Our mood and our body posture are closely linked. When we feel good, we naturally stand taller, smile, and appear more open. When we feel uncomfortable or insecure, we tend to lower our gaze, round our shoulders, and make ourselves “smaller.” It’s no surprise that we can often tell how someone is feeling at first glance.
However, this connection works both ways: our posture also actively influences how we feel. For example, if we shift nervously from one foot to the other or slump forward, we can actually reinforce feelings of uncertainty and tension.
The good news is: we can consciously break this cycle—and even use it to our advantage.
Power Posing: Building Confidence Through Posture
“Power posing” refers to deliberately adopting open, upright body positions. Studies suggest that such poses can increase our confidence and enhance our subjective sense of strength and control.
Even just one to two minutes can be enough to create a noticeable effect—especially in moments when we need a mental boost.
Our Top 3 Power Poses
1. The Winner
Raise both arms above your head, open up your chest, and look slightly upward. Engage your muscles as if you’ve just crossed the finish line first. Imagine a cheering crowd celebrating you—fully embrace that feeling of success and pride.
2. The Superhero
Stand with your feet shoulder-width apart. Place your hands on your hips, lift your chest, and slightly raise your chin.
Take slow, deep breaths. Feel grounded and strong—and imagine you can handle any challenge that comes your way.
3. The Boss
Lean back comfortably in your chair, place your hands behind your head, and—if possible—rest your feet on an elevated surface.
Take up space intentionally. Feel a sense of calm confidence and control, as if you’re making important decisions with ease.
Using Power Posing in Everyday Life
Before important conversations, presentations, or new challenges, we often doubt ourselves and put pressure on our thinking. Power posing can help strengthen your confidence in these moments and allow you to approach situations with a more positive and self-assured mindset.
But it’s not just for “big moments.” Try incorporating power posing into your daily routine. Whether it’s in front of the mirror in the morning, during a short break, or even while waiting—small adjustments in posture can improve your mood, reduce stress, and enhance your presence.
Further reading:
Carney, D. R., Cuddy, A. J. C., & Yap, A. J. (2010). Power posing: Brief nonverbal displays affect neuroendocrine levels and risk tolerance. Psychological Science, 21(10), 1363–1368. https://doi.org/10.1177/0956797610383437
Universität Bamberg (2022, May 19). Neue Publikation und Pressemitteilung: Meta-Analyse zu Power Posing. Abgerufen von https://www.uni-bamberg.de/perspsych/news/artikel/neue-publikation-und-pressemitteilung-meta-analyse-zu-power-posing/