Most speakers try to suppress the surge of adrenaline they feel before taking the stage — but that instinct is exactly wrong. In this QuickBites episode, Peter George explains what happens in your body when the adrenaline kicks in, why you shouldn't try to stop it, and how intentional breathing can help you channel that energy into a more powerful, confident delivery.
Peter covers two practical breathing techniques — diaphragmatic breathing and the sighing technique — breaking down how each works, when to use them, and how to make them a reliable part of your pre-presentation routine. Master these, and you'll step to the front of the room feeling calmer, sounding stronger, and thinking more clearly.
The Adrenaline Rush — and How to Harness It
Most speakers experience the same physical response before stepping in front of an audience: heart racing, breathing quickening, palms sweating, senses sharpening. This is the adrenaline rush — your body's response to stress or excitement, triggered when your brain signals your adrenal glands to get you ready to perform. And while it can feel overwhelming, this surge of energy isn't your enemy. It's fuel.
The goal isn't to eliminate the adrenaline rush — it's to harness it. Trying to suppress it or think your way out of it doesn't work. What does work is conscious, intentional breathing. When you control your breath deliberately, you activate physiological responses that counteract the most disruptive effects of the adrenaline surge, while preserving the alertness and energy it provides.
"You don't want to make the adrenaline rush stop. What you want to do is harness that energy — and that's exactly what conscious breathing helps you do."
Two Techniques Worth Practicing
Peter covers two breathing methods he uses with clients. The first is diaphragmatic breathing — also called deep breathing or belly breathing. Breathe in through your nose until your belly expands as far as it can. Don't hold it. Then slowly release through your mouth and repeat. Done consistently, this technique reduces stress, counteracts the physiological effects of the adrenaline rush, and — critically — fills your lungs so completely that you can speak with equal power at the end of a sentence as at the beginning. The added oxygen also sharpens your thinking in the moment.
The second is the sighing technique. Your body sighs naturally in response to stress, frustration, or confusion — it's a reset mechanism. You can trigger that reset deliberately by quickly filling your lungs with a large volume of air and letting it out in a controlled sigh. Use it just before you begin to speak, when you pause for a sip of water, or any time you feel you need to recalibrate. If you're wearing a microphone, keep it quiet.
Both techniques require practice to become second nature. Build them into your daily routine — Peter does diaphragmatic breathing at red lights. Find the time that works for you and practice faithfully. Make these a consistent part of your pre-presentation ritual, and you'll feel the difference from the very first breath you take on stage. I'll see you next time.
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