“Many people think that you get rid of the butterflies in your stomach, and said, ”You looked so confident on stage!'” Tay told Business Insider. “But really at the end of the day it’s not about getting rid of the butterflies in the stomach. It’s about taking that energy and making it fly in formation.”Tay broke down his pre-presentation ritual that he uses to get those butterflies in order.

1. Contextualize that rush of energy

Stanford professor Kelly McGonigal explained the science behind this in her popular TED Talk from 2013, “How to Make Stress Your Friend.” Stress (or nervous energy), she explained, is not inherently bad; your increased heart rate is meant to prepare your body for action, and it only becomes negative and exhausting when our conscious mind associates it with preparing for danger leading to failure.

2. Briefly meditate

“When breathing in, feel the sensation, feel the rise and fall of your chest and feel the coolness of the air as it enters into your lungs,” Tay explained. “And when you breathe out, feel the body soften.”

3. Use ‘power poses’

As Cuddy has explained in a hit TED Talk and her book “Presence,” the mind and body are intimately linked, and the mind is influenced by posture. When someone is feeling powerful, like in the wake of winning a race, for example, they’ll throw their hands up in the air. Therefore, she recommends mimicking some of these poses to feel confident.

4. Focus on the message

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