Performances of any kind whether it's musical, theatrical, or simply public speaking can be extremely nerve-wracking. Something about standing in front of tons of people we do and don't know makes our knees shake. As a music major and a performer, I have learned many tips and tricks to stand tall, look up, and be confident in these nail-biting situations. Here are my top six techniques for calming the tension.
Make sure you're prepared.
There's nothing like the fear of "what if I mess up?" Practicing as much as possible and being completely ready ensures the most likely chance of a flawless performance. Memorizing lines behind the curtain three minutes before your entrance is a good way to terrify yourself. Being prepared will calm your stress levels so that you can be confident in what you know.
Eat bananas.
Bananas are natural beta blockers that prevent adrenaline from binding to beta receptors. When stress levels cause your potassium to drop, bananas – which are potassium-rich – will help in sending oxygen to your brain, stabilizing your heartbeat, and regulating your hydration.
Breathe!
While you practice, before the performance, and especially during it, remember to breathe. Your brain needs oxygen and when you're nervous, it doesn't get enough. Personally, the 4-7-8 Method works best. Breathe in for four seconds, hold it for seven, and release it for eight as you feel all the tension go away.
Try progressive relaxation.
This is a technique that tricks your brain into relaxing. Start at your toes and clench them as tight as possible, then do the same with your calves. Slowly work your way up, tensing and relaxing each muscle. Finally, once your muscles are all relaxed, your brain will begin to calm as well.
Visualize your success.
Imagine yourself walking out onstage and acing the performance. Envision a flawless run of your material where you hit every note, land every pirouette, or remember every word. Instead of focusing on what you could do wrong, picture what you know you can do right.
Know that messing up is normal.
Little bobbles are going to happen and the audience knows that. Everyone is human so remember that it's important to have fun, be confident, do what you know, and keep going even if you mess up.
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