How can you use body language to stay calm under pressure?

Did you know Navy SEALs are taught the 4-7-8 breathing techniques as a quick way to calm their nervous systems? With this technique you can reduce anxiety and anger response, get to sleep, or manage cravings. To use the 4-7-8 technique, focus on the following breathing pattern: Empty the lungs of air Breath in quietly through the nose for 4 seconds Hold the breath for a count of 7 seconds Exhale forcefully through the mouth, pursing the lips, and making a “whoosh” sound for 8 seconds Repeat the cycle up to 4 times

One thing to realize is that body language is manifestation of what is going on in your mind, so building a resilient mind which is not shaken by events and ups and downs is key to a confident body language.

Being self-aware is critical. Often the flight/fight response kicks in before we know it. So, awareness of our body language, our feelings, is important to manage the reaction and control the potential automatic reaction. Deep breathing helps. Mindfulness helps to slowdown the knee jerk reaction under pressure, particularly when a curve ball is thrown :)

I've found it hugely helpful when feeling under pressure to seek more clarity. Often this can be done by asking further questions, or confirming your understanding of the topic. Not only does this help to clarify it also buys time to think clearly or simply to respond that you need more time/more information.

I'm a Western-trained healthcare professional, and also a student of the centuries-old practice of yoga. Yogis learn pranayama; the controlling of the breath. During practice, we teach that deep and regulated breathing brings awareness to the body, calms the turbulence of the mind, and is a way to practice manipulation of the Bandhas, or energy locks, of life. Western medicine teaches that deep breathing stimulates the vagal nerves, awakening the rest-and-digest systems of the body. Either way you slice it, it's nature's life hack to conquer anxiety, a racing mind, poor digestion, and cardiovascular tension. For my evidence-based believers, check out some of these studies: PMID: 32669763, 22891145, 33343147

I feel smiling is the best way to keep ourself calm, and it helps to gain a positive attitude to overcome from a pressure situation.

In my experience, the key to using a smile to remain calm is assuring said smile is, in fact, genuine. If you're nervously faking a smile, it will quickly become obvious that it's strained and you'll end up looking more nervous than you would have without the smile. I also keep this in mind during phone calls and have found that it makes a huge difference in conversation, as folks can hear a genuine smile in one's voice. This always keeps the conversation lighter & more upbeat.

A genuine smile is a powerful body language tool to stay calm under pressure. When faced with stress, intentionally smiling sends signals to the brain to release endorphins, promoting a sense of well-being. It also helps relax facial muscles, easing tension. Moreover, a sincere smile fosters a positive atmosphere, not only for oneself but also for those around. It can create a connection, defuse tension, and convey a composed and optimistic demeanour. Using a genuine smile in high-pressure situations not only helps manage stress internally but also positively influences external perceptions and interactions.

Genuine smiles are so important. It’s easy to see fake cheer for example when people smile and their eyes don’t move. The whole face lights up and the eyes crinkle which engages your audience/clients more.

As I stated above in the statement to remain calm under pressure there are many techniques. Smiling could be one of the ones you use. As it can release endorphins, which are natural painkillers and mood boosters.

Eye contact is an art as much as it is a skill. One needs to be able to harness the powers of a soft gaze, a focused look, a deep brief stare, open inquisition, etc Its variation combined with brow positioning and movements becomes a central core of communication especially up close (Oh and not get caught with eye movements to other persons body parts)

Maintaining eye contact is a key body language technique to stay calm under pressure. It conveys confidence, attentiveness, and self-assuredness. When faced with stress, deliberate and controlled eye contact helps ground you in the present moment, preventing distraction and anxiety. It also signals to others that you are engaged and in control, fostering a sense of authority. However, it's essential to balance eye contact to avoid appearing confrontational. By connecting visually with others, you not only manage your stress but also contribute to a positive and assertive presence in challenging situations.

Eye contact helps you stay focused on the conversation and read facial expressions. It signals to the other person that they have your attention. It can significantly improve the communication.

I absolutely adopt the open gestures and add a bit of a smile. Traditionally there are gestures or looks that are regarded disrespectful, while maintains open gestures, it’s important to smile it acknowledges your presence, it communicates safety, open mindedness and confidence. I would say take deep breaths too.

