3 Techniques For Public Speaking

Therapeutic programs focused on the acquisition of public speaking skills and loss of stage fright are developed based on several factors that are best worked together. The anxiety reaction is usually the most common. These programs work on the physiological, cognitive and motor aspects of fear of public speaking. To do this, they use deep breathing. They focus on self-learning and develop verbal, non-verbal and vocal skills.

Deep breathing training and self-learning are techniques for exposing the motor component. Breathing techniques help counteract the effects of anxiety and make speaking easier. Self-learning techniques involve introducing changes in self-verbalization.

In this way, the level of self-control is increased and the behavior becomes more adaptive. The third technique emphasizes the development of verbal skills that increase self-confidence. But also the feeling of security.

Controlled breathing

It is advisable to train and manipulate diaphragmatic breathing frequently. It is a type of breathing which, in addition to helping reduce anxiety levels, gives the speaker more air reserve while speaking and allows them to carry their voice further. This in turn gives him greater self-confidence. Chest breathing (to the lungs) increases stress levels. On the contrary, breathing with the diaphragm promotes the parasympathetic response and promotes relaxation.

This diaphragmatic breathing, also called deep breathing, helps carry more air to the lower lungs. This is the area with the most capacity, so breathing from this area provides better oxygenation and better cleaning of the lungs. It is not a difficult technique, although it is advisable to develop it correctly with a specialized therapist so as not to make mistakes and get the most out of it.

Meichenbaum’s self-instruction program

The main idea of ​​this method is the gradual introduction of self-verbalizations, internal verbalizations, thoughts and self-instructions. This change in internal dialogue is what influences the individual and ultimately changes their behavior. This method was created in the 1960s by Dr. Donald Meichenbaum for aggressive and hyperactive children. To shape it, he drew on studies by Vygotsky and Piaget on the importance of language in the control of motor behavior. Although this is a method with very positive techniques for solving problems in general.

In the case of fear of public speaking, these techniques have proven to be a great help in overcoming stage fright. By shaping thoughts through self-verbalization, we are able to modify internal dialogue and controlling behavior.

This method has five phases. In the first two phases, the therapist acts as a role model, in the other three phases, it is the individual who practices the self-instructions, first out loud, then in a very low voice (masked) and finally, self-expressions become thoughts or hidden self-instructions.

Verbal, non-verbal and vocal skills for public speaking

To be able to express oneself in public, it is necessary to manage appropriate linguistic resources, to structure the ideas to be presented well and to have an adequate register of the language to be used. Practicing and training these points gives the speaker confidence and security.

Likewise, non-verbal language says almost as much as the previous one. From facial expression to body movements, eye contact and the management of physical spaces, these aspects are fundamental to giving a positive self-image. Good body language training is essential for the development of public speaking skills.

The vocal elements, in other words how to handle the voice, are another key point. This mastery is so important that the human being unconsciously tends to relate the voice to the personality type.

The most important vocal elements to work on are voice, pitch, accent, speed, rhythm, projection and resonance. The voice is the one that sits or destroys the first image of a speaker. It is very important that the verbal and non-verbal elements and the voice are in harmony. And that they reflect a perfect balance. As in almost everything, the important thing is that in the end, what is seen, what is said and what is maintained are perfectly coherent and in balance.

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