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Kathryn Janicek

Why Your Opening Line Matters More Than You Think

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The First 10 Seconds Define Whether Your Presentation is a Success

When we think about delivering a powerful presentation or speaking in high-stakes leadership moments, we often focus on the content itself—the facts, the data, the story. But at Janicek Performance Group, we coach leaders to understand that how you start is just as important as what you say.

Whether you’re presenting to a boardroom, a conference audience, or the media, your opening line sets the tone for everything that follows. It’s not just a nice-to-have—it’s the anchor of your executive presence.

The Most Underrated Moment of Your Presentation

Recently, during a coaching session, one of our clients delivered a strong presentation. Her body language was excellent. Steady posture, intentional gestures, no pacing or fidgeting. She looked confident and composed. That’s a big win.

But she opened with:

“So I joined…”

It immediately fell flat. The strength of her message—and her leadership—deserved more.

This is where many speakers miss an opportunity. They start casually, almost apologetically. But in professional speaking environments , we don’t have time to warm up our message. The first few seconds matter most.

The Science Behind First Impressions

 Your audience decides whether to fully engage in the first 7 to 10 seconds. We emphasize this in every coaching session.

 

Research shows that these initial moments create a cognitive anchor that’s difficult to shift later. If you start strong, your audience is more likely to perceive your entire presentation as compelling—even if you stumble later.

The “cognitive anchor” refers to the anchoring effect, a psychological phenomenon where people rely heavily on the first piece of information they receive when making decisions or forming judgments.

How to Make Your First Line Unforgettable 

Your presentation’s opening line should:

  • Command immediate attention
  • Establish your authority and credibility 
  • Show that you’re prepared and present
  • Signal: I’m in control. I know why I’m here. And you should listen.

A line like “So I joined…” doesn’t do any of that. 

But what if she said:

“When I received the five-page expectations document for this role, I realized immediately the weight of the responsibility—and the opportunity.”

Now that sets the stage.

Why You Should Memorize Your Presentation Opening 

We don’t recommend memorizing your entire presentation—but your opening lines? That’s different. You want to internalize those first two sentences so deeply that no matter what happens—tech glitches, nerves, interruptions—you’re grounded and ready.

This is part of what we teach in our executive presence programs: how to lead with intention, anchor your message, and show up like the leader you are, even before you say your second sentence.

Four Tips to Hook Your Audience

1. Practice Until It’s Second Nature

Record yourself delivering your opening line. Do you sound confident or tentative? Is your tone matching your message? Practice until the words flow naturally.

2. Create a Pattern Interrupt

The best opening lines break patterns. They make the audience think, “This is different.” Consider starting with a surprising statistic, a provocative question, or a brief story that captures attention.

3. Tailor to Your Context

A board meeting requires a different opening than a keynote. Adjust your tone, pace, and content to match the environment while maintaining your authority.

4. Connect Before Content

Establish a connection with your audience in those first moments. Even a powerful message falls flat if the audience doesn’t feel you’re speaking to them specifically.

The Janicek Performance Group Approach to Executive Presence

If you’re a leader preparing for:

  • A keynote address
  • A media interview
  • A board presentation
  • Or a major internal announcement

Your opening line needs to match the magnitude of the moment. In our one-on-one coaching and group training programs, we build these moments with you. Together, we script, refine, and rehearse so you’re not just confident—you’re compelling.

Final Takeaway: Make Your First Line Count 

Your audience is forming an impression before you even begin. That first line? It’s not just filler. It’s your launchpad.

Make it intentional. Make it powerful. And above all—make it you.

If you’re ready to elevate your message and lead with executive presence, reach out to the team at Janicek Performance Group. We’re here to help you make every word count—starting with the very first one.

The Public Speaking Secret: Say It, Say It Again, and Say It Again

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Why Repetition Works for Public Speakers

In public speaking, executive leadership, and persuasive communication, one technique stands out as a game-changer: Repetition.

If you want people to hear you, remember you, and act on what you say, you need to reinforce your message multiple times. 

This is why the best communicators follow a simple but effective structure:

  1. Tell them what you’re going to tell them.
  2. Tell them.
  3. Tell them what you told them.

This technique ensures that your message not only gets heard but also sticks. When used correctly, repetition helps leaders drive their points home, ensuring their audience walks away with a clear understanding of key takeaways.

The Power of Repetition: A Strategic Communication Tool for Public Speaking

Repetition isn’t just about saying the same thing over and over—it’s a strategic tool that enhances communication in several ways:

  • Increases Memorability – The more your audience hears a key point, the more likely they are to retain and recall it later. This is why knowing your audience is more important than your slide deck.
  • Highlights Importance – When a message is repeated, it signals to the audience that this information is critical.
  • Enhances Persuasion – Studies show that the more people hear an idea, the more likely they are to accept and internalize it.
  • Provides Clarity – Repeating your main ideas in different ways ensures your audience fully understands your message.

