Overcoming Performance Anxiety at the Table: Exercises Inspired by Vic Michaelis

Beat the Freeze: Practical Exercises to Overcome D&D Performance Anxiety

Performance anxiety at the D&D table is real: your mind blanks during a dramatic monologue, your hands tremble when you try a new voice, or you avoid spotlight moments altogether. If you're a new player, performer, or student preparing for a game night, these feelings cost you fun and stunt your growth. This guide gives focused breathing, improv, and roleplay exercises—drawn from modern improv best practices and inspired by Vic Michaelis’ own journey—to help you convert anxiety into confident play.

Why this matters in 2026

Recent shifts—wider streaming exposure of tabletop shows, growth in remote play platforms, and increased attention to mental health at game tables—mean more players face performance pressure. In late 2025 and early 2026, mainstream shows and creators (including Dropout projects and Dimension 20 alumni) brought roleplaying to larger audiences, raising the stakes for players who want to share content or simply feel at ease during live or recorded sessions.

At the same time, coaching methods from improv and theater have become widely available through online micro-courses and AI-assisted roleplay trainers. Use these tools, but prioritize simple, human-grounded practices you can do in five minutes before or during your session.

Vic Michaelis: a quick case study in translating anxiety to play

Vic Michaelis, an actor and improviser who joined Dropout and Dimension 20 as a new recruit, described feeling D&D performance anxiety early on. Their improv background ultimately became a tool—helping shape characters with comfort and humor. As Michaelis said in a 2026 conversation,

"I'm really, really fortunate because they knew they were hiring an improviser, and I think they were excited about that… the spirit of play and lightness comes through regardless." — Vic Michaelis (Polygon, Jan 2026)

Key takeaway: anxiety isn't erased overnight, but improv skills—accepting offers, creating a clear emotional choice, and leaning into play—reduce fear and build confidence. If you're recording practice sessions or streaming, check guides on multicam and ISO workflows to make reviewing easier.

How to use this guide

Start with the quick breathing routines before a session, then pick two improv exercises and one roleplay drill to practice weekly. Use the progressive exposure plan later in the guide if your anxiety is persistent. Track progress in a simple journal: date, exercise, intensity of anxiety (1–10), and one small win. If you build a short home setup, see compact mobile workstation reviews for practical kit ideas (compact mobile workstations).

Five rapid breathing techniques (2–5 minutes)

Breathing anchors your nervous system. Do these in the minutes before you speak, between tense scenes, or while listening to the DM set a scene.

1. Box breathing (4–4–4–4): Inhale 4s — hold 4s — exhale 4s — hold 4s. Repeat 4–6 cycles. Use to steady heart rate and slow racing thoughts.
2. 4-7-8 breathing: Inhale 4s — hold 7s — exhale 8s. Repeat 3–5 cycles. Best when anxiety spikes before a big line.
3. Diaphragmatic (belly) breathing: Place one hand on chest, one on belly. Breathe so the belly rises, chest stays still. Do 6 deep breaths to reduce tension in throat/voice.
4. Resonant breathing (coherent breathing): Breathe at ~5–6 breaths/minute (5s inhale/5s exhale) for 2–3 minutes. Great for sustained calm during long sessions.
5. Counting exhale: Inhale naturally, exhale while counting slowly to 6. Increase to 8 as you get comfortable. Useful when you need a fast reset between turns.

Improv exercises to build spontaneity and safety

These are adapted from theater practice and proven in modern comedy rooms and streamed roleplay. Do these in small groups (3–6 players) or solo with a mirror. If you're building quick warm-ups for streaming or recorded sessions, short-form creator workflows and DAM patterns can be helpful context (vertical video & short-form production).

1. Yes, and — the foundation (5–10 minutes)

Goal: Trust your choices and colleagues.

