You open your mouth to speak and your voice wobbles. It can happen when you are nervous, and it can also happen for other reasons. These six practices are for the moment before and during speaking. They are optional, they do not promise a steady voice, and they do not assume that nerves are the only cause.
Before anything else: if your voice is hoarse, tired, strained or painful
If your voice is hoarse, tired, strained or painful, rest it first. Do not push it, and do not whisper, because whispering strains the voice too. None of the practices below is a reason to keep speaking when your voice hurts. See the section on when it may not be nerves for the NHS advice. Very painful or difficult swallowing needs urgent medical advice. Difficulty breathing needs your local emergency number immediately; do not drive yourself.
1. Feel your feet
Before you speak, press your feet into the floor. Grounding gives your attention a steady place. You can do it standing or sitting, and nobody can see it.
2. Look at the room
Let your eyes move round the room and rest on a few ordinary things. Orienting can bring your attention out of your throat and into the space. When you speak, you can look at one friendly face, or at a point on the wall.
3. Let your breath be ordinary
You do not need a special technique. If you like, let one exhale out slowly before you start, uncounted. Skip it if breath focus makes you tense, and stop if you feel dizzy. Ordinary breathing is the alternative.
4. Slow down and pause
A shaky voice can feel faster than it sounds. You can speak a little slower and let there be pauses between sentences. A pause is a normal part of speech, and it gives you a moment to settle. If you lose your place, you can say, “Let me start that again.”
5. Look after your voice
Sip water, and avoid forcing your voice to be louder than feels comfortable. Check whether your jaw and throat are tight with a jaw check. If your voice is hoarse or strained, rest it. The NHS laryngitis page lists speaking as little as possible, drinking fluids, and not talking loudly or whispering, because both strain the voice.
6. Let it wobble
If the wobble comes, you can keep going only if it is comfortable, and you can pause at any point. Do not assume it is nerves. You might say, “Excuse me, I need a moment,” and take a sip of water. Your words may still communicate, and it is fine to stop or to use notes. You can also hand the room something to look at, such as a slide or a page, so that attention is shared.
Practising
You do not have to wait until the day itself. A few short practice runs can make the real moment feel less new.
You can practise in low-stakes settings: a short call, a few lines read aloud, a conversation with a friend. Practise the grounding and the pausing along with the words. Try a walk beforehand, and keep your eyes open and your attention on the path. Nothing here is a test.
When it may not be nerves
A shaky or changed voice does not always come from nerves. Voices can also change with a cold, tiredness, dryness, overuse, or a medical condition. The NHS laryngitis page (https://www.nhs.uk/conditions/laryngitis/) says to see a GP, meaning your doctor, if your symptoms do not improve after 2 weeks or you keep getting laryngitis or voice problems. You do not have to wait 2 weeks if you are worried, and you can ask sooner. It says to get urgent medical advice if it is very painful or difficult to swallow, and to use your local emergency number if you or your child are having difficulty breathing. Do not drive yourself: ask someone to drive you, or call your local emergency number and ask for an ambulance. The NHS tremor page (https://www.nhs.uk/conditions/tremor/) says to see a doctor if a tremor is affecting your daily activities or getting worse over time. A trembling voice that is new for you, or that does not match the situation, is worth mentioning to a doctor. Do not stop any prescribed medicine without talking to a doctor.
If you speak for work
If you use your voice for work, such as teaching or calls, plan rests, drink water, and ask for support if your voice is strained. You can ask for a microphone or shorter sessions if that helps. Looking after your voice is part of the job.
Speaking to people you care about
If your voice shakes in a personal conversation, you can say so: “I am a bit emotional. Bear with me.” This tells the other person what is happening and gives you a moment.
After speaking
After you have spoken, take a moment. Drink some water, move, and let yourself come down. You might note what went well, however small. Tell a friend. Then, if you want, plan what you would like to try next time.
If it keeps getting in the way
If a shaky voice keeps you from speaking when you want to, or makes you dread everyday conversations, talk to a doctor or a therapist. You can ask for help at any point.
Related: a daily somatic routine.
