How to Handle Your Nerves in the Moments Before a Contest

1. Breathe Like a Pro

When your heart starts racing, your brain speeds up too. Deep, slow breathing tells your body, “I’m in control.”

Try this simple trick:

• Inhale through your nose for four counts.

• Hold it for four.

• Exhale through your mouth for six. Repeat three times.

You’ll feel calmer, clearer, and ready to focus.

A teen practicing breathing exercises before a public speaking contest

2. Don’t Fight the Nerves: Use Them

That buzzing energy in your stomach from contest nerves? That’s adrenaline, the same thing athletes rely on before a big game. It sharpens your focus and gives your voice power.

Instead of thinking, “I’m nervous,” reframe it: “I’m excited.”It sounds simple, but it flips your brain from fear to focus.

A teen backstage at a contest with a confident smile

3. Visualize Your Best Performance

Close your eyes and imagine walking confidently to the stage. Picture your audience smiling, nodding, and clapping at the end. Visualization works because your brain can’t tell much difference between imagined success and authentic experience—it builds confidence either way.

Do this for 30 seconds before your name is called. It’s your mental warm-up.

4. Warm Up Your Voice and Body

Even short physical warm-ups can make a big difference. Try rolling your shoulders, standing tall, and stretching your jaw and tongue. Say a few tongue twisters or repeat your first two sentences softly.

This releases tension and gets your voice ready—so when you speak, it’s clear and strong.

5. Focus on Your Opening, Not the Whole Speech

Right before you go on, thinking about your entire speech can feel overwhelming. Instead, focus only on your first 30 seconds—your introduction. Once you get rolling, your brain and body find their rhythm.

Tell yourself, “Just start strong.” Everything else will follow naturally.

6. Remember Why You’re There

In the final seconds before you speak, remind yourself: You’re not there to impress—you’re there to express. You’ve worked hard, and your message matters.

Whether you win or not, every time you face your fear, you grow stronger. That’s the real victory.

A teen speaking confidently during a competition

Final Thought: Your Contest Nerves Are a Sign of Growth

Feeling nervous means you care—and that’s a good thing. The most outstanding speakers in the world still feel it, but they’ve learned how to turn that energy into presence, focus, and excitement.

Next time you feel your heart racing before a contest, smile and think: “I’m ready. Let’s do this.” Because you are.

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