How to Calm Your Nerves Before a Presentation: What Taylor Swift figured out about performance anxiety before the Eras Tour
By Dr. Amanda Tobe
Unless you’ve been living under a rock, you likely know that Taylor Swift performed a three-and-a-half-hour concert, singing, dancing, and moving across the stage night after night during her Era’s tour.
What you may not know is how she prepared for it.
Before the Eras Tour, Swift trained on a treadmill while singing her full setlist. Faster songs meant a faster pace. Slower songs meant a jog or fast walk. She was not just rehearsing the words, notes, or choreography. She was rehearsing the conditions.
That distinction matters.
Because when it comes to public speaking anxiety, many people make the same mistake: they practice the content, but not the physical experience of being under pressure.
Why practicing your presentation is not always enough
When people come to me with public speaking anxiety, one of the most common things I hear is:“I know my material. I’ve practiced it so many times. But the second I start speaking, my body takes over.”
Their heart races. Their voice shakes. Their breathing gets shallow. Their face gets hot. Their mind goes blank. And suddenly, the version of them who felt calm and prepared at home feels very far away.
This is not usually a knowledge problem. It is a nervous system problem.
When you practice alone in your kitchen, office, or living room, your body is usually calm. Your heart rate is steady. Your breathing is normal. Your brain is in learning mode.
But when you walk into a boardroom, step onto a stage, present to senior leaders, speak in a meeting, or introduce yourself in a group, your nervous system may read the moment as a threat.
Even if you are safe, your body reacts as if something important is on the line.
That is why “just practice more” often does not fix public speaking anxiety. You may have rehearsed the presentation, but you have not rehearsed what it feels like to deliver it with a pounding heart, tight chest, dry mouth, shaky voice, or adrenaline running through your body.
You practiced the words. You did not practice the state.
Public speaking anxiety is physical, not just mental
One of the most helpful shifts I teach clients is this:
The physical symptoms of anxiety are not proof that you are failing. They are signs that your body is activated. That you care.
A racing heart does not mean you are about to lose control. A shaky voice does not mean you are unprepared. Sweaty palms do not mean you should not be speaking.
They mean your nervous system is doing what nervous systems do when something feels high stakes.
For many people, the fear of the symptoms becomes as powerful as the fear of the presentation itself. They are not only afraid of speaking. They are afraid of blushing, shaking, stumbling, forgetting a word, or looking visibly nervous.
This is where exposure-based practice becomes so useful.
The science: exposure helps your body learn you can handle it
In anxiety treatment, exposure is the process of gradually and intentionally entering the situations, sensations, or experiences you have been avoiding.
The goal is not to make anxiety disappear instantly. The goal is to teach your nervous system that you can feel discomfort and still function. Over time, the body starts to update its threat response.
The racing heart becomes less alarming. The shaky voice becomes less catastrophic. The feeling of being watched becomes more tolerable. You build real evidence that you can stay present, keep speaking, and recover if something does not go perfectly.
That is why Taylor Swift’s treadmill training is such a useful example. She did not wait until opening night to find out what it felt like to sing while breathless, physically activated, and under demand. She trained her body to perform in that state ahead of time.
For public speaking anxiety, we can use the same principle in a much smaller, more practical way.
A two-minute exercise to calm your nerves before a presentation
Here is one exercise I use with clients in my public speaking anxiety work.
Before practicing the opening of your presentation, intentionally raise your heart rate for two minutes.
You can try:
jumping jacks
running in place
fast stairs
brisk walking
high knees
any safe movement that gets your heart beating faster
Then, while your heart is still pounding, practice the first 30 to 60 seconds of your presentation out loud.
This matters because the opening is often the hardest part.
It is the moment when your heart tends to race the fastest. It is the moment when every eye is on you. It is the moment before you have found your rhythm. So that is the moment we want to practice.
Not once. Repeatedly.
The point is not to make yourself feel perfectly calm before you speak. The point is to learn that you can speak while activated.
You can feel your heart race and still start.
You can feel breathless and still find your first sentence.
You can feel nervous and still be clear, capable, and present.
Why this helps your nerves before a presentation
This type of practice works because it makes the physical symptoms of anxiety more familiar.
If your heart only races during real presentations, your brain may interpret that sensation as danger.
But if you have practiced speaking while your heart is already elevated, the sensation becomes less surprising. Your body has been there before. You know what it feels like. You have evidence that you can move through it.
That familiarity is powerful.
Public speaking anxiety often lives in the gap between how you feel when you practise and how you feel in the actual moment.
The goal is to close that gap.
What not to do right before a presentation
When you are nervous before a presentation, it is tempting to try to eliminate every symptom of anxiety.