Public speaking isn’t just a skill—it’s a vital leadership tool. Your ability to communicate effectively can open doors to new opportunities and career growth. By refining your delivery and strategically using repetition, you can become a more impactful public speaker. You can work to not be held back as a leader.

How Executive Leaders Can Use Repetition to Inspire Action

Whether you’re leading a team, pitching an idea, or giving a keynote speech, repetition helps solidify your message. 

This is particularly important when:

  • Your audience has no slides or recordings to reference later.
  • You’re setting a long-term vision and need buy-in from your team.
  • You’re motivating people to take action, not just passively listen.

For example, if you’re outlining a strategy for 2025 business goals, you might structure your message like this:

  1. Tell them what you’re going to tell them: “There are two key strategies we’ll focus on in 2025 to drive growth.”
  2. Tell them: “First, we’re investing in new technology to streamline operations. Second, we’re expanding into new markets to reach a wider audience.”
  3. Tell them what you told them: “To summarize—our 2025 success will be driven by two key strategies: leveraging technology and expanding into new markets.”

By repeating your core message in different ways and breathing along the way, you make it easier for your audience to grasp, remember, and act on what you’re saying.

The Right Way to Use Repetition in Public Speaking

While repetition is powerful, it must be used wisely to avoid sounding redundant. 

Here are a few key strategies:

1. Vary the Phrasing

Repeating an idea doesn’t mean using the exact same words. Instead, reframe your message in slightly different ways to keep it fresh and engaging.

2. Keep It Balanced

Too much repetition can feel redundant or even annoying. The goal is to reinforce—not overwhelm—your audience.

3. Consider the Context

Different settings require different levels of repetition. A high-stakes keynote speech might need more reinforcement than a small team meeting. You could, also, try to make your message more relatable depending on the context of your speech.

Common Public Speaking Mistakes When Using Repetition

Even experienced speakers can misuse repetition. 

Here are three mistakes to avoid:

  • Overloading with Repetition – Saying the same thing too many times can make your audience tune out.
  • Repeating Without a Purpose – Every repetition should reinforce a key takeaway, not just fill space.
  • Failing to Adapt to the Audience – Pay attention to how your audience is responding. If they seem disengaged, adjust your approach.

Say It, Say It Again, and Say It Again

If you want your message to be heard, remembered, and acted upon, repetition is your best friend for public speaking. Whether you’re leading a team, persuading an audience, or giving a high-stakes presentation, structuring your message with repetition ensures clarity, retention, and impact.

At Janicek Performance Group, we help leaders refine their public speaking skills so their message is heard loud and clear. If you’re ready to elevate your communication skills, build executive presence, and lead with confidence, let’s talk.

Leadership Mistakes: Are You Clearly Communicating or Merely Acting?

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Hidden Leadership Mistakes That Weaken Your Message

Leaders are communicators. Whether you’re setting a vision, delivering critical updates, or guiding your team through uncertainty, the way you speak determines how your message is received. 

Effective leadership communication isn’t just about what you say—it’s about ensuring that your audience understands and retains your message.

Recently, I was reminded of this on a flight.

The pilot had important information to share:

  • Upcoming turbulence
  • Landing times
  • Other key flight details

But no one heard him.

The Problem: Performance Over Clarity

Instead of delivering the message in a clear, direct way, the pilot decided to entertain. He played with his inflection, switched up his voice, and even channeled his inner DJ. What could have been a straightforward announcement turned into a performance.

The result? A plane full of passengers who had no idea what he was saying. This is the same mistake many executives and leaders make in high-stakes communication moments. Whether it’s a company-wide address, a board meeting, or a media interview, true executive presence isn’t about theatrics—it’s about commanding attention, building trust, and ensuring your message lands with impact. Through executive presence coaching, professionals learn how to refine their delivery, project confidence, and communicate with clarity—so their message resonates, rather than gets lost in the noise. 

What Executive Leaders Can Learn from This

We see this happen all the time in leadership. A leader delivers an important message, but the way they present it dilutes the meaning.

Common mistakes leaders make:

  • Being overly casual when seriousness is required
  • Trying too hard to be humorous
  • Burying the key message under unnecessary theatrics

When that happens, clarity is lost. Confusion takes over. And the impact of the message? Gone.

In business communication, executive presence matters. Your words should establish authority, build trust, and inspire action. If people don’t understand or remember your message, it’s as if you never delivered it in the first place.

