Why do we use filler words like "um" and "like" even when we know they sound unprofessional?

Filler words, technically known as disfluencies, often function as psychological placeholders. Research suggests we use them as a "don't interrupt me" signal to hold our turn in a conversation while the brain scrambles to find the next thought. Because the human brain processes thoughts significantly faster than the mouth can speak, these sounds act as a mental bridge to fill the void and prevent the perceived "panic" of silence.

How does the use of verbal fillers impact a speaker's professional credibility?

Excessive use of filler words can reduce a speaker's perceived credibility by up to forty percent. Listeners often subconsciously associate frequent "ums" and "likes" with anxiety, a lack of preparation, or a lack of expertise. Even if the content of the speech is brilliant and research-backed, the "verbal static" can lead an audience to question the speaker's authority and knowledge.

What is the "Power of the Pause" and how can it be used effectively?

The "Power of the Pause" involves replacing verbal crutches with intentional silence to convey confidence and control. Different types of pauses serve specific goals: a "Reflective Pause" allows an audience to absorb a deep insight, a "Transition Pause" signals a change in topic, and a "Breath Pause" provides a physiological anchor to calm the nervous system. While a three-second silence may feel long to the speaker, it typically sounds like authority to the listener.

What are "Transition Phrases" and how do they help eliminate fillers?

Transition phrases are professional alternatives to meaningless filler sounds that add value to a message while buying the speaker time to think. Instead of saying "um," a speaker can use directional signposts like "Let me explain," "Specifically," or "Consider this example." These phrases act as markers that build rapport and show the speaker is taking the interaction seriously, rather than just scrambling for words.

How can I physically retrain my body to speak more fluently?

Retraining involves moving from shallow chest breathing to diaphragmatic breathing, which provides a steady column of air to support long sentences. Techniques like the "Three-Breath Rule"—taking three deep breaths before speaking—can center the nervous system. Additionally, practicing "Chunk and Check" helps by breaking speech into small segments of three to five sentences followed by a pause, preventing the feeling of a "runaway train" that leads to stuttering and fillers.

The Power of the Pause

27 min

30 sources

Mar 5, 2026

Communication skill Personal Development Psychology

Master the art of fluent communication by replacing distracting filler words with strategic silence. Learn a five-step guide to retraining your brain for authoritative, stutter-free speech.

Best quote from The Power of the Pause

A one-beat pause says, 'I am thinking, and I am in control,' while an 'um' says, 'I am scrambling.' It is about moving from a reactive state to a proactive state where you own the air instead of just filling it.

This audio lesson was created by a BeFreed community member

Input question

i wanna learn how to speak for periods of time without having to use filler words or stutter

Host voices

Lena

Miles

Learning style

Deep

Knowledge sources

The Public Speaking Bible; a Survival Guide for Standing on Stage

The Elements of Rhetoric -- How to Write and Speak Clearly and Persuasively

Frequently Asked Questions

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"Instead of endless scrolling, I just hit play on BeFreed. It saves me so much time."

@Moemenn

"I never knew where to start with nonfiction—BeFreed’s book lists turned into podcasts gave me a clear path."

@Chloe, Solo founder, LA

117

"Perfect balance between learning and entertainment. Finished ‘Thinking, Fast and Slow’ on my commute this week."

@Raaaaaachelw

"Crazy how much I learned while walking the dog. BeFreed = small habits → big gains."

@Matt, YC alum

108

"Reading used to feel like a chore. Now it’s just part of my lifestyle."

@Erin, Investment Banking Associate , NYC

254

"Feels effortless compared to reading. I’ve finished 6 books this month already."

@djmikemoore

"BeFreed turned my guilty doomscrolling into something that feels productive and inspiring."

@Pitiful

4.5K

"BeFreed turned my commute into learning time. 20-min podcasts are perfect for finishing books I never had time for."

@SofiaP

"BeFreed replaced my podcast queue. Imagine Spotify for books — that’s it. 🙌"

@Jaded_Falcon

201

"It is great for me to learn something from the book without reading it."

@OojasSalunke

"The themed book list podcasts help me connect ideas across authors—like a guided audio journey."

@Leo, Law Student, UPenn

483

"Makes me feel smarter every time before going to work"

@Cashflowbubu

"Instead of endless scrolling, I just hit play on BeFreed. It saves me so much time."

@Moemenn

"I never knew where to start with nonfiction—BeFreed’s book lists turned into podcasts gave me a clear path."

@Chloe, Solo founder, LA

117

"Perfect balance between learning and entertainment. Finished ‘Thinking, Fast and Slow’ on my commute this week."

@Raaaaaachelw

"Crazy how much I learned while walking the dog. BeFreed = small habits → big gains."

@Matt, YC alum

108

"Reading used to feel like a chore. Now it’s just part of my lifestyle."

