How Yoga Turned Public Speaking From Fear Into Joy

There is something I wish my teachers had told us when we were asked to present in front of the whole class.

When they saw us shuffling nervously.

When they heard our voice shake.

When we experienced public speaking as one of the most terrifying parts of school, and a fast track to embarrassment.

It took me years of leading meetings, speaking at conferences and teaching yoga and dance classes to realise this for myself:

Let me be clear.

I don't consider myself an outstanding public speaker.

I am not one of those born with an innate talent to mesmerise audiences and rally people to their cause even if they are selling replacement HVAC filters.

I am not even a native speaker of English.

But over the years, I’ve become a competent and engaging speaker.

More importantly, public speaking has shifted from something intimidating to something I genuinely enjoy. And that shift may be even more powerful than the improvement in skill itself.

Public speaking consistently ranks among our top fears, alongside snakes, spiders, heights, flying… and even death!

Yet through our yoga practice, we can not only improve our speaking skills, but also find more enjoyment in this crucial leadership activity.

1. Breathwork: Calming the Nervous System

The fear of public speaking triggers a stress response, pushing the body into "fight or flight" mode. The result? A racing heart, shallow breathing, and tense muscles.

A few rounds of deep breaths activate the parasympathetic nervous system and reverse this process, reducing the level of cortisol and relaxing the body.

This is why breathwork is one of the most widely recommended techniques for managing stage fright.

Yoga practitioners have a deep understand of breathing techniques (we call these pranayama) and their impact on our mental and physical wellbeing.

😌 Seeking immediate calm? A few rounds of slow diaphragmatic breaths will get us there.

💪 Building up strength and confidence while cultivating focus and calm? The answer is victorious breath (ujjayi pranayama).

⚡ Working up energy while clearing the throat before speaking? A few minutes of lion's breath (simhasana) can reduce anxiety, give an energy boost and activate the throat chakra, our centre of communication.

2. Presence: Being Fully There

“Presence” is one of those words we use often, yet rarely define.

For me, 'presence' comes down to three things:

• Being present as a whole person. My attention and energy is fully directed towards my audience.

• Authenticity. My words, tone, behaviour and appearance paint a consistent picture.

• Creating genuine connection with the audience, through eye contact and changing tone and pace in response to their non-verbal cues.

How can yoga help achieve better presence?

On the mat, we practise arriving fully. We notice distractions, then gently return to the present moment, again and again.

The same focus can be carried on to the podium. While addressing the audience, I am fully there, tuned in to building that connection, without mentally running through a to-do list or worrying about an unanswered email.

A simple practice to improve presence is to keep ourselves grounded, by bringing our awareness to our feet making contact with the floor, and internalising that support and stability.

3. Body Awareness: From Self-Conscious to Self-Assured

Presenting my homework to the class, I remember gripping my notes with both hands, and hiding behind a podium as much as I could.

I simply had no idea what to do with my hands, and standing in front of an audience made me feel exposed. Like many young people, I was highly self-conscious and convinced that I was being judged for how I looked, moved, or dressed.

Yoga shifted that relationship completely.

It taught me to respect my body for all the amazing things it does for me every day. I have learned to accept rather than criticise how it looks.

I am now able to move with more ease on stage, without constantly worrying about how I look, and instead focusing on how the audience feels.

Even more importantly, yoga practitioners carry themselves with better posture, allowing the air to flow freely, which is essential for deep breathing and clearer vocal projection.

4. Detachment from Results: Letting Go of the Outcome

Much of our fear doesn’t just come from being seen — it comes from wanting to succeed.

We want the applause. The validation. The sense that we did well.

😧 But what if we mess up?

😨 What if we blow our chance to make a strong impression?

😱 Or even worse, make a complete fool of ourselves?

One of the ten basic teachings of yoga philosophy is non-attachment (aparigraha). It means more than not being attached to physical objects — it invites us to release our grip on outcomes.

This doesn’t mean we stop caring. It means we shift our focus from how it will be received to how we show up.

And here’s something fascinating: humans are incredibly attuned to each other’s emotional states.

What does it mean for you as a speaker?

If you are tense about the outcome, that will put your audience at unease, as well.

On the other hand, if you are relaxed, engaged with the experience, and maybe even enjoy it, your audience will be right there with you in this emotional space.

Your state shapes their experience.

5. Voice Awareness: Guiding the Experience

Understanding two languages does not automatically make someone a translator. Similarly, the ability to verbalise words does not make one a speaker.

Skilled speakers use the full spectrum of their voice to keep their talk engaging, varying their volume, pace and tone to convey emotions, create rhythm and bring their audience along for the ride.

Teaching a yoga class is a storytelling journey in disguise.

In a single class, my voice adapts continuously:

• Warm and welcoming at the beginning

• Energised and directive during stronger sequences

• Slower, softer, and more spacious as the practice winds down

Over time, this develops an intuitive sense of how to use the voice to guide an experience, going beyond simply delivering information.

If you ever feel nervous about speaking, remember this:

Public speaking is a skill that can be developed through practice.

And when we approach it with curiosity and maybe even enjoyment, it shifts from something we endure to something we explore.

❓Which of these five — breathwork, presence, body awareness, detachment from the outcome, voice awareness — feels most alive as an opportunity for you right now?

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Thank you for reading and have a wonderful week ahead.

The light in me honours the light in you.

Namaste