The physiological state of nervousness—heightened alertness and agitation from adrenaline—is identical to that of excitement. Neuroscientist Andrew Huberman explains the emotional difference comes entirely from our cognitive framing, or the top-down label we apply to the physical sensations.
Neuroscience shows that forward physical movement during periods of high alertness or stress activates a brain circuit that releases dopamine. This not only provides a sensation of reward in the moment but also neurologically reinforces the motivation to approach similar challenging goals in the future.
When awaiting your turn to speak, your brain activates a "reverberatory circuit" to prepare for action. The mounting stress you feel is the neurological tension from actively suppressing this pre-planned action. This explains why speaking earlier is often less stressful than waiting.
To reduce stress in real-time, the most effective breathing technique is a double inhale through the nose followed by a long exhale. This method reinflates collapsed air sacs in the lungs, maximizing carbon dioxide offloading and rapidly activating the body's calming systems, often within seconds.
Based on the principles of EMDR, intentionally moving your eyes laterally from side-to-side for about 30 seconds can suppress activity in the amygdala. Neuroscientist Andrew Huberman confirms this is a scientifically validated technique for creating a state of reduced alertness before a stressful event like public speaking.
Instead of only relying on in-the-moment calming techniques, you can proactively increase your overall stress tolerance. Deliberately exposing yourself to heightened alertness in a controlled way, such as through cold showers, trains your nervous system to remain calm during real-life stressful situations.