You’ve prepared your talking points. Your message is clear and well-crafted. You know exactly what you want to say. But the moment you step into the room – or onto the screen – something else is speaking just as loudly: your body language.

Whether you’re in a press conference, a boardroom, a live TV interview or delivering a presentation, your non-verbal cues are constantly communicating. The question is – are they supporting your message or undermining it?

Why Body Language Matters

The truth is that people don’t just listen to what you say – they judge whether to trust you based on how you say it.

When your body language aligns with your message, you gain credibility, presence and impact. When it doesn’t, the disconnect can be jarring – and damaging.

Body language shapes how others perceive your confidence, clarity and authority. Subtle shifts in posture, expression or eye contact can instantly influence how your message lands.

You can say all the right words, but if you appear tense, closed off or scattered, people will doubt your message – and your leadership.

The Pressure Trap

Under pressure, non-verbal signals can easily go off track.

Even experienced professionals fall into habits that send the wrong message:
• Fidgeting
• Avoiding eye contact
• Crossing arms
• Pacing or shifting weight
• Freezing or appearing overly stiff

These behaviours are often unconscious responses to stress – but to an audience or journalist, they signal uncertainty, defensiveness or lack of control.

That’s why self-awareness and training matter. Body language can be shaped. It’s a skill – not a fixed trait.

Tips to Master Body Language Under Pressure


1. Plant your feet
A strong, grounded stance conveys confidence. Avoid pacing or shifting side to side – stillness shows control.

2. Open your posture
Uncross your arms, roll your shoulders back and avoid hunching. An open stance builds trust and signals that you’re engaged.

3. Use gestures intentionally
Gestures should emphasise key points – not distract from them. Think of your hands as punctuation for your message.

4. Control your facial expressions
Avoid looking blank, tense or overly animated. Aim for calm attentiveness. Practice in front of a camera to see what you’re communicating non-verbally.

5. Make steady eye contact
On camera, look directly into the lens. In person, engage naturally with your audience. Eye contact signals confidence and connection.

6. Breathe before you speak
A moment of pause helps reduce tension, improves clarity, and gives your message more weight. It also reduces fillers like “um” and “ah.”

7. Reset between questions or points
In interviews or speeches, take a moment to reset your posture and tone. It keeps your delivery fresh and focused.

8. Practice on video
Watch yourself back – on mute. Ask, Would I trust this person? That one question can reveal more than any script.

Don’t Perform – Be Present
The goal isn’t to “perform” confidence – it’s to be present and in control.

Authenticity shows through when your message, tone and body language are aligned. When you’re grounded and intentional, your presence becomes your greatest tool.

We train leaders to integrate voice, message and physical presence. The goal isn’t to create perfect spokespeople – it’s to develop confident, clear communicators who lead with calm and credibility when it matters most.

Because in leadership, people aren’t just listening. They’re watching.