Public Speaking Nerves: Why We Shake and Feel Our Heart Race — What Neuroscience Tells Us

Public speaking nerves don't mean you're not ready — they mean your brain is doing its job

Before every class, I ask my students the same question:

"Right now — is your heart racing? Are your palms sweaty? Does your mind feel blank?"

Almost every time, every hand in the room goes up.

And then I tell them: "Good. Your brain is working perfectly."

This tends to surprise people. Whether it's your first time speaking in front of others or you've been doing it for years, public speaking nerves are something almost everyone experiences — and almost everyone misunderstands.

Nerves are not your enemy

Most people assume that feeling nervous means they're not ready. That they're not cut out for the stage. That something is wrong with them.

But neuroscience tells us the opposite is true.

When you face the prospect of speaking in public, your brain's amygdala — the part responsible for detecting threats — immediately triggers what's known as the Fight or Flight Response. Your heart races to pump more oxygen to your muscles. Your hands tremble as your body prepares for action. Your mind goes blank because every available resource is being redirected to help you deal with the perceived threat.

In other words: your body is doing everything it can to help you perform.

The problem isn't the public speaking nerves. It's how you interpret them.

"I'm so nervous" vs "I'm so excited" — the difference is just one thought

Research from Harvard University found that when people reframe "I'm nervous" as "I'm excited," their performance improves significantly.

This is because nervousness and excitement are physiologically almost identical — racing heart, quickened breath, heightened senses. The only difference is how your brain labels the feeling.

Many people have tried everything to eliminate public speaking nerves before stepping on stage — deep breathing, closing their eyes, counting silently. These methods offer limited relief, because they work against the body's natural response rather than with it.

A more effective approach is to reframe that feeling as a signal that says: "I'm ready." This single shift is often more powerful than any breathing technique.

Why do some people seem so natural on stage?

The answer is repetition.

Neuroscience describes a concept called neuroplasticity — the brain's ability to rewire itself based on experience. Every time you choose to step on stage, even with public speaking nerves, your brain gradually adjusts. The amygdala's threat response weakens. What once felt terrifying starts to feel familiar.

This is why practical, repeated stage experience matters more than theory alone — giving you a safe, structured environment to accumulate real experience, so that over time, your brain quietly reclassifies "being on stage" from a threat into something it simply knows how to handle. It's the same principle behind any good MC training course: the repetition is what builds the confidence.

Are you suited for the stage?

Not just naturally outgoing people.

Not just people with beautiful voices.

Anyone who is willing to show up.

Because every time you do, your brain is quietly changing — whether you notice it or not.

About the Author

Amanda Fok is Hong Kong's leading MC trainer with over 20 years of professional experience and more than 10,000 students trained.