Episode #14: Goodbye Presentation Nerves

Why do even top performers feel fear before they present?

Fear before a presentation is normal—even for world-class professionals. Tennis champion Novak Djokovic explains that half of victory happens before you step into the arena: if self-belief isn’t in place, fear takes over and performance collapses. For speakers, that “arena” is the meeting room, the conference stage, or the client pitch.

The goal isn’t to eliminate fear. The goal is to control and convert it into energy that strengthens your message.
Mini-summary: Fear is not the enemy; unmanaged fear is. Put belief in place before you speak.

When fear hits, your body triggers a fight-or-flight response, sending energy to major muscle groups in your chest, arms, and legs. That energy can become presence, passion, stronger gestures, and sharper delivery.

Instead of thinking “I shouldn’t be nervous,” think:
“I have energy. How will I use it?”

Mini-summary: Fear creates physical power. Your job is to redirect it into confident delivery.

If you feel overly tense or hyperactive right before speaking, burn off excess adrenaline:

• Step out of sight.

• Pace or stride hard for about five minutes.

• Let your body “spend” the extra charge so your mind can focus.

This is a simple, practical reset that many high performers rely on.
Mini-summary: Too much adrenaline? Move your body first, then speak with control.

How do you stop “butterflies in the stomach”?

“Butterflies” happen because blood is redirected away from internal organs to muscles. Your body is preparing for survival, not storytelling.

Fix it with breathing:

1. Find a quiet spot off stage.

2. Sit down.

3. Breathe slowly and deeply from the diaphragm.

4. Avoid breathing too fast (you may get dizzy).

More oxygen sharpens concentration and slows your pulse rate.
Mini-summary: Slow diaphragmatic breathing restores calm and mental sharpness.

Why does energy matter more than perfect technique?

A speaker who looks tired, bored, or indifferent cannot persuade anyone, no matter how polished their slides or speech. Audiences judge the entire organization by the person in front of them.

Even senior leaders can fail here: a lifeless presentation harms credibility, reputation, and influence.
Mini-summary: Your energy is your authority. Without it, the message dies.

Many performers—from singers to CEOs—feel fear right up until they begin. Frank Sinatra reportedly worried before every show, but relaxed once he got through the opening.

For speakers, the first two minutes are the “takeoff zone.” Once you settle into rhythm, anxiety drops and connection rises.
Mini-summary: Expect nerves at the start. Your job is to stabilize early and then flow.

What are the biggest preparation mistakes speakers make?

1) Trying to memorize everything

Memorization creates pressure and increases panic when you forget a line. Instead:

• Prepare key points.

• Put them in a logical sequence.

• Speak to them, not from them.

2) Reading word-for-word from a screen

Looking back and forth between a laptop and the audience triggers confusion and visible nerves. If you lose your place:

• Pause.

• Take a slow silent breath.

• Continue without announcing your fear.

Mini-summary: Use structure, not memorization. Speak naturally from points, not scripts.

Why should slides never be the “main attraction”?

Slides are support tools—you are the presentation. Your face, voice, and conviction are far more persuasive than text-heavy decks.

Best practice:

• Use images or photos with little/no text.

• Avoid crowded graphs or too many colors.

• Keep slides simple so attention stays on you.

Mini-summary: Slides should amplify you, not replace you.

When does video hurt a presentation?

Video often breaks momentum: finding the file, fixing sound, waiting for it to load. Some leaders use video to hide discomfort, but that weakens connection.

Use video only if it shows something that cannot be explained live—and keep it short.
Mini-summary: Video is a tool, not a crutch. Don’t surrender your moment.

Rehearsal is the hidden multiplier of great speaking. Most people rehearse zero minutes and wonder why presenting feels terrifying.

Strong methods:

• Rehearse with supporters.

• Ask for only two feedback points:

  1. What was good

  2. How to make it better

• Record yourself on phone/video or use a mirror.

• Practice as you will deliver: gestures, pauses, eye contact, voice modulation.

Mini-summary: Rehearsal builds control, and control creates confidence.

How do you use eye contact to stay confident?

Eye contact isn’t random—it is strategy.

Do:

• Look at individuals about six seconds each.

• Scan unpredictably: back → front → right → left.

• Keep attention alive by avoiding patterns.

Don’t:

• Lock onto people who look negative or hostile.

• Instead, focus on supporters or neutral listeners.

Even if someone looks angry, it may not mean they disagree. But for your stability, choose supportive faces.
Mini-summary: Eye contact is fuel. Aim it at supporters to protect momentum.

Presentations rarely go perfectly. A sudden laugh, a technical issue, a distracting audience reaction—none of these should knock you off message.

Unless there is a real emergency, the rule is simple:
the show must go on.

Stay with your structure, keep moving forward, and trust your preparation.
Mini-summary: Expect surprises. Your professionalism is continuing anyway.

How does this apply to leaders in Japan?

In Japanese business settings—日本企業 (Japanese companies) and 外資系企業 (multinational companies)—presenters are judged not only on content but also on composure, credibility, and visible commitment.

Whether you’re delivering a プレゼンテーション研修 (presentation training) style talk, leading a sales pitch, or inspiring internal teams, fear management and energy control are essential to leadership influence in 東京 (Tokyo) and across Japan.
Mini-summary: In Japan, calm confidence plus visible energy equals trust and authority.

• If feeling too tense, go out back and stride around.

• Do deep breathing to oxygenate your brain and slow your pulse.

• Don’t look lifeless, bored, or uninspired.

• Don’t memorize—use notes and speak to key points.

• Don’t make slides or video the star—make you the focus.

• Make eye contact with fans/supporters, not detractors.

• Don’t let anything faze you—the show must go on.

• Rehearse, rehearse, rehearse.

• Fear is energy; control it and turn it into persuasion.

• Your first minutes matter most—stabilize early, then flow.

• Slides and videos support the message, but you carry the influence.

• Rehearsal and smart eye contact build confidence fast.

Founded in the U.S. in 1912, Dale Carnegie Training has supported individuals and companies worldwide for over a century in leadership, sales, presentation, executive coaching, and DEI. Our Tokyo office, established in 1963, has been empowering both Japanese and multinational corporate clients ever since.