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.