How to Communicate With Impact

If your message is important, make sure it is:

  • Simple – Get to the point quickly so there’s no room for misinterpretation.
  • Concise – Avoid unnecessary fluff and distractions.
  • Understandable – Use direct language that resonates with your audience.
  • Structured – Organize your message in a logical way that makes retention easy.
  • Relevant – Tailor your communication to your audience’s needs and expectations.

Whether you’re an executive speaking to stakeholders, a doctor explaining treatment options to a patient, or a CEO delivering a media statement, the way you present your message will determine its effectiveness.

The Role of Emotional Intelligence in Leadership Communication

A key aspect of strong leadership communication is emotional intelligence. Great leaders understand when to be engaging and when to be serious. Emotional intelligence helps leaders read their audience, gauge reactions, and adjust their delivery accordingly. Great leaders are also authentic, which helps build trust.

If the pilot had been more self-aware, he might have realized that his passengers weren’t engaging with his announcement—they were confused. Similarly, leaders must pay attention to body language, tone, and audience feedback to ensure their message is landing as intended. 

Through executive presence coaching, leaders refine these skills—learning how to control tone, read body language, and command attention with authenticity, so their message lands with clarity and confidence.

Common Public Speaking Pitfalls Leaders Should Avoid

Even experienced professionals can make communication mistakes

Here are some common pitfalls and how to avoid them:

  • Overcomplicating the Message: Using jargon or long-winded explanations can make your audience disengage. Instead, simplify complex ideas into digestible, actionable takeaways.
  • Failing to Engage the Audience: While being overly entertaining can be a distraction, failing to engage at all can be just as damaging. Find a balance between clarity and connection.
  • Neglecting Nonverbal Communication: Your body language, eye contact, and tone of voice contribute as much to your message as the words themselves. Make sure your nonverbal signals align with your intent.
  • Talking Too Much Without Listening: Great communicators know when to pause and invite input. Give your audience a chance to process and respond.

Leadership Isn’t About Putting on a Show

There’s a time for humor. There’s a time to entertain. But when the stakes are high, when clarity is key, your responsibility as a leader is to make sure people hear and understand what truly matters.

Your words can inspire, guide, and lead. But only if your audience actually hears them.

At Janicek Performance Group, we specialize in helping executive leaders refine their communication skills so their message cuts through the noise. If you’re ready to elevate the way you communicate, let’s talk.

Top 4 Benefits of Investing in Executive Coaching for Professional Success

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How Executive Coaching Can Transform Your Leadership Skills 

In today’s competitive business world, the most successful professionals share one common strategy: they invest in executive coaching. While technical skills and experience are essential, coaching accelerates leadership growth, strategic thinking, and career advancement in ways that self-learning alone cannot.

Whether you are an aspiring executive or a seasoned leader, investing in coaching is one of the most powerful ways to unlock higher performance, stronger leadership, and long-term career success.

Here are the top four reasons why executive presence coaching is a game-changer for professionals at all levels.

1. Developed Clarity and Strategic Decision-Making

Many professionals get caught up in daily operations and lose sight of the bigger picture. Coaching helps leaders step back, analyze challenges from new angles, and make better, faster decisions.

For example, a Fortune 500 executive struggling with decision fatigue worked with a coach to refine their strategic thinking process. Within months, they reported increased confidence in high-stakes decisions, resulting in faster project execution and stronger team alignment.

How Executive Coaching Helps:

  • Provides structured frameworks for critical thinking
  • Develops problem-solving skills under pressure
  • Helps leaders navigate complex corporate environments

2. Strengthened Leadership and Executive Presence

Leadership goes beyond holding a position of authority; it’s about influence. Great leaders have the ability to command a room, inspire their teams, and communicate with clarity and confidence—skills that set them apart from the rest. 

A senior VP working toward a C-suite promotion leveraged coaching to refine their presence in board meetings. By focusing on tone, body language, and storytelling, they were able to build stronger rapport with decision-makers, earn their trust, and ultimately secure a major leadership role within the year.

Executive coaching plays a crucial role in developing these qualities. Through personalized feedback, coaching helps individuals build their executive presence, enhance public speaking abilities, and lead with confidence rather than fear.

3. Faster Career Growth and Increased Earning Potential

Research consistently shows that professionals who invest in coaching tend to see faster promotions and higher salaries compared to those who rely solely on experience. 

Coaching helps individuals identify and leverage their strengths, allowing them to accelerate their careers more effectively. It also builds critical negotiation skills for securing better salaries and promotions while providing a strategic roadmap for long-term success.

