Public speaking consistently ranks as one of the biggest fears people have. And I get it. Standing in front of a room full of people, being judged, evaluated, and watched can make your heart race and your palms sweat. I was nervous too. Still am sometimes.
But here’s the mental shift that helped me early on: the risk of bodily injury in public speaking is incredibly low. As a BMX racer, mistakes meant broken bones, surgeries, and months of rehab. On stage? The worst-case scenario is embarrassment. I always remind myself, “If this goes really badly, I might be uncomfortable for a few minutes… but I’m going to wake up tomorrow healthy.”
That perspective didn’t eliminate nerves, but it made them manageable. And over time, I developed a set of habits that helped me not just survive on stage, but actually enjoy it. If public speaking anxiety is something you struggle with, these seven public speaking tips can help you build confidence and perform at your best.
1. Know Your Content Inside and Out
Confidence starts with preparation. This is the single most important public speaking tip I can offer.
I practice. A lot. Probably more than I need to. But that over-preparation calms my nerves. When I walk onto a stage knowing my content so well that I don’t have to think about it, everything changes. I’m not worried about what comes next. I can focus on connecting with the audience.
In BMX racing, we didn’t “wing it” on race day. We trained until movements became automatic. Public speaking is no different. When you know your content deeply, your brain can go on autopilot when nerves kick in.
2. Visualize Success Before You Step On Stage
Visualization was a massive part of my athletic career, and it’s just as powerful in public speaking.
Before a race, I would visualize every turn, jump, and pedal stroke. Now, before a keynote, I visualize myself delivering the talk exactly how I want it to go. I see the audience engaged. I hear the laughter. I feel calm and confident.
Your brain doesn’t know the difference between a real experience and a vividly imagined one. Visualization primes your nervous system for success and it dramatically reduces anxiety.
3. Remember: It’s Not About You
This mindset shift is a game-changer.
You’re not on stage to work through your own insecurities. You’re not there to impress people. You’re there to serve the audience. To educate, inspire, entertain, or challenge them.
When I stopped making public speaking about me and started making it about them, my nerves dropped instantly. Just like in sports, the focus isn’t on how you look, it’s on executing the task in front of you.
4. Embrace Nervousness Instead of Fighting It
One mistake people make is trying to eliminate nerves. That’s unrealistic.
Even as an Olympic athlete, I felt nervous before races. Nerves mean you care. The goal isn’t to get rid of them… It’s to channel them.
I’ve learned to reframe nervous energy as excitement. That adrenaline can sharpen your focus and elevate your performance if you don’t resist it. Some of the best talks I’ve ever given came when I felt a little nervous walking on stage.
5. Control What You Can Control
In BMX, you can’t control the weather, the gate drop, or what your competitors do. You can control your preparation, your warm-up, and your mindset.
Public speaking works the same way. You can’t control the audience, the lighting, or whether the microphone works perfectly. Focus instead on what you can control: knowing your content, your breathing, your pacing, your message, and your presence.
This mindset reduces anxiety and keeps you grounded in the moment.
6. Practice Under Pressure
One reason athletes perform well under pressure is that they practice under pressure.
If you only rehearse your speech quietly in your head, the stage will feel overwhelming. Practice out loud. Practice standing up. Practice with distractions. Record yourself. Present to friends or coworkers.
The more familiar pressure becomes, the less power it has over you.
7. Start Strong and Let Momentum Carry You
The first 30 seconds matter more than most people realize.
Once I get through my opening and feel the room settle in, everything becomes easier. That’s why I practice my opening more than any other part of my talk. A strong start builds momentum, and momentum builds confidence.
In racing, a good start position often determines the rest of the race. Public speaking isn’t much different.
Final Thoughts on Public Speaking Confidence
Public speaking doesn’t stop being scary because you’re fearless; it gets easier because you’re prepared, focused, and purpose-driven.
I went from racing BMX bikes at 40 miles an hour to standing still on a stage with a microphone, and I can tell you this: the stakes are lower than you think. You’re not risking your body. You’re not risking your future. You’re simply sharing something of value.
Master these public speaking tips, and confidence will follow. One rep, one talk, and one audience at a time.
– Connor Fields
