Using breathwork for stage fright: When it works & when it doesn’t
Breathwork is a great tool, but only when it’s used for the right reasons.
I hear from a lot of clients who say, “Breathwork doesn’t work for me.” The truth is, it’s usually not that breathwork doesn’t work. It’s that they’re expecting it to be a silver bullet that magically makes nerves disappear.
Here’s why that approach falls flat:
Why Breathwork Alone Doesn’t Always Work:
The goal can’t be to “not feel nervous.”
When you tell yourself, “Don’t be nervous”, your body actually pays more attention to the nerves and makes them stronger. Nerves aren’t the problem; it’s how we relate to them.Breathwork regulates, not erases.
Breathwork is designed to help your nervous system downshift out of “fight or flight.” It grounds you, steadies your body, and brings the decision-making part of your brain back online. But it won’t suddenly make you fearless or erase an uncomfortable emotion.It’s often only tried in crisis.
If the first time you practice breathwork is right before a high-stakes audition while your heart is racing, it will feel awkward and foreign. Like any skill, it needs practice before you need it.
When Breathwork Won’t Work:
Breathwork usually falls short when:
You’re using it as a band-aid instead of doing the deeper work around self-esteem and confidence.
The first time you try it is in the middle of panic.
You expect it to instantly dull or “fix” emotion.
When Breathwork Will Work:
Breathwork is powerful when you:
Use it to give your mind something tangible to focus on (mindfulness).
See it as a way to down-regulate your nervous system while still accepting whatever feelings are there.
Treat it as a skill—something you rehearse in daily life so it feels familiar and natural when you need it most.
Breathwork as Part of a Routine
Breathwork isn’t a magic trick—it’s a practice. Used pre-performance, it can:
Bring you back into your body
Calm physical tension
Re-engage your decision-making brain
Remind you to pause and accept that whatever you’re feeling is okay
When you stop using breathwork to “get rid of” nerves and start using it to work with them, it becomes one of the most powerful tools in your performance toolbox.
Breathwork doesn’t make fear disappear—it helps you meet it with steadiness, presence, and choice.
If you’re looking for some options when it comes to breathwork exercises, check out THIS ARTICLE