This was the first response that came to mind for me, and it is a powerful tool. If you can sit with the discomfort and remain open in your body language then you won’t risk giving away your power.

I agree, that using open gestures and natural expressions like a smile. If I am meeting in an office I also quickly scan the room when I first get inside to see what kinds of interest the person has and finding common interests to move to that as an alternate conversation if things turn south.

Body language along with the relaxed mindset are the combination of displaying calmness during stressful situations. Open gestures suggest that you are receptive and easy to approach, for example, keep your palms facing up and make relaxed and open arm movements.

Posing like a wonder women open up the body and I practice it with different approaches of managing stress and pressure. Let yourself calm and wear a confidence. Positive mind,facial expressions plus assertive body language boost the inner confidence.

I think that doing your inner work often and always, will set you up for putting this great advice into practice. It is essential to have developed a capacity for witnessing and being present, so that you can recognise your own bodily responses - such awareness allows you to quickly put these strategies into play. Under pressure we may go to a very contracted place in our body; the breath becomes shallower as the body curls inwards into a defensive, closed posture. If you are able to notice the minutae of your somatic (felt sense) responses you may feel a hardening, closing, sensation in the centre of the chest, the heart centre. Developing such somatic awareness takes practice, so you have to do that work before you are in that situation.

Standing tall can help you under pressure. It allows you to feel confident and it can release testosterone which is helpful under stressful situations.

Mirroring the body language of your audience is a powerful strategy to stay calm under pressure. By subtly mimicking their posture, gestures, and expressions, you establish a connection and create a sense of rapport. This mirroring technique not only fosters a feeling of understanding and shared experience but also helps in calming nerves by promoting a harmonious interaction. It signals empathy and adaptability, making the environment more conducive to effective communication. Mirroring your audience's body language allows you to navigate pressure situations with composure, fostering a sense of connection and mutual understanding.

Maintaining calm under pressure through body language involves strategic actions. Breathe deeply, smile genuinely, and maintain eye contact to convey composure. Utilize open gestures and adopt a power pose for a confident stance. Mirror your audience to establish rapport. Considering these aspects enhances the effectiveness of body language in navigating high-pressure situations.

Mirroring your audience not only creates rapport, but it can also help you avoid miscommunication, resistance, or even conflict.

Another perspective on body language is positioning. I think it's important to eliminate what might be adversarial and create a "I'm on your side" atmosphere. One idea is to sit on the same side of the table and sit facing your colleague with an open posture. Sharing a piece of paper between the two of you to write down ideas or draw concepts is another way to build partnership. If you're at the whiteboard, hand them the marker to add their thoughts to conversation. It brings them into the process. Remember to think of the other person first and how you would want to be treated.

Once again I applaud all the wonderful perspectives on this and it’s a great question - how do we truly use our body language to stay calm under pressure. Body language affects how we feel under pressure. To stay calm, we should maintain an open posture, breathe deeply, use power poses, avoid fidgeting, maintain eye contact, smile, and limit negative gestures. Be authentic for sure but know these techniques can help manage stress and increase confidence while helping you stay calm under those pressures you may experience. In my experience I know it is not always easy.

A tool that I’ll sometimes use is to picture a protective barrier around you when you’re feeling uncomfortable and don’t want it to show. It prevents negative energy from coming in and allows your positive energy to flow outwards.

Start by adopting a power pose: stand tall, shoulders back, chest open. This stance not only projects confidence but also tricks your brain into feeling more in control. Maintain steady eye contact, which exudes assurance and helps maintain focus. Breathe deeply and evenly; controlled breathing is a signal to your body to stay relaxed and lowers stress hormones. Use small nods while listening, showing engagement without overreacting. Keep your gestures open and fluid instead of closed or jerky, which can indicate stress. Lastly, practice a subtle smile, which can actually influence your mood positively, making you feel calmer. These nonverbal cues not only communicate calmness to others but also internally regulate your stress response.

Drink a glass of water 💧. Water also calms you down. It rejuvenate your body and this brings in right energy for you to engage further