MASTER YOUR PUBLIC SPEAKING SKILLS IN 30 DAYS: A STEP-BY-STEP GUIDE - DAY 6

Written By Mark Westbrook

Day 6: Body Language Basics

Your body language is just as important as your words when it comes to public speaking. It reinforces your message, builds credibility, and helps you connect with your audience. On Day 6, we focus on mastering the basics of body language to ensure that your physical presence aligns with your verbal delivery. Understanding how to stand, move, and gesture can make all the difference in how your audience perceives you.

Why Body Language Matters

Your audience will notice your body language before they even hear your first word. Research shows that nonverbal communication accounts for up to 55% of how your message is received. A strong physical presence can:

  • Convey Confidence: Standing tall and using open gestures makes you appear self-assured.

  • Engage the Audience: Dynamic movement and expressive gestures keep people interested.

  • Reinforce Your Message: Gestures that align with your words add clarity and emphasis.

Let’s break down the key aspects of effective body language.

Step 1: Adopt a Confident Stance

Your stance sets the tone for your entire presentation. A confident posture not only makes you look poised but also helps you feel more grounded.

1. The Power Pose

Before stepping on stage, stand in a “power pose” for two minutes:

  • Feet shoulder-width apart.

  • Hands on your hips or raised in a victory pose.

  • Take deep breaths to relax and centre yourself.

This technique, popularised by social psychologist Amy Cuddy, has been shown to reduce stress and increase confidence.

2. Neutral Standing Position

When speaking, stand in a neutral position:

  • Feet firmly planted shoulder-width apart.

  • Weight evenly distributed on both legs.

  • Hands resting naturally at your sides.

Avoid crossing your arms, slouching, or shifting your weight excessively, as these can make you appear closed off or nervous.

Step 2: Use Gestures Purposefully

Gestures can add emphasis and energy to your speech, but they need to feel natural and intentional.

1. Open Gestures

  • Use open hand movements to appear approachable and trustworthy.

  • Keep your gestures above the waist and within the “gesture box” (the area between your shoulders and hips).

2. Avoid Distracting Movements

  • Don’t fidget with your clothes, hair, or a pen.

  • Avoid repetitive or exaggerated gestures that can distract from your message.

3. Match Gestures to Words

  • Use gestures to illustrate your points. For example:

    • Show size with your hands (e.g., “This idea is huge!”).

    • Point to represent locations or directions.

    • Use numbers with your fingers when listing points (e.g., “First, second, third”).

Activity: Practise a short speech and consciously incorporate gestures. Record yourself to see how they align with your message.

Step 3: Maintain Eye Contact

Eye contact is one of the most powerful tools for building connection and trust with your audience.

1. Engage Different Parts of the Room

If you’re speaking to a large group, divide the room into sections. Make eye contact with one person in each section for a few seconds before moving to the next.

2. Avoid Scanning or Staring

Don’t rapidly scan the room or stare at one person for too long—it can feel unnatural or intimidating. Aim for brief, genuine connections with multiple individuals.

3. Practise Eye Contact in Conversations

Improve your comfort with eye contact by practising during everyday interactions. Engage fully with the person you’re speaking to and notice how it enhances the connection.

Step 4: Use Movement Intentionally

Movement can add energy to your presentation, but it should be purposeful rather than random.

1. Move to Reinforce Your Points

  • Step forward when delivering an important statement to emphasise its significance.

  • Move to a new spot when transitioning between topics, signalling a shift in focus.

2. Avoid Pacing

  • Nervous pacing can distract your audience and make you appear unfocused. Practise standing still while speaking and moving only when it serves a purpose.

3. Use the Stage Strategically

  • For in-person presentations, use the space available to you without overdoing it. Move naturally, but avoid wandering aimlessly.

Step 5: Practise Facial Expressions

Your face conveys emotion and helps your audience connect with you on a personal level.

1. Smile Naturally

  • A genuine smile can make you appear friendly and approachable. Smile when appropriate to show warmth and enthusiasm.

2. Match Expressions to Content

  • Let your expressions align with the tone of your speech. For example:

    • Use a thoughtful expression when discussing serious topics.

    • Show excitement with raised eyebrows and wide eyes when sharing an exciting idea.

3. Avoid Blank or Overly Dramatic Expressions

  • A blank face can make you seem disengaged, while exaggerated expressions can feel inauthentic. Practise striking a balance.

Activity: Deliver a short speech in front of a mirror, focusing on matching your facial expressions to your message.

Step 6: Manage Nervous Habits

Nervous habits can undermine your message, even if your content is strong. Identifying and managing these habits is key to improving your body language.

Common Nervous Habits and Solutions:

  • Fidgeting: Keep your hands at your sides or use gestures intentionally.

  • Rocking or Swaying: Practise standing still with a balanced posture.

  • Avoiding Eye Contact: Focus on one friendly face in the audience to build confidence.

  • Overusing Filler Gestures: Avoid repeated hand movements that don’t add value.

Action Step: Record yourself giving a short speech and identify any nervous habits. Practise replacing them with purposeful movements.

Practical Exercises for Day 6

Exercise 1: Neutral Stance Practice

Stand in front of a mirror and practise adopting a neutral stance. Check your posture, weight distribution, and hand position. Hold this stance for 2 minutes to get comfortable with it.

Exercise 2: Gesture Matching

Choose a short paragraph to deliver and identify moments where gestures would reinforce your points. Practise delivering it with intentional hand movements.

Exercise 3: Eye Contact Drill

Enlist a friend or family member to practise eye contact. Speak to them for 2 minutes, maintaining consistent eye contact while varying your tone and expressions.

Common Myths About Body Language

Myth 1: You Have to Be Perfectly Still

Reality: While excessive movement can be distracting, staying too still can make you seem rigid. Natural, purposeful movement is ideal.

Myth 2: Big Gestures Are Always Better

Reality: The size of your gestures should match the size of your audience. For small groups, subtle gestures are more effective; for larger audiences, bigger gestures can help you project energy.

Myth 3: Eye Contact Means Staring

Reality: Eye contact should feel natural and brief, like having a conversation. Moving your gaze around the room makes everyone feel included.

Conclusion: Let Your Body Speak

Mastering body language is about aligning your physical presence with your message. By adopting a confident stance, using purposeful gestures, maintaining eye contact, and managing nervous habits, you’ll become a more engaging and credible speaker.

Remember, your audience takes cues from your body language before you even speak. Practise these techniques consistently, and you’ll soon find that your physical presence enhances your verbal delivery.

Next, on Day 7, we’ll review everything you’ve learned this week and put it into practice with a short speech. Let’s keep building your skills and confidence!

Mark Westbrook
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