"I lost my confidence at work" or
"The employees are becoming less engaged in the conversations."
That's what I hear more often lately from my clients.
As a meditation and mindfulness teacher, I would like to bring more awareness on why this happens.
When people stop speaking in meetings, it’s rarely because they don’t care.
More often, it’s because their nervous system is under pressure.
Under stress, the body doesn’t prioritize creativity, confidence, or collaboration.
It prioritizes safety.
And at work, safety often looks like:
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Staying quiet
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Avoiding attention
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Not taking risks
What looks like disengagement from the outside is often self-protection on the inside.
THREE SHORT BUT POWERFUL EXERCISES:
1. Before joining a meeting where you want to speak up.
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Place both feet firmly on the floor
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Take one slow inhale through the nose
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Exhale slightly longer than you inhale
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Silently name 3 things you can feel in your body (feet, chair, breath)
Why it works:
Physical sensation brings the nervous system out of threat and back into the present moment. This is exactly where confidence lives.
2. Before you speak in a meeting.
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Pause for one full breath
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Feel your exhale drop into your belly
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Speak on the next inhale or just after
Why it works:
A regulated breath steadies your voice and signals safety to your brain and others.
3. After difficult interactions: Release the residual stress (3 minutes)
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Gently roll your shoulders and neck
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Shake out your hands for 20–30 seconds
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Take 3 slow breaths while letting your jaw relax
Why it works:
Stress that isn’t released stays in the body and affects the next interaction.
If you need any further support, explore my services ✅
I am happy to create a tailored individual program or a program for your team which will help not only reduce stress, but also boost confidence at work.
With kindest regards,
Daria
