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

Public speaking doesn’t come naturally to most people.

Even if your content is solid, your voice steady, and your thoughts clear—there’s one thing that can still betray you: your body language.

Whether you’re presenting at work, speaking on stage, or just sharing your thoughts in a group, how you carry yourself often has a greater impact than what you actually say. Studies show that body language makes up a large percentage of how people perceive your confidence and credibility.

The good news? Confidence can be trained. And it starts with your posture, eye contact, and subtle physical cues.

Here are 7 body language tricks to practice if you want to appear more confident when speaking in public—even if you don’t feel that way on the inside.

1. Stand tall with your feet grounded and hips balanced

Your posture is your foundation.

When you slouch, sway, or fidget, you send a message—consciously or not—that you’re unsure or nervous. Confident speakers plant their feet shoulder-width apart, keep their spine upright, and let their arms rest naturally.

Think “grounded and open” rather than “rigid and forced.”

How to practice it:

• Do posture resets throughout the day.

• Imagine a string pulling the top of your head upward.

• Keep your weight evenly distributed on both feet.

2. Use your hands with intention (not panic)

Fidgeting, clasping your hands, or constantly adjusting your clothes can make you seem anxious. But controlled, open gestures can enhance your message and make you appear relaxed and expressive.

The key? Let your hands support your words—not compete with them.

How to practice it:

• Use open palms to signal trust.

• Keep your hands above the waist and below the chin when gesturing.

• Record yourself speaking and notice any unconscious fidgeting.

3. Make strong but natural eye contact

Eye contact builds trust, presence, and authority. But too much eye contact can feel intense or unnatural—and too little can make you seem insecure.

The trick is to use the “lighthouse method”: sweep your gaze gently across the room, pausing briefly to connect with individuals, then moving on.

How to practice it:

• Practice in conversations by holding eye contact for 3–5 seconds at a time.

• Avoid darting eyes or staring at the floor.

• When in doubt, look just above people’s heads—it creates the illusion of direct contact without intensity.

4. Control your pace with calm, deliberate movements

Nervous energy often shows up as rushing—fast talking, pacing, and jittery movements. Confident speakers move with intention.

Instead of pacing aimlessly, take a few steps during transitions. Instead of rapid-fire gestures, use pauses and stillness to create emphasis.

How to practice it:

• Record yourself walking and speaking—notice any restless movements.

• Try slow-motion rehearsals: speak and move at half speed to train calm control.

• Pause intentionally between points to let your message sink in.

5. Keep your chin level and shoulders relaxed

Tilting your chin downward can signal insecurity or submission. Lifting it too high can seem arrogant or disconnected. The goal is balance.

Confident body language starts from the neck up: level chin, soft jaw, relaxed shoulders.

This small adjustment immediately improves your presence—and makes you easier to listen to.

How to practice it:

• Do a posture check before every talk.

• Take a slow breath and roll your shoulders back and down.

• Practice talking in the mirror to observe your chin and head tilt.

6. Smile strategically—not constantly

A genuine smile can break tension, build connection, and convey warmth. But too much smiling—especially nervous smiling—can make you seem unsure or overly eager to please.

Use your smile like punctuation: to open, to connect, and to emphasize, not to mask discomfort.

How to practice it:

• Practice your “neutral expression” in front of a mirror—relaxed, open, and calm.

• Use small, authentic smiles when greeting, pausing, or sharing something personal.

• Avoid smiling after every sentence—it can weaken your authority.

7. Pause and breathe—don’t rush to fill the silence

Confident speakers are comfortable with silence. They own the space between their words. That pause? It’s power.

Rushing to speak without breathing signals nerves. But slowing down, taking a breath, and letting a few seconds pass shows composure and confidence.

How to practice it:

• Breathe deeply from your diaphragm, not your chest.

• Count “one… two” in your head between key points.

• Practice pausing after questions or bold statements to let them land.

Final thoughts: Confidence is a skill—your body just needs the memo

Most people assume you have to feel confident to look confident. But often, it works the other way around.

When you practice confident body language—standing tall, grounding your movements, holding eye contact—your brain and nervous system begin to follow. You start to feel more calm, capable, and clear.

These seven body language habits won’t make you a world-class speaker overnight. But they will help you show up with more presence, composure, and credibility.

So the next time you’re speaking—whether it’s a big stage or a small meeting—try this:

Breathe.
Stand tall.
Pause on purpose.
And let your body do the talking.