Your hands are sweating, and your heart is pounding—you’re afraid. A behemoth of a tiger is right behind you, ready to pounce, and—
You’re only imagining things. In reality, you’ve got a big presentation and you’re next in line. But why do you feel so nervous—and what do you do about it?
The answer’s simpler than you think: take a deep breath.
It almost sounds too simple (and kind of silly—we breathe all the time, anyway), but it works.
So, the next time you find yourself face-to-face with a (metaphorical) tiger—or a big presentation—try it out!
From an Evolutionary Perspective
When our ancestors were confronted by danger, there was often some kind of bodily response, be it their hair raising, their heart beating faster, or their pupils dilating.
Sound familiar? That’s because it is: those are the symptoms of nervousness, which is exactly what you feel before that big presentation.
This is called a “fight-or-flight” response. It helped our ancestors perceive threats better and prepare themselves to either confront or escape danger. Fight-or-flight responses are what make your hands sweat and heart pound.
A Healthline article reviewed by Timothy J. Legg, PhD, PsyD, states, “Your body prepares to fight or flee a threat by boosting adrenaline production. Almost instantly, your heart begins to beat faster, your blood pressure rises, and your breathing quickens, increasing your alertness and energy.”
The reality is that this nervousness that comes before big presentations, interviews, or even first dates is not something that only you experience—everyone does, because it’s a primal instinct.
Why Does Deep Breathing Work?
Fight-or-flight responses are associated with the sympathetic nervous system, which is responsible for many of your body’s involuntary functions, and is activated when your brain senses that you’re in a stressful situation.
According to the non-profit hospital network Dignity Health, deep breathing counteracts the sympathetic nervous system by activating the parasympathetic nervous system, which is responsible for helping your body calm down (“rest-and-digest”).
“You take in more oxygen, your heart rate slows, and your mind starts to slow down,” Christine Yu of Dignity Health explained. “Deep breathing can also lower blood pressure and… you may even start to feel your muscles unclench.”
How Should I Breathe?
There are a variety of deep breathing techniques you can try when you’re nervous.
Keep in mind that a count of five does not mean five seconds, so it’s important to go at your own pace.
- 4-7-8 Breathing: Sit upright. Inhale for a count of four, hold your breath for a count of seven, and exhale for a count of eight. Repeat at least four times.
- Pursed Lip Breathing: Relax your neck and shoulders. Keeping your mouth closed, inhale slowly through your nose for a count of two. Then, pucker or purse your lips as if you were going to whistle. Finally, exhale slowly by blowing air through your pursed lips for a count of four. Repeat four to five times.
- Resonant or Coherent Breathing: Inhale for a count of five, then exhale for a count of five. Repeat for at least a few minutes.
- Standard Deep Breathing: While sitting or standing, draw your elbows back slightly to allow your chest to expand. Inhale deeply through your nose. Hold your breath for a count of five, then release slowly by exhaling through your nose. Repeat until relaxed.
It’s important to note that some may experience lightheadedness when attempting these deep breathing exercises. If this affects you, try breathing slower or less deeply. Stop if you experience any feelings of discomfort or agitation. If deep breathing is not something you can do, consider utilizing other calming strategies like positive affirmations.
Takeaways
When you’re faced with a situation that activates your fight-or-flight response, remember that the first step you should take is as simple as it gets—just breathe. Though you might feel like a tiger is about to pounce, deep breathing will help you realize that there was never a tiger—only a presentation that you thoroughly prepared for.
Because the truth is, you’re safe, and you’ll do just fine.
Thank you to Hanna M. for editing this article!
Sources:
- https://www.healthline.com/health/anxiety/nervousness
- https://www.healthline.com/health/breathing-exercise
- https://www.webmd.com/balance/what-to-know-4-7-8-breathing
- https://www.dignityhealth.org/articles/deep-breathing-techniques-can-relieve-your-stress
- https://www.webmd.com/brain/parasympathetic-nervous-system-what-to-know
- https://www.webmd.com/brain/sympathetic-nervous-system-what-to-know