How to Stay Calm Under Pressure and Speak Confidently in High-Stress Moments

Natalia Yusenis
Apr 28
4 min read

You’re in the spotlight—whether it’s a meeting room, a stage, or a high-stakes conversation. Your heart races, your thoughts scatter, and suddenly, the words don’t flow. If you've ever wondered how to stay calm under pressure and speak confidently in high-stress moments, you’re in luck as we will look into this topic in more detail.

Many high-achieving professionals, especially in cosmopolitan cities like Sydney, struggle with performance anxiety. But here’s the truth: staying calm under pressure isn’t something only a lucky few are born with. It’s a skill. One that you can train, strengthen, and even rewire through a powerful blend of mind and body techniques.

Let’s dive into the psychology of stress, explore simple but effective tools like breathwork and hypnotherapy, and uncover strategies that top performers use to stay grounded—even when all eyes are on them.

Woman stressed at desk with pointing hands. Text: "How to Stay Calm Under Pressure and Speak Confidently." Smiling woman holding microphone.

The Hidden Impact of Stress on Decision-Making

Why High-Stress Moments Make Leaders Second-Guess Themselves

Stress doesn’t just make you feel overwhelmed. It actually changes how your brain processes information. In high-pressure moments, your brain shifts into survival mode—flooding your body with cortisol and adrenaline. The logical, problem-solving part of your brain (the prefrontal cortex) goes offline, while the emotional centre (the amygdala) takes over.

This is why even the most seasoned professionals can blank out, second-guess themselves, or become overly reactive in high-stakes situations. Your brain is doing exactly what it’s wired to do—protect you from perceived danger.

But here’s the problem: the brain doesn’t distinguish between a bear chasing you and your boss asking a tough question in a boardroom.

How Chronic Stress Rewires the Brain for Fear

Over time, repeated exposure to high stress without proper recovery can lead to a rewired nervous system. You become hyper-vigilant, reactive, and more prone to anxiety—even in everyday situations.

This is why traditional mindset advice like “just take a deep breath” or “visualise success” often falls flat. When the nervous system is dysregulated, those tools simply don’t reach deep enough.

For more insight, read Best Stress Management Techniques.

The Secret Weapon of Top Executives: Breathwork for Staying Calm Under Pressure

The Science of Breathwork and Nervous System Regulation

Breathwork is more than just a wellness trend—it’s a powerful, science-backed tool for regulating your nervous system.

Research from the National Library of Medicine shows that conscious breathing can activate the parasympathetic nervous system, slowing heart rate, reducing cortisol, and creating a physiological state of calm.

When you’re under pressure, your breath often becomes shallow and erratic. This reinforces anxiety. But with breath awareness, you can interrupt that cycle and tell your body: “I’m safe.”

Explore how breathwork in Sydney can help regulate your stress response.

A Simple 2-Minute Breathing Technique to Reset Your Mind

Here’s a technique I teach my Sydney-based clients for executive stress management:

Confidence Reset Breath

Sit tall, feet flat on the ground
Inhale through the nose for 5 seconds
Hold for 2 seconds
Exhale slowly through the mouth for 7 seconds
Repeat for 2 minutes

As you breathe, focus on the phrase: “I am steady. I am safe. I am capable.”

Doing this before a meeting, presentation, or difficult conversation sends a clear signal to your body and mind—it’s okay to be seen, and you are in control.

Want more strategies? Explore techniques in my blog on Overcome Work-Related Stress with Hypnotherapy & Breathwork in Sydney.

Rewire Your Subconscious for Unshakable Confidence

How Hypnotherapy Helps Reduce Stress Triggers

Your conscious mind may know you’re safe. It may even believe in your expertise. But if your subconscious mind is holding onto outdated beliefs like “I have to be perfect to be accepted” or “Mistakes make me look weak,” those thoughts will override logic.

This is where hypnotherapy makes all the difference. As a certified Rapid Transformational Therapist And Clinical Hypnotherapist in Sydney, I work with clients to identify the root of their stress response and rewire the subconscious beliefs that fuel it.

Unlike talk therapy, hypnotherapy accesses the subconscious directly—where the real transformation happens. We don’t just cope with stress; we reprogram your response to it.

Want to understand how your subconscious works? Read What is Hypnotherapy? How It Works, Benefits, and Risks.

Why Mental Rehearsal Helps You Feel Steady in High-Stress Moments

Visualisation isn’t woo-woo —it’s neuroscience. When you mentally rehearse a high-stress situation while in a calm, focused state (such as during hypnotherapy), your brain begins to code it as familiar and safe.

This means that when the moment arrives, you don’t go into panic mode. You go into practice mode—because your brain has already “been there.”

This is the foundation of many hypnotherapy sessions I facilitate for professionals preparing for big meetings, public speaking, or career transitions.

Want to see how this looks in real life? Visit my Hypnotherapy for Confidence page to learn more.

Train Your Mind to Thrive Under Pressure

Resilience isn’t about avoiding stress. It’s about knowing how to meet stress with tools that help you stay steady and centred.

Whether you’re navigating executive pressure, public speaking anxiety, or just trying to keep your cool in day-to-day challenges, the right tools can help you move from reactive to responsive.

Imagine this: You walk into the room, fully grounded. Your heart is steady, your mind is clear, and your words flow with ease. Not because the pressure is gone—but because you’ve trained your mind and body to meet it with calm.

Ready to experience this shift for yourself?

Let’s Work Together

I specialise in helping professionals like you break free from stress, rewire unhelpful subconscious patterns, and speak confidently in high-stress moments—whether that’s on stage, in a meeting, or navigating major life changes.

📅 Book a free consultation today and let’s explore how hypnotherapy and breathwork can help you unlock a calmer, more confident version of you.