Performance anxiety is one of the biggest problems performers face at any level of experience. This physiological reaction (pounding heart, trembling hands, constricted throat) can feel intense and uncontrollable. It is usually understood as an indication of a problem rather than a physiological response to increased concentration and expectation. The body is energized for action; that energy can impede or propel you, depending on how you work with it. Recognizing the source of that energy is a key factor in using it to your advantage instead of fighting it.
The single most important factor in minimizing stage fright is preparation. When you truly have the material down pat, your focus can move from recalling the music or text to conveying the music or text. If you know the material well enough, you can easily regain your footing when you make small errors. If you practice under similar conditions as the performance (standing, fully vocalized, etc., visualizing an audience), the scenario becomes more comfortable and familiar.
Of all the strategies, breathing is one of the most powerful tools to calm your nerves. When you take long, deep breaths, it sends the message to your body that everything is okay, which helps you release the clenched muscles in your shoulders, jaw, and throat. That, in turn, helps you avoid the strangled, strained sound you often hear when people sing nervously. If you take a few deep breaths right before you perform, it helps you stay focused on the moment rather than fretting about what people will think of you. A few conscious breaths can help calm your system down and give you a renewed feeling of mastery over your body.
Also, the performance should be given a different meaning. If the performance is interpreted as judgment, it will create more fear. If it is interpreted as a vehicle to communicate something of value, then it takes on a different emotional significance. The audience is not the enemy, it is a vehicle for you to connect with people. Then, when the objective of the performance is to communicate, small technical flaws will not interfere with the performance. You will probably find that the audience will forgive technical flaws for authenticity of intent.
One of the most fascinating things about performance anxiety, however, is that the experience of it can change over time. Adrenaline, which causes our hands to shake, can also enable us to focus, to feel our emotions more strongly, and to speak with more vitality. Some of the most experienced performers actually enjoy this feeling, knowing it can enhance their performance. This isn’t to say that stage fright goes away, but that it becomes an old friend, telling us we are ready, not that something is wrong. Performing with a bit of adrenaline can help us give our best, and can help us tap into a sense of presence and expression that would not be available to us if we felt perfectly at ease.