@Erin, Investment Banking Associate , NYC

254

"Feels effortless compared to reading. I’ve finished 6 books this month already."

@djmikemoore

"BeFreed turned my guilty doomscrolling into something that feels productive and inspiring."

@Pitiful

4.5K

"BeFreed turned my commute into learning time. 20-min podcasts are perfect for finishing books I never had time for."

@SofiaP

"BeFreed replaced my podcast queue. Imagine Spotify for books — that’s it. 🙌"

@Jaded_Falcon

201

"It is great for me to learn something from the book without reading it."

@OojasSalunke

"The themed book list podcasts help me connect ideas across authors—like a guided audio journey."

@Leo, Law Student, UPenn

483

"Makes me feel smarter every time before going to work"

@Cashflowbubu

"Instead of endless scrolling, I just hit play on BeFreed. It saves me so much time."

@Moemenn

"I never knew where to start with nonfiction—BeFreed’s book lists turned into podcasts gave me a clear path."

@Chloe, Solo founder, LA

117

"Perfect balance between learning and entertainment. Finished ‘Thinking, Fast and Slow’ on my commute this week."

@Raaaaaachelw

"Crazy how much I learned while walking the dog. BeFreed = small habits → big gains."

@Matt, YC alum

108

"Reading used to feel like a chore. Now it’s just part of my lifestyle."

@Erin, Investment Banking Associate , NYC

254

"Feels effortless compared to reading. I’ve finished 6 books this month already."

@djmikemoore

"BeFreed turned my guilty doomscrolling into something that feels productive and inspiring."

@Pitiful

4.5K

"BeFreed turned my commute into learning time. 20-min podcasts are perfect for finishing books I never had time for."

@SofiaP

"BeFreed replaced my podcast queue. Imagine Spotify for books — that’s it. 🙌"

@Jaded_Falcon

201

"It is great for me to learn something from the book without reading it."

@OojasSalunke

"The themed book list podcasts help me connect ideas across authors—like a guided audio journey."

@Leo, Law Student, UPenn

483

"Makes me feel smarter every time before going to work"

@Cashflowbubu

1.5K Ratings4.7

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The Power of the Pause

27 min

30 sources

Mar 5, 2026

Communication skill Personal Development Psychology

Master the art of fluent communication by replacing distracting filler words with strategic silence. Learn a five-step guide to retraining your brain for authoritative, stutter-free speech.

Best quote from The Power of the Pause

A one-beat pause says, 'I am thinking, and I am in control,' while an 'um' says, 'I am scrambling.' It is about moving from a reactive state to a proactive state where you own the air instead of just filling it.

Key Takeaways

Mastering the Power of Silence

0:00

Lena: Miles, I was watching a presentation the other day, and the speaker was so brilliant, but I found myself accidentally counting how many times they said "um" instead of actually listening to their ideas. It’s like those little words become speed bumps for the brain!

0:15

Miles: It’s a total authority killer, right? There’s actually a study by Dr. Frederick Conrad showing that as people use more filler words, they lose credibility with their audience. We use them as verbal placeholders—like a "don't interrupt me, I'm still thinking" signal—but they end up diluting the whole message.

0:33

Lena: Exactly! Our listener today wants to know how to speak for long stretches without those stutters or "likes" sneaking in.

0:40

Miles: The good news is that it’s not about being a robot; it’s about mastering the "Power of the Pause." Let’s break down the five-step guide to retraining your brain and swapping those "ums" for confident silence.

The Psychological Trap of the Verbal Placeholder

The Strategy of the Strategic Pause

Transition Phrases and the Art of the Swap

The Physicality of Fluent Speech

Recording, Analyzing, and the Power of Feedback

Cultural Context and the Global Speaker

The Practical Playbook for the Listener

Closing Reflection and Your Next Step

This audio lesson was created by a BeFreed community member

Input question

i wanna learn how to speak for periods of time without having to use filler words or stutter

Host voices

Lena

Miles

Learning style

Deep

Knowledge sources

Frequently Asked Questions

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From Columbia University alumni built in San Francisco

BeFreed Brings Together A Global Community Of 200,000+ Curious Minds

See more on how BeFreed is discussed across the web

"Instead of endless scrolling, I just hit play on BeFreed. It saves me so much time."

@Moemenn

"I never knew where to start with nonfiction—BeFreed’s book lists turned into podcasts gave me a clear path."

@Chloe, Solo founder, LA

117

"Perfect balance between learning and entertainment. Finished ‘Thinking, Fast and Slow’ on my commute this week."

@Raaaaaachelw

"Crazy how much I learned while walking the dog. BeFreed = small habits → big gains."

@Matt, YC alum

108

"Reading used to feel like a chore. Now it’s just part of my lifestyle."

@Erin, Investment Banking Associate , NYC

254

"Feels effortless compared to reading. I’ve finished 6 books this month already."

