Movement

3 Poses To Calm Nerves Before A Meeting Or A Presentation

A big meeting can make you feel anxious and nervous, but restorative yoga can help. Try these poses to release tension and reduce stress before a high-pressure situation.

By Simran

28 Feb 2023

It’s pretty normal to feel a little nervous before a big meeting or presentation. However, when those nerves become overwhelming, they can impact your performance and hinder your ability to communicate effectively. This is because our nervous system supports our ability to perform at our best, overcome obstacles, and navigate life. But when we are under constant or high stress, experiencing trauma or anxiety, then our hormones can go for a toss and impact the nervous system and overall well-being. There are several yoga poses that can help you calm your nerves and feel more confident before you step into any meeting or presentation.

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Yoga poses not only help to centre your mind, but also release tension in the body. Research has shown that body language can have a significant impact on confidence levels. A study published in the journal Social Psychological and Personality Science found that participants who adopted "power pose" (i.e. expansive, open postures) had higher levels of testosterone (a hormone associated with confidence) and lower levels of cortisol (a hormone associated with stress) than those who adopted "low-power poses" (i.e. closed, hunched postures).

Keep reading to find out three yoga poses that are particularly effective at calming the nerves: tree pose (vrikshasana), mountain pose (tadasana), and warrior pose (virabhadrasana)

Related story: Yoga Poses To Help You De-Stress

Tree Pose (Vrikshasana)

The tree pose, also known as Vrikshasana, is a standing pose that helps to improve balance and concentration while also calming the mind. To perform this pose:

Step 1. Stand on the ground with your feet hip-width apart and your arms at your sides.

Step 2. Shift your weight onto your left foot and place your right foot on your left thigh.

Step 3. Bring your hands together in front of your heart and hold the pose for a few breaths before switching sides.

Research has shown that practising the tree pose can help to reduce stress and anxiety. A 2014 study published in the Journal of Physical Therapy Science found that practising Vrikshasana regularly for 6 weeks significantly improved static balance in healthy young adults)

Mountain Pose (Tadasana)

The mountain pose, also known as Tadasana, is a simple standing pose that can help to ground the body and calm the mind. To perform this pose:

Step 1. Stand with your feet hip-width apart and your arms at your sides.

Step 2. Press your feet firmly into the ground and lift through the crown of your head, lengthening your spine.

Step 3. Take a few deep breaths and focus on the sensation of your feet on the ground.

Research has shown that practising mountain poses can help to improve focus. In a study published in the Journal of Alternative and Complementary Medicine, researchers found that participants who practised mountain pose had lower levels of the stress hormone cortisol compared to those who did not practise yoga. Also, in a study published in the Journal of Ayurveda and Integrative Medicine, researchers found that practising Tadasana for six weeks significantly reduced stress levels in patients with hypertension.

Warrior Pose (Virabhadrasana)

Warrior pose, also known as Virabhadrasana, is an impactful standing pose that can help to build strength and confidence while also calming the mind. To perform this pose:

Step 1. Stand with your feet hip-width apart and step your left foot back.

Step 2. Bend your right knee and lift your arms overhead, bringing your palms together.

Step 3. Maintain the stance for a few breaths then switch sides.

In a 2009 study published in the International Journal of Yoga Therapy, researchers found that participants who practised yoga, including warrior pose, had lower levels of anxiety and improved quality of life compared to those who did not practise yoga. Also, a study published in the Journal of Bodywork and Movement Therapies in 2018 found that practising the warrior pose was effective in improving balance and stability in older adults. The study included 40 participants who practised warrior pose for six weeks, and the researchers found significant improvements in balance and stability after the intervention.

Incorporating these three yoga poses into your routine before a big meeting or presentation can help to calm your nerves and improve your overall well-being. A 2019 research by the Journal of Psychiatric Practice has shown that regular yoga practice can have a positive impact on mental health, including reducing symptoms of stress, anxiety, and depression. So next time you're feeling nervous, try out these calming yoga poses and see how they can benefit you!

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