As an introvert, one of the situations I am feeling uncomfortable with is when I must give a presentation. And I have over time given quite some presentations and still do because I also want to share what I find interesting and what is important for me to share.
This also means that I have collected some methods to relax before a presentation. And these methods can be used by anyone to calm themselves in any situation, so I am sharing them for you to try if you feel the need.
Square breathing is a technique to take deep breaths to reduce stress and increase focus.
- Breathe in while you count to four in your head
- Hold your breath while you count to four in your head
- Breathe out while you count to four in your head
- Hold your breath while you count to four in your head
The breathing rhythm must be natural for you, if 4 do not work, try three or six, as long as the time in each step is the same.
And if you are like me and want to know more about the science behind it, here are some interesting articles on the technic.
The Effect of Diaphragmatic Breathing on Attention, Negative Affect and Stress in Healthy Adults – https://doi.org/10.3389/fpsyg.2017.00874
A mind you can count on: validating breath counting as a behavioural measure of mindfulness – https://doi.org/10.3389/fpsyg.2014.01202