Transform Stress into Power: Public Speaking Lessons from Top Athletes

What if the advice to "calm down" before a big presentation is actually making your nerves worse? In this episode of Speaking with Confidence, we challenge one of the most common myths about overcoming stage fright and explore why trying to force yourself into calm may be backfiring. As your host, Tim Newman—a recovering college professor turned communication coach—I’m here to help you master the art of showing up with confidence in every conversation that counts. Today, we’re zeroing in on nerves and adrenaline, and how the world’s top performers don’t eliminate these feelings—they learn to channel them. In this solo episode, I walk you through the surprising science behind nerves and performance, starting with the foundational Yerkes-Dodson curve from 1908, which shows that there’s a sweet spot between zero stress and too much stress; that middle ground is where you’re alert and loose, ready to perform at your best. I share why the standard advice to "relax" before a big moment doesn’t work and explain what elite athletes like Michael Phelps, Kobe Bryant, and Rafael Nadal do differently—their routines and mental strategies transform adrenaline from something to fight into something to fuel them. We’ll look at Harvard researcher Alison Wood Brooks’ study, which put the “calm down” approach head-to-head with a simple two-second reframe. You’ll learn why just saying “I am excited” out loud can shift your entire mindset and how pairing that phrase with your own personal pre-performance ritual can put you in the zone without fighting your biology. Throughout the episode, I discuss: The problem with trying to calm yourself before high-stakes moments 00:51 The science behind optimal performance and the role of the Yerkes-Dodson curve 01:18 Stories from elite athletes and their mental routines, including Michael Phelps’ visualization techniques and Kobe Bryant’s pregame rituals 04:06 The powerful impact of deliberate triggers and routines 05:20 Why your body interprets adrenaline based on the instructions you give it 06:12 Evidence from Alison Wood Brooks’ research on “I am excited” and public speaking performance 06:37 A step-by-step process to build your own routine and mindset shift 08:16 How to recognize your personal “sweet spot” for performance—not too much, not too little energy 10:02 Adapting techniques for introverts and extroverts 10:25 When to use these techniques (and when not to) 11:17 How to recover if you overshoot and get too nervous 11:52 Your weekly challenge to try the “I am excited” technique paired with your own trigger 12:52 Whether you’re gearing up for a board meeting, a big pitch, or simply want to own the next Zoom call, this episode will give you practical, science-backed tools to turn nerves into your competitive advantage. Because the goal isn’t less adrenaline—it's giving your body better instructions. Your voice has the power to change the world, and I’m excited to help you harness it. Timestamps: 00:00 Struggling with anxiety before meetings 04:10 Visualizing and rehearsing success 08:53 Handling pre-review nerves 11:05 Managing situational nerves Learn more about your ad choices. Visit megaphone.fm/adchoices