How do you prepare for an important event, like a job interview or client pitch? Harvard Business School social psychologist Amy Cuddy suggests incorporating power poses into your routine.
What are power poses?
Power posing uses body language to signal confidence, control, and achievement. It’s an effective technique influential figures like Oprah Winfrey and Barack Obama have employed during public appearances to project authority. Bring out the leader in you with these five power poses that can help you exude inner strength by merely standing tall.
Although you may think adopting a powerful stance is about imposing your energy and gaining power over others, Cuddy prescribes these as self-esteem boosters instead. Instead of sending a message to others that you are a powerful person, adopting these power poses has your body telling your brain that you are confident, ready to make good decisions, and capable of dealing with the stress life tosses your way.
High-power poses
High-power poses are open and expansive; you confidently take up the space around you. As Cuddy explains, a powerful stance can cause hormonal and emotional boosts. Spend two minutes doing two different high-power poses—one minute each—and you may get a boost in testosterone and a decrease in cortisol.
This effect increases your feelings of power and your risk tolerance. There’s also a link to an improved ability to handle stressful situations.
Low power poses
Meanwhile, low-power poses involve closed and contracted postures where you make yourself smaller. These are often more defensive poses, with your arms crossed or as if you were embracing yourself, legs tightly closed, shoulders hunched, and so on. You may hide a part of your face or touch a vulnerable point such as your neck or chest.
Adopting low-confidence or low-power poses can mean you don’t get the testosterone boost and experience higher levels of cortisol, which can feed into feelings of powerlessness and anxiety. A 2023 study in the PLoS ONE journal also found that people who adopted contracted poses have an increased tendency to avoid threats in the form of angry individuals.
6 types of power poses to boost your confidence
You won’t understand the effect of a powerful stance on your confidence until you give it a try. Here are some poses to explore to get you feeling like you’re on top of the world. Make sure to match your choice with your personality for maximum impact.
1. The superhero pose
Sometimes referred to as the ‘Wonder Woman,’ the superhero stance is one of the most reliable and recognisable power poses to exude confidence. The next time your boss asks for a status report on an urgent project, stand with your legs shoulder-width apart and place your hands on your hips. Then, like a superhero ready to save the day, tell your superior you’ve got it all under control. Pro tip – lift your chin and close your fists for a more powerful aura.
2. The victory pose
Recall the last time you won a competition you were training for or the feeling of landing your dream job. You’ve probably struck this next power pose at some point to express the exhilaration from coming out victorious.
Form a victory stance to signal you’re ready to conquer challenges, come what may. To do this pose, raise your arms in a V shape above your head. Maintain straight elbows, keep your palms open, and look up to complete the look. Don’t worry, we are not suggesting you form this power pose during a client presentation. You can try this power stance in private or first thing in the morning to help visualise success for the rest of your day.
3. The Obama pose
In an interview with The Guardian, neuro-linguistic programming trainer John McLachlan emphasised the importance of a calm and collected demeanour when speaking publicly. “People don’t realise that when they’re tense, the tone of their voice changes as the body seizes up and makes it hard to speak. So, try to breathe deeply to rid your body of that tension.”
Former US President Barack Obama was known for his controlled movements and relaxed attitude. To emulate a stately pose, do ‘the Obama.’ In the confines of your office, put your feet on your desk and lean back with your hands behind your head. The next time your team meeting makes you anxious, do ‘the Obama’ to emit a calm head-of-state vibe.
4. The CEO or boss pose
This alternative ‘boss’ pose, which you can call the CEO pose, gives you a similar sense of power as the Obama pose but is perhaps better suited for a public setting. Sit on a couch, bench or chair with one hand slung behind you. Your legs can be crossed loosely, stretched out, or planted on the ground, but not tightly closed.
This posture is typically open and relaxed, a great pose for sitting quietly and collecting your thoughts, releasing stress and anxiety from your frame.
