You’re prepped. You’re ready.

And then—just before things get underway—that familiar flutter kicks in.

Your mind races. Your focus scatters.

For no good reason.

If you’ve ever experienced this sudden rush of nerves before stepping up to argue a case, deliver an opening statement, or address a room, you’re not alone. The courtroom is a high-stakes space, and even the most seasoned trial attorneys feel those pre-performance jitters.

So how do you get centered again—fast?

👉 Breathe.

Breathing is the fastest way to regulate your nervous system and bring yourself back to a state of control.

But here’s the catch: if you’re breathing high in your chest, you’re keeping your system revved up. Shallow chest breathing signals to your body that you’re in fight-or-flight mode, keeping you tense and unfocused.

Instead, try this quick, grounding technique to calm your nerves and sharpen your focus.

A Simple Breathing Reset for the Courtroom

1️⃣ Sit tall and, if you can, place a hand on your stomach.

2️⃣ Inhale slowly through your nose, feeling your belly expand into your hand.

3️⃣ Exhale through your nose, feeling your belly contract.

4️⃣ Repeat three times.

Want to take it a step further? Try adding counts to structure your breath:

🔹 Breathe IN for 4 counts.

🔹 Breathe OUT for 4 counts.

🔹 Repeat 4 times.

This slows your heart rate, activates the parasympathetic nervous system (your body’s built-in "calm down" switch), and anchors you in the present moment.

Make This Easy: No Special Setup Required

🧘‍♀️ No lotus position required.

😌 No need to close your eyes.

🔇 No special sounds necessary.

Just breathe—low, slow, and with intention.

When the pressure is high, your breath is your greatest tool for staying in control. Use it, own the moment, and keep fostering your voice.