For me its not pauses, its changing my pace.  What ever way feels like I will get stuck, I try to do the opposite, change my pace and sometimes it feels like a substitute even though its the same thing i'm gonna say.  Its like I am not gonna say it the same way anymore so it resets.   But ultimately, I just stop thinking about how I will say it, let go of that fear and it is its own release.  Its like I think, worry, cycle through and then when I decide you know, i don't care how I say it, the tightness and anxiety lifts.