Overcoming Nervous Movements - Tips for Confident Speaking

We have all been there. You’re standing in front of an audience (whether 10 or 100) and without warning your body takes on a mind of its own. Your hands start to fidget, your legs do a square dance or a shuffle and your shoulders tense up as if trying to imitate a statue. And do you know what’s even worse? You don’t even realize it until someone points it out afterwards!

Does that sound familiar?

That’s right … nervous movements! They creep in and hijack our body language when we least expect them. And to be honest, they don’t exactly scream “confident leader,”? So how do we tackle this? How do we stop these little habits from undermining our message? Let’s take a look.

What Are Nervous Movements?

Before we jump into fixing things, we have to recognize what we are dealing with. Nervous movements are unconscious gestures or fidgets that reveal anxiety. They can range from tapping your foot, twirling your hair, crossing and uncrossing your arms, doing a square dance or that all-too-familiar habit of pacing back and forth as if you're counting steps.

These movements are essentially your body’s way of dealing with stress. The problem? They distract your audience and instead of focusing on your powerful message, they’re wondering why you keep swaying as if you’re on a boat or

Not ideal.

Why Overcoming Nervous Movements Matters

You’re thinking, “Charlie, I’m already nervous! Now I have to worry about staying still, too?” I get it. But here’s the thing - overcoming these habits can transform your speaking. It really can. When you get those movements under control you project authority, confidence and credibility.

Here’s how it helps:

1. Increased confidence: The less your body gives away your nerves, the more composed you’ll feel - and look. Your brain will actually believe you’re calmer.

2. Stronger delivery: You’ll have more control over your gestures, making them deliberate and impactful. Now, instead of distracting the audience, your movements will reinforce your message.

3. Engagement magic: When your body language is in check, the audience stays tuned to your words, not to your wobbly knees or fiddling fingers.

Convinced? Then let’s get to the solutions.

Grounding Techniques to Keep Nervous Movements at Bay

1. Plant Your Feet (And Stay Planted!)

I once had a student who paced so much during a speech that we joked he’d clocked in more miles than a marathon runner. Now, pacing can be okay if it’s part of the speech, but when it’s compulsive, it’s a clear sign of nerves.

Here is a trick: plant your feet. Literally. Keep them shoulder-width apart, knees soft, and stay grounded. Imagine your feet sinking into the floor like roots. Not only does this steady your body, but it also gives you a sense of control. Want to add a dramatic touch? Move with purpose to another spot, pause, plant your feet again, and speak.

Controlled movement = powerful message.

2. Control Your Hands with Intentional Gestures

Hands are tricky. You don’t want them flailing around like a broken windmill, but you also don’t want them stuck in your pockets like a teenager at a school dance. So, what do you do?

Dananjaya advises: “Open your palms towards the audience showing more openness and that allows the audience to connect with the speaker better, as opposed to showing the back of your hand”

Use your hands with purpose and make gestures that complement your message. For instance, if you're talking about growth, physically show that upward movement. Keep your hands open, face the audience, and gesture naturally.

Now a personal bit … once, during a keynote, I got so caught up in a story that I made a sweeping gesture that knocked my water bottle off the podium – and straight into an audience member. Smooth, not! Lesson learned: don’t overdo it. Keep those gestures meaningful but grounded. (PS Luckily the top was screwed on!)

3. Breathe - and Let That Calm Your Body

This one is gold. When we’re nervous, we hold our breath without realizing it. Tension builds, and suddenly our body is twitching like we’re trying to bust out a dance move. The solution? Simple, deep breathing. Take a deep breath right before you speak. Breathe into your belly, not your chest. This calms your nervous system and naturally relaxes your body.

Pro Tip - Practise this before going on stage. Inhale deeply for four seconds, hold for four, exhale for four, hold for four. Repeat for 3-5 minutes. Not only does this settle those jittery nerves but it helps you focus. No more random shoulder shrugs, dancing feet or tie tics. Simply a steady, composed speaker ready to captivate an audience.

The Ripple Effect - Confidence and Audience Engagement

Here’s where it all comes together. When you recognise and tame those nervous movements and habits, something magical happens. You start to feel more in control. And the more you feel in control, the more confidently you’ll deliver your message. And guess what? Your audience picks up on that. They start to trust you more, listen to you more intently, and engage with you on a deeper level.

In fact, overcoming these nervous movements is like hitting the trifecta:

? You feel confident (and look it!).

? Your delivery improves - your gestures, movements, and voice all sync up.

? Your audience connects because you’re not distracted by your own nerves, and neither are they!

Wrapping It Up

Overcoming nervous movements is not about becoming a robot on stage. It’s about channeling those nerves into intentional, confident body language. The next time you step up to speak, remember these tips - plant your feet, control your hands and breathe deeply.

With practice, you’ll find yourself delivering speeches like a professional - no more awkward shuffling or fidgeting. And if you do trip up along the way, or knock a water bottle into the audience? Laugh it off! Confidence isn’t about perfection. It’s about owning the stage, fumbles and all.

Happy speaking, my friends!