1. Two players start a scene. Player A offers a line (e.g., "We just found a dragon egg!").
2. Player B responds with "Yes, and..." adding a detail that raises stakes (e.g., "Yes, and it's hatching right now—it's allergic to noise!").
3. Keep the scene moving without blocking or negating. If stuck, say "Yes, and" plus a sensory detail (smell, sound, texture).

Why it helps: Saying "Yes, and" reduces fear of being judged because you commit to building on others' ideas rather than producing a perfect line. Groups that also use calm, structured feedback techniques report better psychological safety—see work on the UX of calm messaging for debrief tips.

2. Status walk (3–6 minutes)

Goal: Embody a character's confidence through physical choices.

1. Each player silently adopts a status: high (confident), neutral, low (insecure).
2. Walk around the room once, exaggerating posture and breath for your status.
3. On returning, quickly describe your character in one sentence—use the physical status to inform voice and choices.

Why it helps: Body informs mind. A small physical change reduces inner tension and improves vocal projection.

3. One-word story (5–10 minutes)

Goal: Listen and trust that you won't be expected to carry a scene alone.

1. Players sit in a circle and build a story one word at a time.
2. Each player contributes a single word quickly; silence is a pass.
3. Encourage playful mistakes and keep time fast. Do 3–4 rounds.

Why it helps: Minimizes pressure to perform extended dialogue; emphasizes timing and group support. For remote tables use simple collaborative boards or warm-up sequences inspired by home-studio and remote-instructor setups (home studio & dev-kit setups).

Roleplay drills for voice, emotions, and character

Practice these alone or with a friend. Focus on tiny, repeatable goals: one new accent, one emotional shift, one prop usage.

1. 60-second monologue (daily)

1. Pick a neutral prompt (e.g., "You just found your mentor's letter").
2. Set a phone timer for 60 seconds and speak continuously as your character. No stopping to correct.
3. Record and review: note moments where anxiety made you inhale sharply or rush words.

Why it helps: Constraints reduce overthinking and simulate spotlight pressure in a safe loopable way. If you record on consumer kit, consider refurbished ultraportable travel kit guides to keep cost down (refurbished ultraportables & travel kits).

2. Emotion switch (2–3 minutes)

1. Start a short dialogue with a partner. Every 15 seconds, a director (or a timer) calls an emotion—anger, joy, sadness, smugness.
2. Switch immediately, keeping the scene's logic intact.

Why it helps: Trains rapid emotional access and prevents stiffness during sudden scene changes common in D&D combat or reveal moments.

3. Prop-as-anchor (3–5 minutes)

1. Choose a small prop (ring, spoon, hat). Give it a single trait (e.g., the ring is warm, hums, or tastes like cinnamon).
2. Without explaining, use the prop in a scene. Let its trait inform physicality and voice.

Why it helps: Props externalize choices and reduce self-judgment because attention is shared with an object. If you need a quick power backup for long remote sessions or to run a hotspot at a table, a reliable portable power option is worth considering (how to pick the right portable power station).

Progressive exposure plan: 8-week roadmap to confidence

Use this plan if performance anxiety is moderate to high. Track small wins and do not push beyond your comfort zones without debriefing with supportive friends or a DM.

1. Weeks 1–2: Daily 5-minute breathing + 60-second monologue. One improv practice (Yes, and) twice weekly.
2. Weeks 3–4: Add Emotion switch drill and a 10-minute group warm-up before each session. Try one new voice for a single NPC in a live game.
3. Weeks 5–6: Take a 2–3 minute spotlight during a session (short monologue or comedic bit). Continue breathing routines. Record and review a session privately—see recording workflow primers for simple editing tips (multicam & ISO recording).
4. Weeks 7–8: Perform a 3–5 minute scene with a friend or for a small audience. Use a prop and vary emotional tone. Celebrate progress and identify next-level goals (streaming, character deepening).

Troubleshooting common sticking points

My voice shakes or I whisper—what then?

Do diaphragmatic breathing, then speak a line at half volume with clear articulation. Increase volume gradually. Record the progression; hearing yourself stabilize builds confidence. If you need low-cost kit for practice, look at compact options in the compact mobile workstations field review.

