Power posing involves adopting expansive body postures, such as standing tall with your hands on your hips or raising your arms in celebration. Popularized by social psychologist Amy Cuddy, the practice is based on the idea that body posture may influence how we feel about ourselves. Although early research suggested substantial psychological and physiological benefits, subsequent studies have challenged several of those findings.
Power posing remains an interesting technique to explore as a way of developing greater awareness of body language and potentially increasing feelings of confidence. However, it is important to distinguish its possible subjective benefits from claims that have not been consistently supported by scientific research.
Popular Power Poses
Some commonly suggested power poses include:
The Wonder Woman Pose: Standing with feet shoulder-width apart, hands on hips, and chest lifted.
The Victory Pose: Raising both arms overhead in a V shape, often associated with celebration.
The Desk Lean: Leaning forward slightly with hands resting firmly on a desk, conveying confidence and readiness.
The Science Behind Power Posing
An influential study by Carney et al. (2010) suggested that briefly adopting expansive postures could increase feelings of power, influence hormone levels, and affect risk-taking behavior. These findings attracted considerable attention and contributed to the popularity of power posing as a confidence-building technique.
However, subsequent research raised important questions about these claims. Ranehill et al. (2015) did not replicate the reported hormonal or risk-taking effects, although participants adopting expansive postures reported greater feelings of power. A larger meta-analysis found more consistent evidence for changes in self-reported feelings and behavior than for physiological effects, while also identifying limitations in the available research (Körner et al., 2022).
The scientific evidence does not establish that power posing reliably reduces cortisol, changes testosterone levels, or improves performance. Nevertheless, some individuals may find expansive postures helpful for experiencing a temporary sense of confidence or readiness.
Mental Health Benefits of Power Posing
Although power posing is not an established mental health treatment, experimenting with comfortable, expansive postures may offer some practical benefits:
Boosting Confidence: Expansive postures may temporarily increase subjective feelings of power or confidence, although results vary among individuals.
Managing Anxiety: Adopting a comfortable, upright posture may help some individuals feel more prepared during stressful situations. However, power posing has not been established as a treatment for anxiety.
Supporting Emotional Awareness: Paying attention to posture can encourage awareness of the relationship between physical sensations, emotions, and behavior.
Preparing for Social Interactions: Practicing a comfortable posture before meetings or conversations may help individuals feel more present and intentional, although improved social outcomes are not guaranteed.
These practices may complement other somatic techniques for emotional regulation, particularly when approached with curiosity rather than pressure to appear confident.
How to Apply Power Poses in Daily Life
Incorporating power poses into everyday routines is simple and requires no special equipment:
Before a Presentation: Try the Wonder Woman pose briefly while noticing how your body feels. Use the opportunity to prepare yourself rather than expecting an immediate reduction in anxiety.
Starting Your Day: Raise your arms in a victory pose as a playful way to begin the morning with intention.
During Stressful Moments: Experiment with standing comfortably upright while taking a few slow breaths. If an expansive posture feels uncomfortable, choose a position that feels more supportive.
Before Important Conversations: Try the desk lean pose to explore whether it helps you feel more grounded and prepared.
There is no established duration required to obtain benefits from power posing. Rather than focusing on holding a posture for exactly two minutes, experiment with what feels comfortable and useful.
Illustrations of Power Poses
Here are descriptions and suggested settings for several common power poses:
The Wonder Woman Pose
Description: Stand with your feet shoulder-width apart and place your hands on your hips, with your elbows angled outward. Keep your chest comfortably lifted and your head upright.
Suggested Setting: Try this posture privately before a meeting, presentation, or challenging conversation.
The Victory Pose
Description: Raise both arms above your head in a wide V shape while maintaining a comfortable, upright posture.
Suggested Setting: Practice after completing a task or achieving a personal goal, allowing yourself a moment of celebration.
The Desk Lean Pose
Description: Stand with your hands resting on a desk or table. Lean slightly forward while keeping your back comfortably aligned.
Suggested Setting: Experiment with this posture before discussions or negotiations to explore whether it helps you feel prepared.
The Starfish Pose
Description: Lie comfortably on your back with your arms and legs spread outward, resembling a starfish.
Suggested Setting: Practice at home when you want to relax or explore a sense of physical openness.
The Chair Power Pose
Description: Sit upright with your feet comfortably planted on the floor and your arms resting naturally on the armrests or your lap.
Suggested Setting: Use during meetings or interviews when you want to maintain a comfortable, attentive posture.
Remember that posture preferences and physical abilities vary. No particular pose is necessary for confidence, and individuals should avoid positions that cause discomfort or pain.
Final Thoughts
Power posing offers a simple opportunity to explore how posture relates to subjective feelings of confidence and readiness. Although research does not support many of the original claims about hormonal changes and performance, some individuals may find expansive postures personally helpful.
Consider experimenting with different positions while noticing your emotional and physical responses. Like other mindfulness practices, the goal is not to force a particular feeling but to develop greater awareness of what supports your well-being.
References
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
Körner, R., Röseler, L., Schütz, A., & Bushman, B. J. (2022). Dominance and prestige: Meta-analytic review of experimentally induced body position effects on behavioral, self-report, and physiological dependent variables. Psychological Bulletin, 148(1–2), 67–85. https://doi.org/10.1037/bul0000356
Ranehill, E., Dreber, A., Johannesson, M., Leiberg, S., Sul, S., & Weber, R. A. (2015). Assessing the robustness of power posing: No effect on hormones and risk tolerance in a large sample of men and women. Psychological Science, 26(5), 653–656. https://doi.org/10.1177/0956797614553946
