We all know that public speaking is one of the most feared endeavors for many, many people especially when we are not called on to do it very often.我们都知道，在公众场合演讲是一个最可怕的努力，对许多人来说，很多人尤其是当我们没有所谓的对事，很多时候。 There are many ways to combat public speaking nerves but for some reason the very people who are the most scared do the least to get over this fear.有很多方法，以打击在公众场合演讲的神经，但出于某种原因非常人，谁是最害怕做的最不发达国家摆脱这种恐惧。 There is one main thing we have to remember when we have this type of fear.有一个主要的事情，我们必须记住，当我们有这种类型的恐惧。 It does not allow us to think straight because all or most of our brain activity moves to the rear of the brain where out ‘fight or flight’ reactions belong.它不容许我们认为直，因为所有或大部分的脑活动移动到后方的大脑哪里出'扑灭或飞行的反应属于。 There is minimal activity left in the frontal parts of the brain where our fine thinking skills are located.有很少的活动留在正面的部分脑组织的地方我们的优良的思维技巧的位置。 And what do you think will happen if we do not have access to fine cognitive processes, yes, our speaking will deteriorate even more.和您怎么看会发生，如果我们不使用罚款认知过程，是的，我们的发言会变差，甚至更多。

The answer is first to realize that this happens physiologically for a reason and the next step is to discover how to put this activity back where it belongs, in the frontal or neocortex as it is known, so a clearer thinking mind is available to you when you need it.答案是首先认识到，这种情况在生理上的原因只有一个，和下一步的工作是发现，如何把这项活动回到那里它属于，在正面或新皮层，因为这是众所周知的，所以更清晰的思想，牢记是提供给您当您需要它。

Lets look at a few ways to do this then.让看看几个方法可以做到这一点，然后。 Doing it in stages or smaller chunks will make this much easier.这样做在阶段或小块将使这容易得多。 Firstly I really recommend that you do some slow deep breathing for a while, at least ten minutes, getting control of your breathing is a crucial first step to taking back an empowered mental state.首先，我真的建议您做一些缓慢的深呼吸了一会儿，至少10分钟，得到控制自己的呼吸，是一个关键的第一步，以回一有权的精神状态。 Make a conscious effort to go somewhere quiet and breathe in to a count of seven using your diaphragm or belly (not chest breathing) and breathe out to a count of eleven seconds, After ten minutes you will find yourself calming down tremendously.作出有意识地努力去某处安静的呼吸，在以计数7使用您的膈肌或腹部（而不是胸部呼吸） ，呼吸出来的计数11秒， 10分钟后，你会发现自己平息极大。 It is the slow exhalation that lets your autonomic nervous system know it can calm down now and will begin to take your body away from a fight or flight response.它是缓慢呼气，可以让您植物神经系统知道它可以冷静下来，现在将开始采取你的身体远离打架，或飞行的回应。

Well done, the next step is to start rubbing your hands together for a few minutes and then suck your cheeks in hard whilst continuing to breathe.做得好，下一步是开始摩擦你的手，共同为几分钟，然后吸吮你的脸颊，在努力的同时，继续呼吸。 this may sound strange but the reason for this is that it moves activity back to your frontal brain area.这听起来可能奇怪，但这种情况的原因是，它的举动活动返回到您的额叶脑区。 Then you can look straight ahead and let your eyes move gently outwards so you become aware of the peripherals of the room you are in. this feels a little different at first but try it again, just move each eye outwards to observe the periphery of the place you are in. When you are in peripheral vision there is no ‘internal voice’ in your head saying things like ‘i’m nervous’.然后你可以看看直行，让您的眼睛，轻轻向外移动，使你成为意识到外设的房间你是英寸，这感觉有点不同，在第一次尝试，但它再次，只是动议每只眼睛向外观察周边的的地方，你是英寸当您在周边视力有没有内部的声音， '在你的头上的话，像'我有些紧张， ' 。 You will be aware that there are no pictures in your mind either (of the large audience for example) that could further unnerve you.你会知道有没有照片在您的心目中要么（大观众例如）可能进一步却令你。

The peripheral vision technique actually quietens your mind right down to a still point.周边视觉技术，其实quietens您的想法的权利，下降至一个仍然一点。 Practice all the above before you actually do the speaking, at least a few weeks before and they will really help enormously.实践上述所有之前，你实际上做的发言，至少在数星期前，他们会真正的帮助很大。

Lee James Heather is a counselor and the webmaster of http://www.growthjunction.com - a large and ever expanding depository of personal development information ranging from public speaking skills to meditation and work/career information.李詹姆斯海瑟是一个辅导员和管理员http://www.growthjunction.com -大和不断扩大的托存个人发展的信息，包括公开演讲技能，以冥想和工作/求职信息。