5 Things to Practice Before a Big Meeting to Remove Nerves and Mind Blocks

We’ve all been there—sitting outside a big meeting, heart racing, palms sweaty, and mind filled with every possible “what if.” For me, this used to be the norm before presenting to senior leaders or new clients. The truth is, nerves don’t just come from the meeting itself but from the mental obstacles we create. The good news? With a few simple practices, you can calm your nerves, clear your mind, and walk into the room with confidence.

1. Practice Your Breathing to Calm Your Body

One of the quickest ways to reduce nerves is to control your breath. Research from the Harvard Medical School shows that slow, deep breathing can lower heart rate and signal safety to your brain. Before your meeting, take five minutes to inhale for four counts, hold for four, and exhale for six. This keeps your nervous system in balance and prevents panic from setting in.

2. Visualize Success, Not Failure

Your brain doesn’t always know the difference between imagination and reality. Olympic athletes use visualization to prepare for high-pressure moments, and you can do the same. Instead of imagining everything going wrong, picture yourself speaking with clarity, answering questions smoothly, and even making your audience smile. That mental rehearsal creates a roadmap for your real-life performance.

3. Rehearse Out Loud, Not Just in Your Head

Reading your notes silently may feel safe, but it won’t prepare you for the real moment. Practice saying your points out loud, ideally standing up as you would in the meeting. A study in Frontiers in Psychology found that verbal rehearsal significantly boosts memory recall. The more your body and voice are in sync with your message, the less room there is for nerves.

4. Prepare for Questions, Not Just Your Script

One of the biggest nerve-triggers is the fear of being asked something unexpected. To overcome this, brainstorm likely questions your audience may ask and practice calm, simple responses. Even if you don’t know the exact answer in the moment, being prepared with phrases like “That’s a great point, let me come back to you with data” shows confidence rather than panic.

5. Anchor Yourself With a Confidence Ritual

Before your meeting, create a small personal ritual that grounds you. It could be listening to a certain song, repeating a mantra like “I am calm and capable,” or simply adjusting your posture to stand tall. According to Amy Cuddy’s research on power poses, body language can shift not just how others see you, but how you feel about yourself.

Big meetings don’t have to be overwhelming. By calming your body, training your mind, and preparing for the unexpected, you’ll not only remove unwanted nerves but also show up with focus and presence. Confidence isn’t about eliminating fear—it’s about practicing the tools that allow you to walk through it.

Love Cass xoxo