6 tips to beat stage fright for musicians

If you’ve ever felt your heart race, hands shake, or stomach churn before stepping on stage, you’re not alone. Many musicians—around 70%—experience performance anxiety, or what’s commonly known as stage fright. It can be overwhelming, but the good news is, with the right strategies, it’s possible to manage and even overcome it.

Performance anxiety happens when your brain senses a threat, triggering the fight-or-flight response. While there’s no physical danger in performing, anxiety can stem from emotional pressures, like worrying about making mistakes or being judged. But you can regain control by focusing on calming your body first and then your thoughts.

Strategies to manage stage fright

Box Breathing

A quick way to reset your nervous system is through box breathing: inhale for four counts, hold for four, exhale for four, and rest for four. It’s like hitting the reset button for your nervous system.

Grounding Technique (5-4-3-2-1)

Bring yourself back to the present moment by identifying 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. This helps you focus on the here and now, not your nerves.

Circle of Influence

Visualize a 10-foot circle around you, and focus only on what’s happening within that space. This helps you feel more secure and less distracted by everything around you.

Reframe Your Thoughts

Instead of saying, “I have to perform,” shift to “I get to perform.” This small change in mindset can turn fear into excitement.

Performance Persona

Like David Bowie’s Ziggy Stardust or Beyoncé’s Sasha Fierce, embody the persona that’s the fearless performer in you.

Friendly Faces

Look for supportive, friendly faces in the audience. Let their energy boost your confidence.

Gradual exposure

Psychologists often recommend exposure therapy for performance anxiety, which involves gradually facing what makes you nervous by starting small and working your way up. Begin by performing in front of people or at venues where you feel most comfortable, then slowly increase the size of your audience or the scale of the venue. For example, you might start by playing for friends and family at home, then move to a small café, and later progress to a small concert venue. A good approach is to write down five levels, such as: living room, café, small club, theater, and medium-sized club, and go through them at your own pace.

Final thoughts

Stage fright often peaks before you perform and fades once you start playing. With practice, these techniques will become easier, just like your music. And,finally, there’s no threshold for seeking professional help. It’s okay to ask for guidance at any point. Think of it like hiring a coach to help you improve your skills.