Calm Your Nerves in 3 Minutes

This evidence-based routine helps performers at all levels combat stage fright through vocal physiology and focused breathing.

Routine Timeline

0:00-0:30 Grounding Breath
0:30-1:30 Humming Reset
1:30-3:00 Confidence Siren

Exercise 1: The Grounding Breath (30 sec)

Benefits:

• Lowers heart rate
• Reduces shaky voice
• Improves oxygen flow

Technique:

1. Inhale deeply for 4 seconds
2. Hold for 2 seconds
3. Exhale slowly for 6 seconds
4. Repeat 3 times

Exercise 2: The Humming Reset (1-2-1-7-1 / Do-Re-Mi-Ti-Do)

How it helps:

• Calms nervous system
• Warms up vocal cords
• Centers your pitch

Steps:

1. Hum "Mmm" on C-D-C-B-C
2. Focus on lip vibrations
3. Keep shoulders relaxed

Exercise 3: The Confidence Siren (1-3-5-8-5-3-1 / Do-Mi-Sol-Do-Sol-Mi-Do)

Key effects:

• Releases jaw tension
• Builds vocal assurance
• Connects registers

Practice:

1. Stand with confident posture
2. Sing "Voo" on C-E-G-C-G-E-C
3. Keep movements fluid

Quick Performance Tips

• Arrive early to avoid rushing
• Do light stretches before singing
• Remember the audience is on your side
• Mistakes are less noticeable than you think