243  Prepare your body

• Dress appropriately for the situation. Avoid clothes that you think look good but actually make you feel uncomfortable. The audience will interpret your physical discomfort as lack of confidence in your research.

• To calm yourself down, take 10 slow, deep breaths and focus on your breathing.

• If nervousness makes you speak fast, deep breathing can help calm you. In addition, force yourself to speak very, very slowly, so slow that it’s uncomfortable for you, that’s when your audience will hear you at a normal pace.

• Don’t just breath deeply, but really focus on your breathing. This centers your concentration and takes your mind off of your nervousness.

• Practice focused concentration when you are not nervous! You won’t learn to swim while the ship is sinking. For this purpose, I would encourage you to develop skills in mindfulness meditation. You can begin simple, by using the Headspace app a few minutes a day, for example.

• Do the voice exercises for projection (Chapter 211) and enunciation (Chapter 212).

• Take advantage of your stage - move around! Slowing walking across the stage makes you work harder on what you’re saying, so you deliver your message clearly and slowly.

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