You’re about to go on air. Maybe it’s a live interview, a webinar, or a major presentation. Your stomach tightens, your heart races, and suddenly, all the prep work feels like it wasn’t enough. In those final minutes before the spotlight hits, it’s normal to feel the pressure, but it doesn’t have to derail your performance.
Even the most experienced professionals experience this nervous tension. The difference? They know how to turn that energy into confidence. The good news is, so can you. Here are three proven techniques to help you build instant confidence right before stepping into the spotlight.
1. Power Posing and Body Language
Your body can trick your mind into confidence. How you carry yourself influences how you feel, and changing your posture can change your mindset. This is where power posing comes into play.
By holding strong, expansive postures—like the classic Superman pose—you can actually increase your confidence. Research from Harvard professor Amy Cuddy shows that “power posing” can lower cortisol (the stress hormone) and increase testosterone (the dominance hormone), giving you an edge right before going live.
Try This:
Stand tall with your feet firmly planted, hands on your hips, chest out, chin up. Hold this posture for 2-3 minutes.
Alternatively, stretch your arms wide or reach upwards as if claiming space. The key is to take up as much space as possible.
Pair this pose with a few deep breaths to calm your nerves.
Why It Works:
When you stand in a powerful posture, your brain interprets it as confidence. This simple shift can significantly alter your internal state, making you feel more in control, even when facing something as intimidating as a live interview.
2. Rehearse Your Core Message and Questions Aloud
Confidence comes from clarity, and clarity comes from practice. Right before going on air, take a few minutes to rehearse your key message out loud. This step isn’t about memorizing a script word for word but about solidifying the essential points you want to communicate.
Why It Works:
Speaking your key points aloud helps settle your thoughts. Hearing yourself articulate these ideas gives you assurance that you’re ready, even if you don’t know exactly where the conversation might go. It also reduces anxiety because you’re familiarizing yourself with the act of speaking confidently—before you even step into the interview.
Best Practices:
Identify 2 or 3 main takeaways you want the audience to remember. Rehearse delivering these points confidently and clearly.
Simulate tough or unexpected questions you might be asked. Answer them out loud to get comfortable with thinking on your feet.
Use a mirror or record yourself on your phone. Watching your body language will help you spot areas to improve, whether it’s too much fidgeting or a lack of energy.
Try This:
Write down two questions you’re nervous about facing. Rehearse your answers, focusing on maintaining a calm and steady tone. Practice until you feel like you can answer them in your sleep. The goal is to make sure nothing can throw you off, even if the interview doesn’t go exactly as planned.
3. Visualization and Mental Rehearsal
Visualization is a powerful tool used by athletes, performers, and media professionals alike. By mentally rehearsing a successful interview or presentation, you prime your brain for a positive outcome.
Why It Works:
Visualization helps your brain believe it has already succeeded. When you vividly imagine yourself on air, answering questions with poise and confidence, your brain begins to form neural pathways that align with that success. This makes it easier to replicate the same calm and confident demeanor when the real moment arrives.
Steps to Follow:
Find a Quiet Spot: Take a minute or two before going live to close your eyes and mentally rehearse the interview.
Picture the Scenario: Imagine yourself in the room or studio. See yourself sitting or standing confidently, engaging the interviewer or audience with ease.
Visualize Positive Reactions:
Picture the interviewer nodding in agreement or the audience leaning in, captivated by your words.
Handle Curveballs: Mentally walk through handling a tough or unexpected question. Visualize yourself staying calm, answering thoughtfully, and steering the conversation back to your key message.
Pro Tip:
Pair visualization with deep breathing exercises. Deep, diaphragmatic breathing lowers your heart rate and helps control anxiety. As you visualize your success, inhale deeply through your nose, hold for a few seconds, and exhale slowly through your mouth. This combination of mental and physical calm will center you before your media appearance.
Real-World Example:
Olympic athletes have been using visualization techniques for decades. Michael Phelps, for example, would mentally swim his races before ever hitting the pool. He visualized not just his best performance but also handling setbacks, like if his goggles filled with water. The result? When that exact thing happened during an Olympic race, he remained calm and won the gold. You can apply the same principle to your media appearances.
Conclusion
Confidence is something you can build, even minutes before going live. Power posing, rehearsing aloud, and visualization are three quick, effective strategies you can use right before you step into the spotlight. These tools will help you calm your nerves, sharpen your focus, and deliver your message with authority.
Next time you’re getting ready to go on air, try all three techniques. With practice, you’ll not only feel more confident, but you’ll also begin to thrive in every media interaction, setting yourself apart as a powerful, composed speaker.