For instance, a mid-level director worked with an executive coach to redefine their leadership brand, positioning themselves as a standout performer in their industry. Within just one year, they secured a 30% salary increase and a promotion to VP, demonstrating the powerful impact coaching can have on career growth.

Executive Coaching Helped this Mid-Level Director by:

  • Focusing on enhancing their leadership style and positioning themselves as a top performer in the industry.
  • Receiving tailored insights on communication, decision-making, and strategic vision to build a stronger leadership presence.
  • Developing the ability to effectively communicate achievements and strategic ideas, helping to influence key stakeholders.



4. Overcoming Blind Spots and Unconscious Barriers

Every professional has areas of growth they may not be fully aware of—whether it’s limiting beliefs, ingrained habits, or internal barriers that hold them back. This is where coaching comes in, offering an unbiased perspective that helps leaders recognize and overcome these obstacles. 

Executive coaching is effective in identifying hidden weaknesses that could be limiting growth, guiding individuals through challenges like stress, imposter syndrome, and self-doubt, and developing strategies to break through professional plateaus.

For instance, a rising executive struggling with imposter syndrome doubted their ability to lead at the highest level. Through coaching, they were able to reframe their mindset, build self-assurance, and ultimately secure a role as a C-suite executive at a Fortune 500 company.

Executive Coaching is an Investment, Not an Expense

The best leaders understand that success isn’t about going it alone—it’s about surrounding yourself with the right mentors, advisors, and coaches to unlock your full potential.

If you want to make better decisions, strengthen leadership skills, accelerate career growth, and overcome personal barriers, investing in coaching is one of the most powerful moves you can make.

If you’re committed to advancing your career and unlocking your full potential, Janicek Performance Group’s executive presence coaching services can help you get there. Schedule a call today to explore how coaching can make a transformative impact on your career.

Why Talking Out Loud is the Secret to Building Confidence

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We hear it all the time.

Me: “How do you practice your talks?”

Leader: “I go through my slides on the plane on the way to the conference.”

That is not how you practice before a board meeting, speech, media interview, conference talk, or panel. Practicing is actually doing the talk out loud.

Speaking out loud while practicing helps leaders find their authentic emotional connection to the message – it transforms abstract words on a page into deeply felt convictions. 

When you hear yourself say the words aloud, you naturally discover which parts genuinely move you and resonate with your core beliefs. This emotional authenticity is the foundation of inspirational leadership because audiences can sense when a leader truly believes and feels what they’re saying versus simply reciting rehearsed lines.

You may believe it. But you’re not delivering in a way that sounds like you believe it – unless you practice out loud.

If you’re giving a talk about your company’s mission, practicing out loud helps you identify the moments when your voice naturally becomes more passionate or your energy shifts—these are often the parts that matter most to you personally. By recognizing and leaning into these authentic emotional peaks, you can build your entire message around the most genuinely inspiring elements rather than what you think “should” be inspiring.

At Janicek Performance Group, we teach leaders of $20 billion private companies and Fortune 500 organizations how to refine their messaging, articulate their value, and inspire action. One of the most overlooked yet powerful tools for building confidence as a speaker? Talking out loud to yourself. 

Here’s why this simple habit is transformative—and how you can use it to elevate your communication. 

Practice Builds Confidence and Skill 

Speaking out loud isn’t just practice—it’s a path to mastering confidence. By hearing your own voice, you gain the power to:

  • Refine pronunciation: Identify and correct how you articulate certain words.
  • Enhance grammar and word choice: Notice where your phrasing or vocabulary could improve.
  • Boost fluency and ease: The more you speak, the more naturally and confidently your ideas will flow.
  • Master pacing and emphasis: When you practice aloud, you can fine-tune your speed, pauses, and vocal emphasis to create more impact. You’ll naturally discover where to slow down for important points and where to add energy to engage listeners.
  • Develop vocal variety: Experiment with different tones, volumes, and inflections. This variety keeps listeners engaged and helps convey emotion and conviction in your message.
  • Build muscle memory: Regular vocal practice strengthens your speaking muscles and breathing patterns, leading to a more confident, resonant delivery when it matters.
  • Identify awkward phrasing: Speaking aloud reveals clunky wording or hard-to-pronounce sequences that might trip you up. You can then revise these sections to flow more smoothly.
  • Internalize the content: Hearing yourself speak helps cement key messages in your memory. This deeper familiarity allows you to focus on delivery and connecting with your audience rather than struggling to remember content.
  • Master nonverbal elements: Out-loud practice naturally encourages gestures and facial expressions that complement your words. These nonverbal elements significantly boost your presence and influence.

