For many musicians, performing in front of an audience can bring excitement, but it can also trigger feelings of anxiety or nervousness. Performance anxiety can affect anyone, no matter your experience of level. The key is learning how to manage these nerves so they don’t hinder your ability to give your best performance. Below are practical strategies to help you stay calm and focused on stage.

One of the most effective ways to manage performance anxiety is through thorough preparation. The more confident you are in your skills and the material you’re presenting, the less likely nerves will overwhelm you.

Your body will feel most relaxed when it is doing something that it knows well and is comfortable doing. Making sure that you have regular and focused practice helps build muscle memory so when the pressure is on, your body and mind will instinctively know what to do.

Try practicing in different settings, and if possible, simulate performance conditions so you’re used to playing under similar circumstances. Playing in front of your friends and family before an audition or performance will help prepare your body and brain for what the real experience may be like. Often, playing in front of friends and family can be the most nerve wracking, so this can be a really good practice exercise!

Creating a consistent pre-performance routine can help signal to your body and mind that it’s time to calm down and focus. This routine might include breathing exercises, meditation, or light stretching to release physical tension. Some performers find it helpful to visualise a successful performance or recite positive affirmations to boost confidence. Listening to calming meditations or podcasts can also really help the body to relax. In some cases, therapy can help - this can come in many forms, for example, cognitive behavioural therapy, hypnosis, face-to-face therapy and many more. Find what works for you and stick to it, as it will help ground you before you go on stage. This can often take time to develop the best routine for you, so trial and error is really important here.

It’s easy to become distracted by the presence of an audience and worry about how they’re perceiving you. Instead of focusing on the external pressure, center your attention on the music itself. Concentrate on expressing the emotions, the story behind the piece, or the techniques you’ve worked so hard to master. By immersing yourself in the music, you shift your mindset from worrying about mistakes to simply enjoying the act of performing. Some people find it useful to focus on something at the back of the room, but it also good practice to move that focus around so that you are not stuck in your tracks. If your family or friends are in the audience, it may be comforting to look at them to feel relaxed, but this also may do the opposite. This is another case of trial and error - performing in front of friends and family before the event will help to realise whether this works for you or not.

Nerves often manifest physically, with symptoms like rapid heartbeats, shaking hands, or shallow breathing. Controlling your breathing is one of the quickest ways to reduce anxiety. Practice deep, diaphragmatic breathing, which slows your heart rate and helps calm your mind. In addition, make a conscious effort to release any physical tension in your shoulders, neck, and hands. Staying relaxed physically will allow you to perform with greater ease and fluidity. An amazing technique that calms your nervous system down instantly is breathing in through one nostril (cover the other nostril) and breathe in as slowly as you can. Then breathe out of the other nostril (change your finger to cover the other nostril) really slowly, and repeat this. Some people like to continue this in a performance (when you can do it discreetly in an orchestra or chamber ensemble, for example), and it continues to keep the nerves at bay.

It’s important to understand that feeling nervous is natural, and it can even be beneficial. Nervousness signals that you care about your performance, and the adrenaline surge that accompanies it can heighten your focus and energy. Instead of fearing nerves, try to view them as a positive force that can elevate your playing. Remind yourself that you’ve prepared well and that the audience is there to support and enjoy your performance. If you are nervous, it often means that you really care about what you are about to do, so remember the reasons why you play and remind yourself of how much you love what you do.

If performing in front of large audiences feels overwhelming, start with smaller, less intimidating settings. Perform for family, friends, or in a low-pressure environment to gradually build your confidence. As you become more comfortable, you can work your way up to larger audiences. Each successful performance, no matter how small, will reinforce your ability to manage nerves effectively.

One major source of performance anxiety is the fear of making mistakes. It’s important to accept that no performance will be perfect, and that’s okay. Mistakes are a natural part of live performances, and often, the audience won’t even notice them. If something goes wrong, stay composed, and continue playing—most listeners will appreciate your professionalism and poise. The key is to not let minor errors derail your confidence.

After each performance, take time to reflect on what went well and what can be improved. Focus on the positives first, celebrating small victories like maintaining control or staying focused on the music. Then, consider any areas for growth and make them a part of your practice routine. Over time, this process will help you fine-tune both your skills and your ability to manage performance anxiety.

Performance nerves are a normal part of being a musician, but with the right techniques, they can be managed and even used to your advantage. By preparing thoroughly, creating a pre-performance routine, and focusing on the music, you can reduce anxiety and perform with confidence. Remember, each performance is a learning experience, and the more you perform, the better you’ll become at handling nerves and thriving on stage. If you are really struggling, speaking to your doctor can help - they may suggest different therapy or relaxation techniques, and this may also make you feel better knowing that someone else can help you.