Stop apologizing for being the quiet one. You’re not broken; you’re just not broadcasting.

Quiet gets read as a problem mostly because the loud version is easier to measure. Rooms reward whoever fills them, so a person who thinks before speaking can look absent rather than occupied. That is a different setting on the same equipment, not a fault waiting to be corrected. It also comes with things the loud setting misses, like actually hearing what someone said.

Next time you catch yourself apologizing for not talking much, drop the apology and see whether anything bad happens. When you do want to be heard, pick the moment and say the one thing you thought through. It tends to land harder than volume.