Self-Awareness Unlocks Growth 

Speaking out loud allows you to:

  • Evaluate pacing and tone: Are you speaking too quickly, too slowly, or without enough variation? Practicing helps you find the perfect balance. 
  • Eliminate filler words: Saying “um,” “uh,” or “you know” becomes less tempting when you embrace intentional pauses. Learn how to avoid filler words here.
  • Organize your thoughts: Articulating ideas verbally forces you to structure them logically and clearly.

Practical Ways to Talk Out Loud and Boost Your Skills

Read Aloud

Grab a favorite article or book and read passages aloud. Pay attention to your pacing, clarity, and emphasis on key points. This exercise improves your articulation and helps you practice varying your tone for engagement. 

Rehearse Speeches

Got a big pitch or presentation? Rehearse it out loud multiple times in different settings to feel more comfortable and confident in your delivery. Practice in front of a mirror or a trusted friend for added feedback. 

Think Out Loud

When solving a problem or planning your day, verbalize your thought process. This habit enhances clarity, improves decision-making, and trains your brain to organize ideas logically. If you can, explain your thought process to someone else—they might ask questions that challenge your clarity.

Record Yourself

Play back recordings of your practice to evaluate your tone, pacing, and overall delivery. Listen for strengths and areas for improvement, such as filler words, monotone delivery, or rushed pacing. Use the insights to adjust and track your progress over time.

How Talking Out Loud Prepares You to Pitch Yourself

When you practice talking out loud, you’re doing more than improving your speech—you’re building the confidence to sell yourself effectively. Consider this:

  • Clear Messaging Wins: Leaders often confuse audiences with unclear messaging or too much jargon. By practicing out loud, you learn to drill down to your core message.
  • Confidence Inspires Trust. People can tell when you’re uncertain. Articulating your value and expertise confidently makes you a leader others want to follow.

Learn more about public speaking and how JPG can help.

Mistakes to Avoid When Practicing

  • Overthinking It: Don’t strive for perfection every time you practice. Focus on progress instead.
  • Skipping Consistency: Practicing sporadically won’t create results. Build a habit of talking out loud daily.
  • Ignoring Feedback: When you record yourself, don’t ignore the areas for improvement. Use them to grow.

Talking out loud to yourself – is one of the most overlooked yet powerful tools for building confidence as a speaker. Use it to elevate your emotional authenticity and inspire your team.

At Janicek Performance Group, we specialize in helping leaders refine their communication and bring their best selves to every conversation. From public speaking to executive coaching, we’re here to support your growth. Contact us today to unlock your potential.

Hate Public Speaking? Here’s Why It’s Holding You Back as a Leader

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Why Great Leadership Requires Strong Public Speaking 

If you’re in a leadership role—or aiming for one—public speaking isn’t optional. It isn’t just a skill; it’s a necessity. 

Yet, so many managers and executives say: “I hate public speaking.”

Here’s the problem: Leaders can’t afford to say that. 

Instead of saying, “I hate public speaking,” reframe your mindset with these alternatives:

  • “I’m working on my confidence.” Growth takes time, and acknowledging progress is key.
  • “I’m improving my public speaking skills.” Every great speaker starts somewhere.
  • “I’m learning to communicate more effectively.” Strong communication is a leadership asset, and continuous improvement sets you apart.

But declaring you dislike speaking in front of others? That’s a statement that will hold you back from advancement. You can learn how to overcome communication anxiety with expert training.

Why Public Speaking Matters for Your Career

Public speaking isn’t just a skill—it’s a leadership necessity. If you want to advance in your career, your ability to communicate effectively can make or break opportunities.

Think about what successful leaders do every day:

Every single one of these requires public speaking. If you’re in management, you are a public speaker—every day.

When decision-makers hear you say, “I don’t like public speaking,” they start to wonder: If she’s uncomfortable communicating with a group, is she ready for the next level of leadership?

Explore leadership communication strategies, and step into the role you’re meant to be in.

The Mindset Shift: Overcoming Fear and Growing as a Speaker 

Practical Steps to Become a More Confident Public Speaker

You don’t have to love public speaking, but you must take ownership of it. Strong communication is a non-negotiable skill for leaders, and embracing it can set you apart in your industry.

The key is to shift your mindset:

  • From avoidance to improvement: Instead of dodging speaking opportunities, start small!
  • From fear to preparation: Confidence comes from preparation. The best speakers aren’t naturally gifted—they’re well-rehearsed.
  • From perfection to progress: You don’t need to be flawless. You need to be clear, composed, and intentional.

