You can’t simply “talk your way out” shaky hands and legs. Instead, you need to intervene physically and mentally to signal to your brain that you are safe. By mastering a few body hacks, breathing patterns, and psychological reframing tools, you can decrease the influence.
Body Reset
Practice the following breathing techniques to help yourself calm down.
The 4-7-8 Technique
Developed by Dr. Andrew Weil, this is an effective protocol for rapid anxiety reduction. Exhale completely through your mouth, making a “whoosh” sound. Close your mouth and inhale quietly through your nose for a count of 4, filling your abdomen. Hold your breath for 7 seconds (allowing oxygen to saturate the blood and carbon dioxide levels to regulate). Finally, make a slow, full exhale through your mouth for a count of 8, making a whoosh sound. Repeat this cycle 3 to 4 times.
The 3-1-6 Model
Inhale through your nose for 3 seconds, hold your breath for 1 second, and exhale slowly for 6 seconds. This extended exhale ratio deeply relaxes the nervous system in the face of stress.
How to control trembling hands during a presentation? 6 tips
The “shaking off” technique
Before entering the room, go to a secluded spot, like the restroom, and energetically shake your hands or, even better, the whole body, for half a minute or longer. Listen to your body. This will help you “discharge” excess adrenaline and reduce trembling.
Presenter remote
Holding a presentation remote gives your hands a specific task, makes it easier to keep them steady in one spot, and can make shaky hands much less noticeable.
Ban loose notes
If hand tremors are a major issue for you, never hold loose sheets of paper. They amplify micro-tremors, and if your hands are sweaty, it may show on the paper. Instead, use speaker notes on your slides if you need notes at all.
Microphone
Avoid handheld dynamic microphones whenever is possible. Request a microphone stand or a headset mic. If you are using a microphone on a stand, leave it in the holder and simply adjust the height so it sits directly in front of your mouth. As a last resort, hold the microphone firmly with both hands to stabilize it.
Emergency lifesaver
Keeping your hands in your pockets isn’t the best practice during a presentation, but if your hands are trembling violently at the start and you feel overwhelmed, keep them in your pockets for the first 30–60 seconds. As your adrenaline levels begin to drop, take them out and try to gesture with them naturally.
Warm up your hands
Cold hands tremble much more visibly. Before your presentation, run warm water over your hands in the restroom for 60 seconds to boost blood circulation and warm them up.
Relaxation techniques
Relaxation techniques are a topic well worth exploring. There are many methods available, so everyone can find something that works for them. You can practice them immediately before a presentation or, ideally, repeat them regularly to train your nervous system to calm itself down. Here you will find a post covering various methods you can try.
Master stress once and for all
The techniques outlined above can significantly help you manage hand tremors, but remember that they only treat the symptoms.
If you want to learn how to manage stress once and for all and reduce overall stage fright, which, in the long run, will minimize physiological stress symptoms like trembling hands, book 1-on-1 sessions with me or check out this course.
Author:
Hi, I’m Magda Kern. I’m a psychologist, the top 11 public speaking coach worldwide, a lecturer, working for companies from the Fortune 500 list, a business trainer with 12 years of experience, a TEDx coach, and an ex-vocalist based in Switzerland. I help people prepare and deliver unforgettable presentations and deal with stress.