step up and reframe the nerves as energy.
- Knockout Close: “Your voice can change someone’s life, but only if you dare to use it.”
“S.P.E.A.K. gives you an immediate roadmap,” he explains. Instead of lecturing at your audience, you guide them through an experience that shifts how they think and feel.
Try it in your next presentation. Pick a story, distill the lesson, back it up, show them how to act on it, and deliver a powerful closing with fire.
That’s how you S.P.E.A.K. to change people, not just talk at them. Badumtsss.
3 public speaking confidence tips
It takes guts to do something so many fear. And there are plenty of ways to work up the nerve, like psyching yourself up in the mirror, taking public speaking classes, or practicing until your living room walls know your talk by heart.
Those do help, of course. But real confidence is built in the way you show up for yourself, especially when the spotlight hits.
Paul McKenna, Ph.D., a hypnotist and an international best-selling author, believes it comes down to these three tips for public speaking if you want to feel comfortable and compelling on stage. Nail them, and the stage is yours.
7. Manage your state
Your nervous system can’t tell the difference between something real and something vividly imagined. That’s why, as Paul explains in his Total Self-Confidence program on Mindvalley, “the words you say to yourself, the tone you’re using influences your state of confidence.”
If your voice sounds shaky, you’ll feel shaky. If it sounds strong, you’ll feel strong.
You see, he once worked with a famous actress crippled by stage fright. Each time she stepped on stage, she imagined critics in the audience tearing her down. Sure enough, her body would tense, mistakes would happen, and the cycle repeated.
It’s the same with Eminem’s 8 Mile character: “He’s dope; he knows that.” But he just keeps letting his self-doubt convince him otherwise.
Learn from these two, and others who came before you. Instead of letting your inner critic run the show, rehearse what confidence sounds like.
Imagine how your voice would sound if you were totally confident, then match it out loud. And then, step into that “confident voice” until it feels natural.
Learn how to get an instant confidence boost from Paul:
8. Know your content
“While it’s certainly possible to blag your way through a presentation, I don’t recommend it,” says Paul.
The real benefit of knowing your content isn’t about memorizing a script. “When you know what you’re talking about,” the Mindvalley trainer adds, “you don’t need to know what it is you’re going to say.”
That’s what Kerry Fisher, an executive coach from the U.S., noticed as she went through Paul’s program to prepare for her own 12-week coaching course with 70 tech leaders.
“I felt more engaging, and I have gotten great feedback from the group,” she shares. And because she had her content locked in, she could focus less on getting the words right and more on connecting with her group.
No doubt, your content is your anchor, and memorizing your speech is part of the process. But once you know that like the back of your hand, the only thing left is to show up and own the room.
9. Speak with passion
You can have flawless slides and perfect timing, but if you sound like you’d rather be anywhere else, your audience will tune you out.
The fact of the matter is, you can’t fake passion.
Look at Eminem’s 8 Mile character, for one. He wasn’t the slickest or the most polished. But when he grabbed that mic and spit like his whole life was on the line, people felt it.
Paul saw the same vibe at the Pride of Britain awards. Ordinary people, many with zero stage experience before, held an entire room spellbound simply because they spoke with heart about what they had lived through.
That’s the power of passion. It makes people forget your flaws and hang on to your fire.
3 body language tips for public speaking
What and how you tell your story to your audience is one thing. But what and how you show your story is another.
There’s a lot to say about body language. The way you stand, move, and gesture tells people if you’re confident, nervous, or just waiting to bolt for the door.
“Changes in our posture, breathing, muscle tension, and facial expression, all affect our feelings and behavior,” Paul explains. “If you use your body differently, you’ll have a completely different experience of being alive.”
Which is why many effective public speaking anxiety tips don’t start with words at all. They start with the body.
10. Stand like you mean it
“Your mind and body are intimately linked in what’s known as a cybernetic loop,” Paul points out. “That means that whatever you think about will affect the way your body feels. And the way you use your body will affect the thoughts inside your head.”
It’s why charismatic people hold such magnetic sway. They know how to carry themselves, and science shows posture alone changes how audiences perceive you.
You see it in 8 Mile with Papa Doc and Alex. And if you look at real-life examples, you’ll see it in Barack Obama when he walks into a press room or Serena Williams when she’s owning center court.
Even Paul’s student, Sue Carrasco from Ecuador, stays mindful of her posture. It’s one of the tools she learned in Total Self-Confidence that has helped her go from feeling small to feeling “more comfortable with myself and more secure.”
So as you prep, check in with your body. Is it tense or relaxed? If it’s tight, try Paul’s experiment:
- Picture an invisible thread running up your spine, and
- Gently pulling the crown of your head upward, lifting you into an easy, upright stance.
That one small adjustment, Paul adds, can “send a whole new set of messages to yourself, and the world about how naturally confident you are.”
11. Match your movements with your words
When your body and your story are out of sync, your audience will feel the gap.
“When you say ‘I look left’ and ‘I look right,’ are you actually looking left and looking right?” Lisa asks in her Mindvalley program. “Or you’re just saying ‘I look left’ and ‘I look right’? Boring.”