How to Build Confidence in Public Speaking

  1. Reframe Your Narrative
    Instead of saying, “I hate public speaking,” say, “I’m building my confidence as a speaker.” This small shift can have a big impact on your growth.
  2. Practice—But with Purpose
    Great speakers don’t just practice in front of a mirror. They seek feedback, refine their message, and rehearse under real conditions.
  3. Get Coaching and Support
    No one becomes a great speaker overnight. Even top executives work with coaches to hone their skills. Investing in media and public speaking training is one of the fastest ways to elevate your career.

Discover professional public speaking coaching with JPG.

The Bottom Line: Leaders Must Communicate with Confidence

If you want to lead, you have to speak. Full stop.

Public speaking isn’t just about giving speeches —it’s about how you present yourself in every interaction. Your ability to communicate with confidence can define your career trajectory.

So, next time you’re tempted to say, “I hate public speaking,” stop yourself. Instead, focus on getting better—because your future leadership opportunities depend on it.

At Janicek Performance Group, we specialize in training leaders to accelerate growth, command attention, and drive innovation through impactful communication. If you’re ready to refine your presence, project confidence, and take control of your message, reach out today to learn how we can help.

How to Use Breathing to Manage Anxiety and Speak with Confidence

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Why Breathing Matters in High-Stakes Moments

Have you ever felt like you were spiraling out of control in a high-pressure situation? Maybe you were in the middle of a presentation, a media interview, or a crucial business pitch, and suddenly, your breath became shallow, your heart raced, and your mind went blank. It felt like a runaway train—picking up speed with no way to stop it.

This happens more often than people realize. The good news? You are allowed to stop. You’re allowed to breathe.

As a leadership coach who trains CEOs, subject matter experts, and sales teams to command attention, I’ve seen how simple adjustments in breathing can dramatically shift presence and confidence. Let’s talk about how to break the cycle of anxious energy and regain control in high-pressure moments.

The Science Behind Breath Control and Confidence

Your breath is directly linked to your nervous system.

When you’re anxious, your body shifts into fight-or-flight mode, causing rapid, shallow breathing that further escalates stress. This creates a cycle—your breathing makes you feel more nervous, which then affects your ability to communicate clearly and confidently.

Slowing down your breath activates your parasympathetic nervous system, signaling to your brain that you’re safe. This allows you to reset, regain composure, and communicate with clarity and control.

How to Reset Your Breath and Regain Control

The next time you feel your nervous energy building, use these simple steps:

1. Pause—You Are Allowed to Stop

When anxiety kicks in, your instinct may be to power through. Instead, give yourself permission to stop. Even in a high-stakes moment, a one-second pause can feel like an eternity to you but will be unnoticeable to your audience.

2. Take a Deep Breath Through Your Nose

Inhale slowly through your nose, hold for a second and exhale through your mouth. This immediately slows your heart rate and calms your nervous system. A deep breath resets your rhythm, giving you time to think before you continue speaking.

3. Practice Intentional Pauses

People often fear silence, but a well-placed pause can be a powerful tool. Not only does it help you control your breathing, but it also allows your audience to absorb what you’re saying. Mastering the art of pausing can help your public speaking and captivate your audience.  Great speakers use pauses to emphasize key points and command attention.

Daily Habits to Reduce Anxiety and Improve Presence

Managing stress in the moment is crucial, but long-term preparation also plays a key role in how you show up under pressure. Here are some habits that help reduce anxiety and improve confidence over time:

1. Reduce Brain Inflammation Through Diet

Chronic inflammation in the brain can heighten anxiety, stress, and mental fog, making it harder to stay calm under pressure. 

Adjusting your diet can help create a calmer baseline and improve focus.

    • Avoid Processed Foods – Packaged foods with preservatives, trans fats, and refined carbs fuel inflammation and disrupt brain function.
    • Limit Sugar – High sugar intake spikes stress hormones, leading to mood swings and anxiety. Opt for whole, nutrient-dense snacks instead.
  • Eat Anti-Inflammatory Foods:
    • Leafy greens (spinach, kale) – Packed with antioxidants that reduce stress.
    • Nuts (almonds, walnuts) – High in magnesium, which supports relaxation.
    • Omega-3-rich fish (salmon, sardines) – Helps regulate mood and brain function.
    • Turmeric – Contains curcumin, known for its powerful anti-inflammatory effects.
    • Green tea – Rich in L-theanine, which promotes calm focus.

Small dietary shifts can have a big impact on anxiety, helping you stay clear-headed and composed in high-pressure situations.

2. Move Your Body Daily

Physical movement—whether it’s a walk, yoga, or strength training—helps regulate stress hormones and keeps you grounded. A daily routine of movement can improve your ability to stay composed in high-pressure situations.

