Which technique is recommended for managing speech anxiety?

Practicing deep breathing is an effective technique for managing speech anxiety because it helps calm the nervous system and reduces physical symptoms of stress. When someone experiences anxiety, the body's natural response can lead to shallow, rapid breathing, which may exacerbate feelings of nervousness. By focusing on deep, controlled breaths, a speaker can lower their heart rate, clear their mind, and achieve a more relaxed state before and during their speech. This practice not only helps in alleviating anxiety but also enhances overall focus and concentration, allowing the speaker to engage more effectively with the audience.

In contrast, reciting lines of the speech could lead to increased pressure, as the speaker may become overly focused on memorization rather than the delivery itself. Avoiding eye contact typically heightens feelings of disconnect and can reinforce anxiety, making it difficult to establish rapport with the audience. Using excessive gestures might distract from the message and can also signal nervousness, thereby increasing anxiety rather than alleviating it.