She’s a huge advocate of matching your movements with your words. If you say “I look left and I look right,” then do it. Look left, and look right.
This kind of physical storytelling makes your message three-dimensional. Research shows that it helps amplify the meaning of a story and draw people deeper into it.
And when you’re able to do that, you build the kind of rapport that turns a roomful of strangers into your supporters.
12. Practice over-expressing to expand your range
There’s a difference when you’re telling a story and your body’s rigid versus when it’s dynamic. One keeps your audience at arm’s length, but the other lets them see it as if they were right there with you.
Can you imagine Eminem’s rap battle on 8 Mile if he were standing there stiff? It would be more like a c-rap battle. “Ope, there goes Rabbit; he choked.”
Now, while matching your movements with your words is one thing you can do, Lisa, in her Mindvalley program, shares an exercise that pushes you to exaggerate on purpose.
“When I work with you, I’m going to ask you initially to overexpress,” she explains. “Why? Because if I can get you to overexpress out here, then when you’re in front of people, you’ll express here, which is far more than when you were just here.”
What she means is this: when you practice with big, theatrical gestures, your natural delivery ends up stronger, fuller, and more alive than if you’d only practiced small.
Actors and speakers use this trick all the time. Over-expressing stretches your range like a muscle. So when you dial it back for the real thing, you’ll still have the energy, presence, and expressiveness that keep people glued to you.
Frequently asked questions
What are the 5 C’s of public speaking?
The 5 C’s are a classic framework that’s gained traction among coaches and trainers. They include:
- Clarity. Strip away the filler so your core idea shines through.
- Confidence. Speak like you believe it, and your audience will too.
- Connection. Make people feel like you’re talking with them, not at them.
- Control. Keep your pace, tone, and energy in your hands, not your nerves.
- Continuity. Tie your points together so the story flows without breaking.
Think of them less as rules carved in stone and more as guardrails. Plus, they’ll keep you steady so your message lands the way you meant it to.
How to build confidence in public speaking
Confidence, as previously mentioned, is a state you train to be in. But as Paul explains in an interview on The Mindvalley Podcast with Vishen, when your thoughts, feelings, and body line up, you slip into a calm, capable gear where the words flow authentically, not performatively.
“Truly confident people are natural; they’re authentic,” he says. “They feel good so other people around them feel good. They make everybody feel good because they feel good.”
Here’s what he suggests so you, too, can have the clarity, confidence, connection, control, and continuity:
- Prime your state before you speak. Breathe low and slow. Stand tall. Let your voice ride a notch fuller than usual. Picture the room going well, right down to your opening line and your first laugh. That kind of mental rehearsal teaches your nervous system what “confident” feels like, so it is easier to access on cue.
- Keep the ego out of it. Real confidence is comfortable in its own skin. Share a flaw, own a miss, then move on. Audiences relax when you do.
- Use tools that shift state fast. Short guided hypnosis, visualization, or a two-minute power warmup can flip you from jittery to steady. Then build reps. Speak to five people, then twenty, then a room. Each clean rep becomes proof you can do it again.
Watch the full interview for more insights:
How to calm nerves before public speaking
You’re up there on stage, holding the mic, looking out to the crowd… You’re ready to pull an Eminem and vomit your mom’s spaghetti. And that advice of picturing everyone naked is doing nothing for your nerves.
One of the quickest ways to woosah your way through the anxiousness, according to Paul, is to stop living in your head and drop into your body.
“When we move our attention to the very center of our body, we become physically and psychologically stronger,” he explains. That center has a location, if you must know, and that’s about an inch below your navel.
So before you go on stage, imagine planting your awareness in that spot. Hold it there as you breathe.
You can even do this mid-talk, Paul adds. He says, “When you’re actually in the situation, you can hold one point as you perform to ensure that you will stay centered and peaceful throughout.”
And if you need it, use a pregnant pause, where you intentionally take a moment of silence to amplify the impact. It’ll buy you a moment to reset, breathe, and come back with presence instead of panic.
Become a changemaker
Here’s the thing: there are plenty of incredibly helpful public speaking tips in the world. But real change happens when you train your nervous system to respond differently.
That’s exactly what Paul McKenna’s Total Self-Confidence program is designed to do. He guides you through simple but powerful practices like hypnotic meditations, visualization drills, and confidence workouts that rewire how you think and feel about yourself.
Paul’s methods have helped big names like Ellen DeGeneres, Rob Brydon, and Stephen Fry (though not Eminem… at least, not that we know of). And now, more than 60,000 students have experienced those same tools inside his Mindvalley program.
One particular student, Patricia Walker, a nurse from Atlanta, has done the program twice. And one thing’s for sure: her confidence skyrocketed. She took bold risks like moving homes, quitting her job, and stepping into a whole new life. Plus, those hypnotic meditations for her were *chef’s kiss*.
These meditations gave me so much clarity and I felt supercharged afterwards.
As Eminem’s outro in “Lose Yourself” goes: “You can do anything you set your mind to.” So here’s your chance to do just that.
You don’t have to go all in on the full program yet.You can start with a free class, experience Paul’s methods firsthand, and see where your public speaking journey takes you from there.
Welcome in.