5. The loomer pose
Cuddy named “the loomer” pose after the late US President Lyndon B. Johnson. Standing six feet and four inches, LBJ used his stature to intimidate and influence those around him. Executing power poses that make you appear like you’re looming over your hypothetical constituents will evoke a feeling of power and ownership. So, when wrapping up your presentation, support yourself on a table or other surface and slightly lean forward to give your client a nudge to seal the deal.
6. The confident smile
Combine one or all of the above poses with a subtle but striking facial form. A captivating smile can disarm the defences of a line manager or professor who won’t budge. With a flash of your A-grade grin and a plea for extra credit, your smile might be why they’ll change their minds (or your final grade).
Learn to adjust your body language to exude confidence every day. Pull your shoulders back and keep your chin up. Turn an insecure frown upside down with a radiant smile.
A 2013 study reveals that people who believe they have nice teeth are much more confident. If you worry about having an imperfect smile, remember there are ways to fix misaligned or stained teeth and other problems plaguing your smile. Think you need a smile makeover? Ask your dentist to recommend the right dental and orthodontic treatments for you.
Not all teeth aligners need to be clunky and uncomfortable. You can straighten your teeth discreetly and with minimal discomfort thanks to invisible dental aligners like ClearCorrect. They’re completely removable, giving you the power to clean your teeth and eat what you want like a boss. Take this smile assessment to see if they’re the right solution for you.
When to use power poses
You can strike power poses in almost any area—in school, the workplace, or at a public speaking event. Think about an engagement that gives you anxiety or causes distress to help you decide when to pose confidently, such as:
- Important presentations
- Public speaking
- Job interviews
- Auditions
- Negotiations
- Networking or social events
In a 2012 TED Talk delivered in Edinburgh, Scotland, Cuddy pointed out that after her study was published, people started misinterpreting their findings. Some thought these poses should be adopted in the moment, such as in the room where a job interview was to take place. She stressed that this was not the case.
Instead, find a bathroom or other private setting to adopt two power poses for a minute each before entering a stressful situation. Then you can face whatever’s ahead of you with feelings of confidence and power.
Benefits of power poses
Do power poses actually work? Some people can walk into a room with a presence so strong the world seems to stop. Power poses can help you achieve the same, allowing you to command attention and stay centred during stressful situations.
Here are other benefits of power posing:
- Regulated hormones: Studies conducted by Cuddy and her team revealed that power posing can increase testosterone and reduce cortisol levels, resulting in increased feelings of assertiveness and capability.
- Improved confidence: By assuming a confident pose, you feel more confident by simply acting confident. In Cuddy’s words, ‘Don’t fake it ‘til you make it. Fake it ‘til you become it.’ She wanted people to use these power poses to overcome imposter syndrome not in individual situations but habitually.
- Higher chances of success: Negative emotions like anger, fear, and anxiety can affect your ability to perform. When you believe in yourself and channel your confidence and strength, there’s no telling what you can achieve.
There have been several studies debunking Carney and Cuddy’s original study in the sense that power poses do make people feel more powerful, but do not necessarily result in empowered behaviour. However, just the fact that these poses do fill you with more confidence could be a reason to give them a try.
Power poses are just one way to help you feel more confident, which can have a domino effect on other aspects of your life. When you’re sure of yourself, you’re better able to deliver excellence in whatever you do.
So, get up (or stay seated), pull your shoulders back, take a deep breath, and visualise your success.
References:
Carney, D. R., Cuddy, A. J. C., & Yap, A. J. (2010, September 20). Power posing: Brief nonverbal displays affect neuroendocrine levels and risk tolerance. Psychological Science, 21(10), 1363–1368.
Cuddy, A. (n.d.). Your body language may shape who you are [Video]. TED Talks.
May, K. T. (n.d.). Some examples of how power posing can actually boost your confidence. TED Blog.
Metzler, H. (2023, August 18). Power pose effects on approach and avoidance decisions in response to social threat. PLoS ONE.
Michigan State University. (2017 September 10). Eleven new studies suggest ‘power poses’ don’t work. MSU Today.
Reporter, G. S. (2015, August 11). What does your body language say about you? The Guardian.
