Phase 1 (Week 1): Physiological — 4-7-8 breathing and Power Pose reduce cortisol before each speaking moment. Your body learns that speaking does not produce a threat response. Phase 2 (Week 2): Mental — visualisation exercises train your brain to pre-experience successful speaking. Neural pathways for confident speaking are laid before you physically do it. Phase 3 (Week 3): Exposure — increasingly larger speaking challenges in a safe group environment. Each successful exposure rewires the amygdala’s classification of the stage from threat to familiar. By Day 21, most students describe stage fear as manageable or gone.