How to Overcome Nerves at Auditions: Proven Techniques for Actors

One of the most common challenges actors face is audition nerves. Many performers find that when rehearsing at home or with a coach, they feel confident and prepared. However, once they step into the audition room, nerves take over, and they struggle to deliver their best performance. If this sounds familiar, you’re not alone! Audition anxiety is a normal experience, even for seasoned professionals.

The good news? There are proven techniques to help you manage and transform your nerves into confidence. In this article, we’ll explore methods inspired by psychology, mindfulness, and performance training that can help you stay grounded and focused in auditions.

Understanding Audition Anxiety

A great resource on handling stress is SuperFreakonomics, which explores how police officers train for high-pressure situations. When stress levels peak, parts of the brain shut down, making it difficult to access learned behaviors and social cues. Similarly, actors may experience performance anxiety that disrupts their ability to recall lines or make confident choices in auditions.

Instead of trying to eliminate nerves, the goal is to transition fear into excitement. Physiologically, fear and excitement are quite similar—both increase heart rate and adrenaline. The key is to reframe your nervous energy into something positive and productive.

Techniques to Reduce Audition Anxiety

1. Square Breathing

Square breathing is a powerful tool that helps regulate your nervous system. It’s widely used in high-stress professions, including the military and emergency medicine, to promote calmness and focus.

Here’s how to do it:

• Inhale steadily for 6 seconds.

• Hold your breath for 6 seconds.

• Exhale slowly for 6 seconds.

• Pause for 6 seconds before inhaling again.

Repeat this cycle for 1-2 minutes. You’ll notice a significant decrease in anxiety and an increased sense of presence.

2. The Five Senses Grounding Technique

When panic strikes, grounding yourself through sensory awareness can help you stay present. Use this simple exercise to bring yourself back into the moment:

• 5 things you can see (e.g., a chair, the floor, a light switch, a poster, your shoes)

• 4 things you can touch (e.g., your shirt, a pen, a table, the wall)

• 3 things you can hear (e.g., your breath, distant traffic, background music)

• 2 things you can smell (e.g., your perfume, the audition room)

• 1 thing you can taste (e.g., sip of water, gum, or just notice the inside of your mouth)

This technique instantly redirects your focus from fear to the present reality, helping you feel more in control.

3. The Five Truths Exercise

Actors are trained to “behave truthfully under imaginary circumstances.” One way to cultivate this mindset is to list five truthful observations in your environment:

For example:

• “Black chair.”

• “Blue wall.”

• “Casting director’s desk.”

• “Tripod.”

• “Camera.”

By doing this, you shift your brain into a truthful state, making it easier to be authentic in your performance.

4. Full-Body Relaxation Check-In

Before your audition, take a moment to scan your body for tension. Stand with your feet shoulder-width apart, hands relaxed at your sides, and close your eyes. Slowly bring your awareness from the top of your head down to your toes, consciously relaxing each area:

• Relax your scalp and forehead.

• Release jaw tension (many actors unknowingly clench their jaw!).

• Let your shoulders drop.

• Wiggle your fingers and toes.

• Take deep, steady breaths.

This practice shifts nervous tension into a state of calm readiness, allowing you to perform with confidence.

Final Thoughts: Embrace the Excitement

Even after 30 years in the industry, experienced actors still get nervous before auditions. But instead of seeing nerves as a negative, think of them as a sign that you care about your craft. Reframing nervous energy into excitement will help you approach auditions with confidence and enthusiasm.

By practicing these techniques—square breathing, sensory grounding, five truths, and full-body relaxation—you’ll build a toolkit to navigate audition anxiety effectively. The more actors master this, the stronger the acting community becomes, positioning Vancouver (or any city) as a top destination for casting talent.