I freeze mid-line—how to recover?

Use three recovery moves: 1) Breathe a 4–4 box. 2) Paraphrase the last clear idea. 3) Ask a safe question to your partner or DM (e.g., "Is the door open?"). These buy time and keep the scene moving without judgment.

I worry about being judged or compared to streamed pros

Remember: streaming performers (including Vic Michaelis and others on Dropout) rehearse habits and have safety nets (editors, co-players). Focus on process, not product. If you want to stream, practice privately first and explain your learning journey to viewers—authenticity is valuable in 2026 audiences. When evaluating third-party AI coaches, consider fairness tooling and controls to avoid biased feedback (reducing bias when using AI) and check vendor trust frameworks (trust scores for vendors).

Table-level strategies: DM and group support

Anxiety isn't only individual. Tables that practice inclusive rituals reduce pressure for everyone.

• Session zero agreements: Allow players to opt out of spotlight scenes, define safety words, and build rotation rules for one-shots or monologues.
• Warm-up rituals: Start with a 5-minute group improv warm-up (One-word story) to prime playfulness. If your table is remote, use quick home-studio warm-up ideas (home studio & warm-up setups).
• Spotlight rotation: DM facilitates equal share of dramatic moments. Use a "pass" rule so players can skip without penalty.
• Debrief time: 5 minutes after the session to name wins and set micro-goals for the next game.

Tools, resources, and 2026 tech trends to try

Emerging tools in late 2025–2026 can support practice without replacing human guidance.

• AI roleplay coaches: Use AI prompts to run quick NPC drills. Keep prompts specific (voice pitch, emotional anchor) and treat feedback as data, not verdict. Review privacy implications before granting models access to recorded sessions (privacy-policy template for LLM access).
• Remote whiteboard warm-ups: Use collaborative boards to run status or Yes, and exercises over virtual tabletops.
• Short-form coaching apps: 5–10 minute improv micro-lessons can reinforce consistency. Look for creator-friendly platforms and short-course formats that match the short-practice model (short-form production & micro-lessons).
• Record and reflect: Simple recordings show rapid improvement over weeks—use them to set evidence-based goals. For inexpensive kit and travel-friendly setups, see the refurbished ultraportables playbook (refurbished ultraportables & travel kits).

Advanced strategy: Creating a signature moment

After you build baseline confidence, craft one reliable, repeatable moment that becomes your go-to. Examples: a specific voice for your character's victory line, a physical gesture when casting spells, or a single short poem your character says when leaving a tavern. Train it with breathing + prop + 60-second monologue until it becomes automatic. Signature moments reduce cognitive load and let you perform consistently under pressure.

Actionable takeaways (do this tonight)

1. Practice a 2-minute breathing routine (box breathing) before your next session.
2. Run a 60-second monologue as your character; record it once.
3. Try a 5-minute Yes, and drill with one friend or online group.
4. Set a small goal for the next session: one new voice, one short monologue, or a single prop use.

Final thoughts: Play is a learned skill

Vic Michaelis’ path—from a nervous new recruit to a performer whose improvisation lifts scripted and improvised work—shows that anxiety can be redirected into craft. The exercises above combine breathwork, improv, and roleplay drills to create repeatable habits. In 2026, with broader visibility and new tools, the pressure to perform may grow—but so do the resources to learn.

Small practice, repeated, wins. Treat your anxiety like any skill to train rather than an immutable trait. Use the progressive plan, enlist your table, and celebrate incremental gains.

Call to action

Ready to try this tonight? Pick one breathing exercise and one improv drill from this guide. Share your 2-week progress with your table or a trusted friend—post anonymously in player forums or a private group if you prefer. If you'd like a printable one-page warm-up cheat sheet or a customizable 8-week tracker, click to download and start your plan today. (Starter templates and email-friendly trackers are similar to simple landing checklists—see practical checklist patterns like email-landing checklists for format ideas.)

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