1. Diaphragmatic Breathing (Belly Breathing)
Why:
Stammering often worsens with tension and shallow breathing.
How: Sit or lie down comfortably. Place one hand on your chest and the other on your belly.Inhale deeply through your nose so that only your belly rises.Exhale slowly through your mouth.Practice 5–10 minutes daily, especially before speaking situations.
2. Slow Reading Out Loud
Why: Slows down your speech rate and helps build fluency.
How: Choose a children’s book, newspaper, or short article.Read slowly and clearly, focusing on one word at a time.Pause briefly at punctuation marks.Record yourself weekly to notice progress.
3. Prolonged Speech Exercise
Why: Teaches control over vocal cords and smooth speech.
How: Pick a simple word (e.g., “moo” or “hello”).Stretch the first sound: “hhheeeelllloooo.”Then try stretching full sentences slowly and fluently.Practice 10–15 minutes daily.
4. Mirror Talk Practice
Why: Builds confidence and helps observe tension or struggle.
How: Stand in front of a mirror.Speak slowly about your day, your goals, or favorite topics.Maintain eye contact with yourself to simulate conversation.Avoid self-criticism—focus on calm expression.
5. Voluntary Stammering
Why: Reduces fear and anxiety around real stammering moments.
How: Deliberately stammer a few times during daily speech (e.g., “M-m-m-my name is…”).Do this in a safe environment (alone or with a trusted friend/family).Helps desensitize you to stammering and boosts self-acceptance.
Bonus Tip: Combine these exercises with mindfulness or relaxation techniques.
If symptoms persist or cause distress, speech therapy with a certified speech-language pathologist (SLP) is highly recommended.
Overcoming stammering is a journey that takes patience, practice, and self-compassion. These simple at-home exercises can empower you to build fluency, boost confidence, and feel more in control of your speech. Remember, progress may be gradual—but every step counts. Be kind to yourself, celebrate small wins, and don’t hesitate to seek guidance from a speech therapist if needed. Your voice matters—let it be heard, one calm breath and word at a time.