Sweating More in Training, Bleeding Less in Battle: How Mindfulness and Breathwork Transform Public Speaking

I love this classic Japanese saying: “Those who sweat more in training bleed less in battle.” Because, in the world of public speaking, where the stakes are high and the consequences can be very real, this principle rings likewise true. In the rush and anxiety of presenting, many of us slip into unconscious behaviours—almost as if we’re passengers in our own presentations, only half-aware of what we’re saying or how we’re coming across.

In these moments, we’re running on autopilot. You might have felt it before: you finish a presentation and realise there are parts you can’t even remember. Or you notice, halfway through, that your mind is racing, you’re barely breathing, and you’re losing track of your own message. This state of “checked-out” presenting is something that mindfulness and breathwork can help us navigate, keeping us present, grounded, and in control when it matters most.

Speaking with Confidence

One key way to bring mindful confidence to public speaking is through cultivating presence. Presence isn’t just about being in the room physically; it’s about fully inhabiting each moment of your delivery, connecting with your audience, and feeling confident and calm. Instead of zoning out or nervously clinging to a script, or the well-meant advice of someone, mindful presence lets you engage with both your material and the people in front of you, feeling each word as you say it.

So how do we stay present when we’re nervous? That’s where breathwork comes in.

Lock-Box It

Breathwork is an often-overlooked tool that can have a powerful impact on our confidence and sense of control while speaking. When our emotions start to build—whether it’s anxiety, excitement, or a blend of both—our breath is the first thing to become shallow or uneven. This sends a signal to the body that something is “wrong,” intensifying our fight-or-flight response.

Box breathing is a simple yet effective technique to restore calm and bring us back to the present moment. It goes like this:

1. Inhale deeply through your nose for a count of 4.

2. Hold your breath for 4 counts.

3. Exhale slowly through your mouth for 4 counts.

4. Hold again for 4 counts.

This cycle sends a signal to your nervous system that it’s safe to calm down, helping to reduce anxiety and bring focus back to the here and now. Practicing box breathing regularly can build resilience and help us manage emotions better when we’re in front of an audience, even under high pressure.

Speaking and Breathwork Together

The secret to building unshakeable confidence in public speaking is consistent practice. Think of it like going to the gym: you don’t gain strength or endurance from one session. Instead, you build it by regularly challenging yourself, practicing with focus, and allowing your skills to develop over time.

Setting aside time twice a week—say, Tuesday and Thursday evenings—to practise both your presentation skills and breathwork can be transformative. Here’s how it might look:

• Tuesdays: Focus on speaking. This might involve practising your speech or presentation in front of a mirror or recording yourself, observing your voice and body language.

• Thursdays: Combine speaking practice with box breathing. Start with a few rounds of box breathing to centre yourself before diving into your presentation. Notice how much calmer and more focused you feel when you integrate mindful breathing with your delivery.

With regular sessions like these, you’ll find that your confidence naturally increases. The nervous jitters become easier to manage, and you’ll feel far more present, engaging, and composed in front of an audience. When you consistently train, you no longer feel like a passenger in your own presentation; instead, you’re the one in control, steering confidently. And, if you are really keen, why not practise it back-to-back in one day?

Try It Out

Imagine the difference it could make to walk into any room with that effortless edge, ready to speak with poise and calm. That kind of presence isn’t built overnight, but with regular training, you can reach it. Practising mindfulness, breathwork, and public speaking on Tuesdays and Thursdays could be the game-changer for your career and confidence. Give it a try—you might be surprised at just how powerful this simple habit can be.

Ready to bring your public speaking to the next level? Join one of our public speaking workshops on Thursday nights, or sign yourself up for our Tuesday after-work training sessions for a personal touch. Win your next battle with ease! Bleeding out in front of your peers or winning the battle every time—the choice is yours.