You may try to over-rehearse, rewrite your notes, avoid eye contact, speak too quickly to get it over with, or tell yourself, “Calm down, calm down, calm down.”
The problem is that trying to force anxiety away often makes you monitor it more closely.
Instead, try this. Notice the sensation. Name it simply. Then return to the task.
“My heart is racing. That is activation. I can still begin.”
“My voice feels shaky. I can slow down.”
“I feel exposed. That makes sense. I can stay with myself.”
This is not positive thinking. It is nervous system training.
A better way to prepare for public speaking anxiety
If you struggle with anxiety before presentations, your practice should include three things:
First, practise the content. Know your opening, your key points, and where you are going.
Second, practice the conditions. Rehearse out loud, standing up, with your slides, in front of another person if possible.
Third, practice the sensations. Let your heart rate rise, then speak anyway.
That is where confidence starts to become more real. Not because you never feel nervous, but because nervousness no longer decides what you do.
The takeaway
Public speaking anxiety is not always a sign that you are unprepared. Often, it is a sign that your body has not yet learned how to feel safe while being seen.
Taylor Swift trained for the Eras Tour by rehearsing the conditions of the performance, not just the performance itself.
You can use the same idea before your next presentation. Raise your heart rate. Practice your opening. Let your body learn that a racing heart is not an emergency.
It is something you can speak through.
Want support with public speaking anxiety?
If anxiety is getting in the way of how you speak, present, interview, or show up in high-stakes moments, this is exactly the kind of work we do in my Public Speaking Anxiety Group.
It is a small, psychologist-led group for people who know their material, but feel hijacked by anxiety when it is time to deliver.
You can learn more about the Public Speaking Anxiety Group here: [INSERT LINK]
You may also find this helpful: [How to Keep Your Voice from Shaking During a Presentation] [INSERT LINK]
If you would prefer 1:1 support, you are welcome to book a free 20-minute intro call here: [INSERT LINK]
And remember, be kind to yourself.
FAQ: Public Speaking Anxiety and Presentation Nerves
How do I calm my nerves before a presentation?
The goal is not to force yourself to feel completely calm. Instead, help your body recognize that anxiety is uncomfortable but not dangerous. Try slowing your breathing, grounding your feet, relaxing your shoulders, and practicing your opening out loud. If your heart is racing, remind yourself: “This is activation. I can still speak.”
Why does my heart race before a presentation?
Your heart races because your nervous system is preparing you for a high-stakes moment. Even if the presentation is not physically dangerous, your body may interpret being watched, evaluated, or exposed as a threat. This can trigger adrenaline, faster breathing, muscle tension, and a racing heart.
What is the best exercise for public speaking anxiety?
One helpful exercise is to intentionally raise your heart rate for two minutes, then practise the first 30 to 60 seconds of your presentation out loud. This helps your body get used to speaking while activated, which is often what happens in the real presentation.
Can exposure therapy help with public speaking anxiety?
Yes. Exposure-based approaches are commonly used to treat anxiety because they help people gradually face feared situations or sensations in a structured way. For public speaking anxiety, this might include practising in front of others, recording yourself, delivering short talks, or speaking while experiencing physical symptoms like a racing heart.
What should I do if my voice shakes when I present?
A shaky voice is a common anxiety symptom. Try slowing your pace, pausing between sentences, breathing lower into your body, and continuing instead of stopping to “fix” the shake. The more you practise speaking while slightly activated, the less threatening the sensation becomes.
Is public speaking anxiety the same as performance anxiety?
Public speaking anxiety is a form of performance anxiety. Both involve fear of being observed, judged, or evaluated while doing something that matters. Presentations, interviews, meetings, speeches, performances, and pitches can all trigger similar nervous system responses.
Should I memorize my presentation if I get nervous?
Usually, no. Memorizing every word can make anxiety worse because one forgotten sentence may feel like a failure. It is often better to know your opening well, understand your key points, and practise moving through the structure naturally.
When should I get help for public speaking anxiety?
It may be time to get support if anxiety is causing you to avoid presentations, turn down opportunities, stay quiet in meetings, struggle in interviews, or feel distressed for days before or after speaking. Public speaking anxiety is common, and it is also very workable with the right support.
About Amanda Tobe & Associates
Amanda Tobe is a registered organizational psychologist who leads a team dedicated to helping professionals strengthen their confidence and thrive at work. Our services include career counselling, imposter syndrome counselling, public speaking anxiety support, and performance psychology for professionals across Ontario and Nova Scotia. We also provide entrepreneurial support and resources for business owners navigating self-doubt, decision-making, and mindset challenges as they grow their careers.
If you're ready to build confidence, navigate your career with clarity, and develop the skills to move forward, explore our services at amandatobe.com.