3. Practice Controlled Breathing Exercises

Try box breathing: Inhale for four seconds, hold for four, exhale for four, hold for four, and repeat. This technique, used by military professionals and corporate executives, helps build resilience under pressure.

The Bottom Line: Control Your Breath, Control the Room

Your ability to stay calm and collected is one of the most powerful tools in high-stakes communication. The next time you feel nervous energy creeping in, remember: you are allowed to breathe. Take a moment, reset, and then continue with confidence.

At Janicek Performance Group, we specialize in training leaders to accelerate growth, command attention, and drive innovation through impactful communication. If you’re ready to refine your presence, project confidence, and take control of your message, reach out today to learn how we can help.

Transform Nervous Energy into Confidence: Public Speaking Tips That Work

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Why Nervous Energy Can Be A Key to Powerful Public Speaking

Public speaking is often nerve-wracking, with nervous energy ranking as one of the biggest challenges for speakers. From leg bouncing to shaky hands or clenched fists, these habits can distract from your message. What if you could transform that nervous energy into your secret weapon for captivating your audience? 

We coach a lot of doctors for live television and other media outlets. Let me tell you about one doctor I was coaching for live television. His medical expertise was unmatched, but his nervous habits—leg bouncing, a lack of eye contact, and shaky hands—were stealing the spotlight. The solution? I prescribed him a simple lifestyle adjustment: running in the morning instead of the evening. He was already a marathon runner. He loved running. He just ran each day at night, after work. Once I dug into this during our session and shifted his running routine to first thing in the morning, he was able to channel his nervous energy early in the day. This now leaves him calm and focused when it matters most. Months later, he shared that this shift was been a game changer.

Here’s how you can turn your nervous energy into a strength, not a distraction.

How Nervous Energy Impacts Your Audience

You can make audiences nervous. They may end up doubting you because of these physical cues that you’re nervous. We see it all the time. Audiences pick up on your energy, whether it’s calm and composed or jittery and scattered. Nervous habits, like speaking too quickly or fidgeting, can distract from your message and make it harder for your audience to connect with you.

On the flip side, when you channel your energy effectively, you exude confidence and control, drawing your audience in and making your message resonate.

Pro Tip: Practice channeling your energy in front of a trusted colleague or coach. Getting feedback can help you refine your delivery and build confidence.

How to Leverage Nervous Energy to Captivate Your Audience

Before diving into solutions, let’s reframe how we see nervous energy. It’s a physiological response designed to prepare you for action—your body’s way of saying, “This moment matters.” Instead of trying to eliminate nerves, aim to channel them into focused energy that enhances your performance.

Ready to take your public speaking skills to the next level? Contact Janicek Performance Group for personalized coaching and expert strategies.

Proven Techniques to Manage Nervous Energy

1. Start Your Day with Stress-Relieving Movement

Physical activity is a proven stress reliever. Whether it’s a morning jog or walk, yoga session, or quick workout, exercise releases endorphins, reduces cortisol levels, and helps you enter the day with clarity and confidence.

Pro Tip: Choose an activity you enjoy. When your body feels good, your mind follows.

2. Master Deep Breathing for a Calm Mind

When nervous energy kicks in, your breathing tends to become shallow. Deep, intentional breaths can activate your parasympathetic nervous system, helping you feel calm and in control.

Try this: Inhale for a count of four, hold for four, exhale for four, and repeat. This simple exercise can center you before you step on stage or in front of a camera. This is called “Box Breathing,” and even the military does it. Try it!

3. Build a Confidence-Boosting Ritual

Grounding rituals provide a sense of stability before high-stakes moments. For some, this might mean meditating, journaling, or visualizing a successful outcome. For others, it could be as simple as listening to a favorite song or sipping a cup of tea.

Find what works for you: The key is consistency—make it part of your routine before any big moment.

Common Public Speaking Mistakes and How to Avoid Them

Mistake 1: Trying to Eliminate Nerves Entirely

Nerves are natural and can even enhance your performance. Instead of fighting them, focus on managing them to become a more engaging public speaker.

How to Avoid It: Reframe nerves as excitement. Remind yourself that this energy signals that you care about the moment and your audience.

Mistake 2: Neglecting Your Physical and Mental Well-Being

Your body and mind are connected. Neglecting exercise, sleep, or nutrition can amplify nervous energy. Prioritize physical wellness to set yourself up for success.

How to Avoid It:

  • Exercise regularly: Physical activity helps regulate stress and improve mental clarity.
  • Prioritize rest: Aim for at least 7-8 hours of sleep the night before your presentation.
  • Fuel your body: Eat balanced meals that include proteins and healthy carbs to sustain energy levels.

