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Public Speaking Nerves Defuser

“Public Speaking Nerves Defuser” is a short 12-minute practice from Zayenha Practice in the Social domain. Defuse public-speaking nerves with box breath + restructure "everyone is judging". Its goal: Convert adrenaline from "freeze" into "performance energy". You can read its goal and first step for free; the full practice with every step and the interactive part comes with Plus.

Defuse public-speaking nerves with box breath + restructure "everyone is judging".

12 min Intermediate

Goal

Convert adrenaline from "freeze" into "performance energy".

Steps

1

1h before talk: 4 rounds box breath.

4 more steps locked

Expected Outcome

Immediate

Heart rate drops 20bpm in 4 min.

Evidence base

School: Public Speaking Research

Founders: Susan Cain · Adam Galinsky (2012)

Cain — Quiet; Galinsky — Performance reappraisal.

Frequently asked questions

How long does "Public Speaking Nerves Defuser" take?

This exercise takes about 12 minutes, practiced solo in a Somatic format.

When will I notice the effect of "Public Speaking Nerves Defuser"?

Heart rate drops 20bpm in 4 min. In the short term: Talk anxiety drops 50% after 5 talks.

Is "Public Speaking Nerves Defuser" evidence-based?

Yes — it draws on Public Speaking Research (Susan Cain, Adam Galinsky (2012)). Cain — Quiet; Galinsky — Performance reappraisal.

Is "Public Speaking Nerves Defuser" suitable for beginners?

Its difficulty level is: Intermediate. No external tools required — it can be practiced directly inside the platform.

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