If you want to be more confident when talking in public, start practising these 7 body language tricks

I used to think public speaking confidence was something you either had or didn’t. That some people were just born with the ability to own a room while the rest of us had to white-knuckle our way through every presentation or meeting.

But over time—and with the help of psychology, mindfulness, and some humbling experiences—I’ve learned that confidence is trainable. Especially when it comes to how you use your body.

The truth is, your body sends signals long before your mouth opens. It tells people how comfortable you are, how much authority you carry, and whether you’re worth listening to.

The best part? You can train those signals.

If you want to appear (and actually feel) more confident when speaking in public—whether that’s a work presentation, a toast, or even just a meeting—these 7 body language techniques are a great place to start.

Let’s dive in.

1. Stand like your spine has something important to say

You don’t need to puff your chest out like a superhero. But you do need to own your space.

Psychologists call this “expansive posture.” Studies show that when we stand tall with our shoulders back, feet shoulder-width apart, and head upright, we not only appear more powerful—we feel more powerful.

This works because your body posture actually feeds back into your nervous system. Slouching signals submission. Straightening up tells your brain, “I’m safe. I belong here.”

🔹 Try this: Before stepping into a room, pause for 30 seconds and ground yourself. Plant your feet, lift your chest slightly, and take one slow breath while imagining a string pulling your head up from the crown. It’s a subtle reset that changes everything.

2. Use your hands like a storyteller, not a statue

Ever notice how great speakers like Barack Obama or Brené Brown use their hands deliberately? That’s not an accident.

According to research from the University of Chicago, using purposeful hand gestures while speaking helps you be perceived as more engaging, trustworthy, and confident. It also helps you think more clearly.

Your hands are natural amplifiers of your message. The key is to keep them above your waist, below your shoulders, and moving in ways that support your words—rather than distract from them.

🔹 Avoid: Fidgeting with your clothes, clenching your fists, or hiding your hands behind your back.

🔹 Do instead: Use open palm gestures when making a point. Illustrate size or direction. Use rhythmic gestures to emphasize a list.

3. Hold eye contact—without staring like a serial killer

There’s a sweet spot with eye contact: too little and you seem untrustworthy or unsure. Too much and you come off as intense or confrontational.

A confident speaker uses intentional eye contact—holding it just long enough to connect, then moving naturally to another person or spot.

Try the 3-second rule: hold someone’s gaze for about 3 seconds, then shift to another section of the audience. It creates a rhythm that feels engaged but not forced.

🔹 Tip: If public speaking terrifies you, look at people’s eyebrows or foreheads instead of their eyes. The illusion of eye contact still works—and no one notices the difference.

4. Breathe with your belly, not your chest

Most of us shallow-breathe when we’re nervous. You know the feeling—tight chest, fast breaths, shoulders creeping up toward your ears.

But confident speakers breathe low and slow. Diaphragmatic (belly) breathing calms your nervous system and grounds your presence.

Before speaking, try this:

🔹 Box breathing technique (used by Navy SEALs):

• Inhale for 4 seconds

• Hold for 4 seconds

• Exhale for 4 seconds

• Hold for 4 seconds

• Repeat 3–4 times

Not only does this regulate your nerves—it gives your voice more depth and resonance when you speak.

5. Use purposeful pauses

Most people are terrified of silence when they speak. So they fill the space with uh, um, like, or nervous rambling.

But confident people pause—intentionally. They know that silence can be powerful. It gives weight to what they’ve just said… and anticipation for what comes next.

🔹 Try this: After you make an important point, pause for 2 seconds. Let it land. It gives the audience time to absorb it—and gives you time to gather your next thought with poise.

I used to think pausing made me look like I didn’t know what I was doing. Now, I use it like punctuation—it’s one of the most powerful tools in your public speaking kit.

6. Shift your weight with purpose

Ever seen a speaker who rocks back and forth on their heels or paces nervously? That’s anxiety leaking out through movement.

Confidence looks grounded. It means you’re not jittery or dancing around—your body feels anchored.

🔹 Fix it with awareness:

• Keep your feet shoulder-width apart

• Distribute your weight evenly

• If you want to move, take a step forward deliberately and then plant again

Moving with intention, rather than out of habit, gives your presence clarity. It also helps reset your nerves and engage the audience physically.

7. Smile like you mean it (but don’t fake it)

A genuine smile is magnetic. It makes you more approachable, more likable, and—according to researchers at Penn State—even makes your voice sound warmer and more confident.

But here’s the trick: don’t force it.

Instead, think about someone you like. Or a moment of joy. Let that feeling warm your face. Then speak.

It’s a subtle difference, but audiences can feel it. A real smile says, “I’m happy to be here.” And that confidence is contagious.

A final thought from me…

I used to be terrified of public speaking.
My hands would sweat. My voice would shake. I’d rehearse every line but still feel like I didn’t belong up there.

But learning these body language shifts changed everything. Not overnight—but gradually, moment by moment. They became physical anchors I could rely on when my brain felt scrambled or my heart started racing.

If I can learn it, so can you.

Confidence isn’t about pretending to be perfect—it’s about showing up with intention. It’s not about never feeling nervous—it’s about having tools to ground you when you do.

And if you want to go deeper into this kind of practical transformation—from self-doubt to inner clarity—I explore a lot of these ideas in my book, Hidden Secrets of Buddhism: How to Live with Maximum Impact and Minimum Ego. It’s not about being a monk or meditating for hours—it’s about living with awareness, presence, and courage in everyday moments.

Start with your body. The mind will follow.