Giving presentations can make even confident people nervous.
You may have felt it yourself. You’ve walked out on stage, looked at the audience, went to speak. And suddenly, the words won’t come out.
Your throat is tight, like a boa constrictor slowly applying pressure to kill a mouse.
In medical terms, this feeling is called Globus Sensation. It often happens when you’re stressed or anxious. Even worse, can create a cycle where your anxiety keeps getting worse.
But, you’re not alone. Most speakers face this at some point in their career. So, how can you stop feeling nervous and appear confident?
Here are some useful tips to help you ease the discomfort of a tight throat when speaking in front of a crowd.
1. Slow down
One of the first things to remember when your throat closes up is to slow down.
The instinct might be to rush through your words, hoping to get the speech over with quickly.
However, speaking too fast can exacerbate the feeling of constriction in your throat. Instead, consciously slow your pace. Take deliberate pauses between words and sentences.
This not only allows you to catch your breath but also gives you the opportunity to gather your thoughts. Remember, it’s okay to take your time.
2. Take a breath
When anxiety tightens your throat, focusing on your breath can be a powerful tool.
Before you go on, practice deep, diaphragmatic breathing to calm your nervous system. Inhale slowly through your nose, allowing your lungs to fill completely, and then exhale through your mouth.
Repeat this process several times until you start to feel more relaxed.
Deep breathing not only helps alleviate physical tension in your throat but also provides a moment of mindfulness, allowing you to regain control over your speech.
If you’re on stage, pause, take a moment and breathe. Taking a moment to catch some air before you continue is much better for the audience then trying to squeak out your words through a tight throat.
3. Ground yourself
Feelings of panic and anxiety can make you feel as if you’re floating away from the present moment.
Grounding exercises can help bring you back to reality. Focus on the sensations in your body – the feeling of your feet on the ground, the texture of an object in your hand, or the temperature of the air around you.
By anchoring yourself in the present, you can reduce the overwhelming sensations in your throat and regain a sense of control.
Grounding techniques can be simple, like feeling the fabric of your clothes or taking note of the room’s colours, helping you stay connected to the here and now.
My favourite is to bend slightly at the knees to feel the weight of your body against the floor.
4. Move your body
Physical movement can be an effective way to release tension, both in your body and your throat.
If you feel your throat closing up, subtly move your head from side to side, roll your shoulders, or gently stretch your neck.
This can help relax the muscles around your throat and ease the feeling of constriction.
Don’t feel locked into one position. If you have a head or hand microphone, feel free to move around. If you are locked to the podium, you can adjust your posture.
Movement not only helps your body release tension but also shifts your focus away from the discomfort in your throat, allowing you to speak more freely.
5. Drink some water
Hydration plays a crucial role in maintaining vocal health, and sipping water can be particularly useful when your throat tightens up.
Warm or room temperature water is best to soothe and ease tension. Be careful with chilled or ice water – they can make the constriction worse.
Many people think the audience won’t wait for them to take a drink of water. That’s not true.
Many stand-up comedians do their sets with a glass water on a nearby high-table. Robin Wiliams goes through a half dozen in his Live on Broadway special.
Just wait to finish a point, pause, have a drink, and continue.
Final thoughts on speaking with a tight throat
Speaking when your throat closes up is a challenge, but it’s one that can be managed.
Slow down your speech, take deep breaths, ground yourself in the present moment, incorporate gentle movements, and stay hydrated.
Remember, these techniques are tools to help you navigate difficult moments.
Practicing them regularly can build resilience over time and help you express yourself even when faced with the discomfort of a tight throat.