@djmikemoore

"BeFreed turned my guilty doomscrolling into something that feels productive and inspiring."

@Pitiful

4.5K

"BeFreed turned my commute into learning time. 20-min podcasts are perfect for finishing books I never had time for."

@SofiaP

"BeFreed replaced my podcast queue. Imagine Spotify for books — that’s it. 🙌"

@Jaded_Falcon

201

"It is great for me to learn something from the book without reading it."

@OojasSalunke

"The themed book list podcasts help me connect ideas across authors—like a guided audio journey."

@Leo, Law Student, UPenn

483

"Makes me feel smarter every time before going to work"

@Cashflowbubu

From Columbia University alumni built in San Francisco

BeFreed Brings Together A Global Community Of 200,000+ Curious Minds

See more on how BeFreed is discussed across the web

"Instead of endless scrolling, I just hit play on BeFreed. It saves me so much time."

@Moemenn

"I never knew where to start with nonfiction—BeFreed’s book lists turned into podcasts gave me a clear path."

@Chloe, Solo founder, LA

117

"Perfect balance between learning and entertainment. Finished ‘Thinking, Fast and Slow’ on my commute this week."

@Raaaaaachelw

"Crazy how much I learned while walking the dog. BeFreed = small habits → big gains."

@Matt, YC alum

108

"Reading used to feel like a chore. Now it’s just part of my lifestyle."

@Erin, Investment Banking Associate , NYC

254

"Feels effortless compared to reading. I’ve finished 6 books this month already."

@djmikemoore

"BeFreed turned my guilty doomscrolling into something that feels productive and inspiring."

@Pitiful

4.5K

"BeFreed turned my commute into learning time. 20-min podcasts are perfect for finishing books I never had time for."

@SofiaP

"BeFreed replaced my podcast queue. Imagine Spotify for books — that’s it. 🙌"

@Jaded_Falcon

201

"It is great for me to learn something from the book without reading it."

@OojasSalunke

"The themed book list podcasts help me connect ideas across authors—like a guided audio journey."

@Leo, Law Student, UPenn

483

"Makes me feel smarter every time before going to work"

@Cashflowbubu

"Instead of endless scrolling, I just hit play on BeFreed. It saves me so much time."

@Moemenn

"I never knew where to start with nonfiction—BeFreed’s book lists turned into podcasts gave me a clear path."

@Chloe, Solo founder, LA

117

"Perfect balance between learning and entertainment. Finished ‘Thinking, Fast and Slow’ on my commute this week."

@Raaaaaachelw

"Crazy how much I learned while walking the dog. BeFreed = small habits → big gains."

@Matt, YC alum

108

"Reading used to feel like a chore. Now it’s just part of my lifestyle."

@Erin, Investment Banking Associate , NYC

254

"Feels effortless compared to reading. I’ve finished 6 books this month already."

@djmikemoore

"BeFreed turned my guilty doomscrolling into something that feels productive and inspiring."

@Pitiful

4.5K

"BeFreed turned my commute into learning time. 20-min podcasts are perfect for finishing books I never had time for."

@SofiaP

"BeFreed replaced my podcast queue. Imagine Spotify for books — that’s it. 🙌"

@Jaded_Falcon

201

"It is great for me to learn something from the book without reading it."

@OojasSalunke

"The themed book list podcasts help me connect ideas across authors—like a guided audio journey."

@Leo, Law Student, UPenn

483

"Makes me feel smarter every time before going to work"

@Cashflowbubu

"Instead of endless scrolling, I just hit play on BeFreed. It saves me so much time."

@Moemenn

"I never knew where to start with nonfiction—BeFreed’s book lists turned into podcasts gave me a clear path."

@Chloe, Solo founder, LA

117

"Perfect balance between learning and entertainment. Finished ‘Thinking, Fast and Slow’ on my commute this week."

@Raaaaaachelw

"Crazy how much I learned while walking the dog. BeFreed = small habits → big gains."

@Matt, YC alum

108

"Reading used to feel like a chore. Now it’s just part of my lifestyle."

@Erin, Investment Banking Associate , NYC

254

"Feels effortless compared to reading. I’ve finished 6 books this month already."

@djmikemoore

"BeFreed turned my guilty doomscrolling into something that feels productive and inspiring."

@Pitiful

4.5K

"BeFreed turned my commute into learning time. 20-min podcasts are perfect for finishing books I never had time for."

@SofiaP

"BeFreed replaced my podcast queue. Imagine Spotify for books — that’s it. 🙌"

@Jaded_Falcon

201

"It is great for me to learn something from the book without reading it."

@OojasSalunke

"The themed book list podcasts help me connect ideas across authors—like a guided audio journey."

@Leo, Law Student, UPenn

483

"Makes me feel smarter every time before going to work"

@Cashflowbubu

1.5K Ratings4.7

Start your learning journey, now