If you’ve been around me for a while, you’ll know I’m a big fan of the colour red, but not blushing red when public speaking! If you’re someone who goes red in front of an audience, it can really rock your confidence.
However, just like butterflies and sweating, blushing is a completely normal physical response. It’s usually caused by a combination of adrenaline, nervousness and self-consciousness, and while you can’t always stop it entirely, you can reduce it significantly and manage how much it affects you.
I often use NLP techniques to support my 1:1 clients with this and it can be very effective. I also know of people who have had hypnotherapy to address it.
But if you don't want to see a coach or therapist, here are some other ideas to try:
🔺 Physical Techniques
1. Breathing Control
- Deep, slow breaths reduce adrenaline and help keep your heart rate (and blushing) down.
- Try box breathing: Inhale 4s → Hold 4s → Exhale 4s → Hold 4s → Repeat
2. Cool Your Body
- Overheating makes blushing worse. Wear light, breathable clothing and avoid hot drinks right before.
- Drink cool (not icy) water before presenting to help regulate body temp.
- Breathe through your mouth as if you’re sucking air in through a straw can help cool you too.
3. Posture
- Standing tall and open (not hunched) can help reduce physical anxiety responses.
🔺 Psychological Strategies
4. Desensitisation (Practice Exposure)
- The more you present, the less your brain sees it as a threat. Start with low-stakes situations and build up.
- Rehearse in front of a mirror, record yourself or present to a friend to get more practice.
5. Shift Focus Off Yourself
- Instead of thinking, “They’re all watching me,” focus on the message you’re sharing.
- Think of it as a conversation, not a performance.
6. Reframe Your Thoughts
- Instead of “I hope I don’t go red,” try:
“It’s okay if I do—it just means I care.”
Accepting the possibility actually reduces anxiety.
🔺 Presentation Hacks
7. Utilise Visual Aids
- Try opening with a short video or impactful image which can direct attention away from you, giving you a moment to breathe and calm yourself.
8. Strategic Movement
- Moving a bit during your talk (e.g., walking slowly, using gestures) can help burn adrenaline and calm your body.
9. Clothing Choices
- Dark or high-collared clothing can conceal blushing.
- Some people find a light layer of makeup or green-tinted primer (to neutralise redness) helps too, if you're open to that.
🔺 Bonus Tip: Own It!
- If you’re comfortable, you can acknowledge it casually (e.g., “I always go red when I present; it’s part of my charm!”). That disarms the moment and helps everyone move on.
Are you someone who blushes? I'd love to know whether you've tried any of these techniques or whether you have other ideas on how to manage it? Let me know in the comments or send me a message!
Mel Sherwood is a Presentation Skills and Personal Impact Speaker, Founder of The RED Effect™ and Author of ‘The Authority Guide to Pitching Your Business: How to make an impact and be remembered - in under a minute!’ She works with global business leaders, teams and individuals who want to be more confident, credible and compelling. An Australian based in Scotland, Mel is an award-winning speaker, author and coach and combines over 25 years’ experience in business with a background as an actor, presenter and singer.