Taming the Butterflies: Practical Ways to Conquer Performance Anxiety
Have you ever wondered if all those world-famous violinists still get nervous when they step on stage? Even with a full concert schedule, do they still feel the butterflies fluttering in their stomachs?
The answer is almost always Yes.
Even renowned pianist Yuja Wang has shared that she still feels nervous before every performance. But for her, that nervous energy turns into excitement, which it’s part of what makes performing so alive.
So this week, I’d love to share a few practical ways to manage performance anxiety, so that instead of fighting those nerves, you can turn them into positive energy and truly shine on stage.
1. Practice Until You Feel Confident
There’s an old Chinese saying:
“台上一分钟，台下十年功” which translates to, “One minute on stage takes ten years of preparation off stage.”
In other words, the best way to feel confident in performance is to be prepared, I mean, really prepared. When your fingers, bow, and mind all know exactly what to do, you free yourself from worrying about the notes and can finally focus on the music itself.
If you’re still struggling with certain passages or techniques, those spots will inevitably steal your focus when you perform. But if you’ve practiced deeply and consistently, you’ll find yourself eager to share what you’ve worked on. The nervousness then transforms into a kind of excitement. Sometimes, that extra adrenaline can even help you play your very best.
2. Rehearse the Performance, Not Just the Piece
Another powerful way to reduce stress is to recreate the performance experience at home. Don’t just practice the music, but practice the whole performance routine.
Here’s what that might look like:
Walk onto your “stage” (your living room works perfectly fine!)
Bow or greet your imaginary audience
Play your entire piece without stopping, even if you make mistakes
Bow again and walk off the “stage”
Do this a few times before the actual performance day. By simulating the experience, you train your body and mind to feel familiar with the sequence.
On performance day, there are always unexpected variables: lighting, acoustics, audience, temperature, or other logistic things, which can make you feel unsettled. But if you’ve prepared the part you can control (your process on stage), you’ll feel much steadier no matter what happens.
3. Calm-Down Techniques Before Going On Stage
Here are a few of my personal tips that help me release tension right before performing:
1. Eat a banana and sip water.
Bananas provide quick energy and help calm the nerves (they contain potassium, which helps regulate stress). Sipping a little water (not gulping!) to keep your throat comfortable and your focus sharp.
2. Adopt a confident posture.
Your body language can influence your mindset. Before walking on stage, I like to stand tall with my hands on my waist (the “power pose”) and take a few deep breaths while reminding myself: “I’m going to have some fun!” Try exploring different postures or breathing exercises before your next performance and see which one gives you that inner strength.
Final Thoughts:
Everyone feels nervous before performing. Even the most experienced professionals. The difference is, they’ve learned how to make those nerves work for them, not against them. Think of it this way: feeling nervous means you care about what you’re about to do. That energy, when channeled positively, can make your performance more vibrant, more alive, and more expressive.
So the next time you step on stage, take a deep breath, trust your preparation, and let your butterflies dance right along with your music!