Mistake 3: Speaking Too Quickly or Rushing Through Your Speech

Nervous energy often leads to rushing through speeches or presentations. Practice intentional pauses to pace yourself and let your audience absorb your message.

How to Avoid It:

  • Use intentional pauses to pace yourself and give the audience time to absorb key points.
  • Practice your speech multiple times, focusing on cadence and delivery.

The Bottom Line: Confidence Comes from Control

Managing nervous energy isn’t about erasing it—it’s about channeling it in ways that enhance your presence and clarity. 

At Janicek Performance Group, we specialize in helping leaders harness their nervous energy to deliver impactful messages. Whether you’re preparing for a live TV appearance, a keynote speech, or a high-stakes meeting, we’ll equip you with the tools to thrive under pressure. Contact us today to learn how we can help you build confidence, refine your message, and captivate your audience.

Master the Art of Pausing: Public Speaking Tips to Captivate Your Audience 

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The Secret Weapon of Confident Speakers

Public speaking is more than delivering words—it’s about engaging your audience and making your message resonate. Yet, one of the most overlooked tools in public speaking skills is the power of pausing. A well-placed pause can transform how your message is received, enhancing your presentation skills and giving you an edge as a confident and compelling communicator.  Effective communication often relies on these small but impactful techniques.

Stef Tovar, an executive speaking and performance coach at JPG, shares this key advice: take your time. While it might feel counterintuitive to pause, it’s a critical skill for anyone looking to improve public speaking 

Here’s why it works.

Why Pausing in Public Speaking is Essential 

Captivating Your Audience 

A pause in your speech serves multiple purposes:

  • Emphasizes key points: Strategic silence in public speaking creates a natural spotlight on the words that came just before it. It gives your audience time to process and absorb your message.
  • Project confidence: Rushed speech can make you seem unsure or overly eager. Intentional pauses signal control and poise, allowing you to own the stage.
  • Improves clarity: Filler words like “um,” “uh,” and “you know” often sneak into speech when people are afraid of silence. Intentional pauses reduce the need for these verbal crutches.

Practical Public Speaking Examples: How Impactful Pauses Enhance Your Message 

To better understand the power of pausing, consider these examples:

  1. The Storyteller’s Pause: Imagine telling a story where the climax involves a surprising twist. Saying, “And then I opened the door… (pause)… and found the room empty,” makes the audience hang on your words, eager to hear what comes next. Without the pause in public speaking , the moment loses its impact.
  2. The Presenter’s Pause: In a business presentation, instead of rushing through a key insight, try saying, “This quarter, we achieved something remarkable. (pause) Our sales increased by 25%, surpassing all expectations.” The pause creates anticipation and makes your achievement memorable.

How to Train Yourself to Pause with Confidence

Mastering pauses isn’t about stopping randomly; it’s about creating intentional moments of silence. 

(H4) Here’s how to practice for public speaking:

  • Use natural breaks: End a sentence, close your mouth, and breathe through your nose before starting the next thought.
  • Mark pauses in your script: If you’re working from prepared remarks, add notations or highlight sections where you want to pause.
  • Practice aloud: Record yourself speaking and listen for rushed segments. Practice pausing deliberately, especially in places where filler words tend to creep in.

Overcoming the Fear of Silence

Many speakers feel uncomfortable with silence, fearing it might come across as awkward or make them seem unprepared. In reality, silence signals thoughtfulness and authority. Remember, the audience isn’t as focused on the pauses as you are—they are listening to your message.

(H4) If you find yourself nervous, try grounding techniques:

  • Take a few deep breaths before stepping on stage.
  • Visualize yourself speaking confidently and calmly.
  • Remind yourself that pauses are your ally, not your enemy.

Mistakes to Avoid When Practicing Pauses

(H4) While pausing is powerful, there are a few common mistakes to avoid:

  1. Overusing pauses: Too many pauses can disrupt the flow and confuse your audience. Use them strategically.
  2. Pausing without purpose: A pause should serve a function—emphasizing a point, transitioning between ideas, or giving the audience time to reflect.
  3. Fidgeting during pauses: Avoid distracting movements like tapping a pen or shuffling papers. Stillness reinforces the strength of your silence.

Why Taking Your Time Makes You a Better Leader

Leaders are often seen as calm, composed, and in control. 

Rushing through speech can make you appear anxious, while intentional pauses project authority. When you take your time, you convey to your audience that your message is worth listening to.

At Janicek Performance Group, we empower leaders to excel in every facet of communication. From media training to public speaking coaching, our team provides actionable strategies to help you deliver impactful messages. With coaches across the country and a focus on tailored guidance, we are here to help you elevate your skills and captivate your audience. Contact us to learn how we can support your growth.

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