Power Posing: How Body Language Shapes Confidence and Success

When we think of body language, we often focus on how it influences the way others perceive us. But what if our posture and gestures could also change the way we feel about ourselves? Social psychologist Amy Cuddy’s research on power posing suggests that our nonverbal expressions don’t just reflect confidence and authority—they can also create them.

The Science Behind Power Posing

Cuddy’s hypothesis was simple: if expansive body language is a universal sign of power (seen across cultures and even in blind athletes who have never observed it), then assuming these postures should also generate a sense of power internally.

To test this, her research team conducted a series of experiments where participants held either high-power poses (expansive, open postures) or low-power poses (contractive, closed postures) for just two minutes. The results were striking:

Participants who held high-power poses experienced a 19% increase in testosterone (the dominance hormone) and a 25% decrease in cortisol (the stress hormone).

Those in low-power poses had the opposite effect—testosterone levels dropped by 10%, and cortisol increased by 17%.

Power posers were significantly more willing to take risks, reinforcing the idea that confident body language translates into bolder decision-making.

In other words, simply changing your posture for two minutes can prepare your mind and body to face challenges with greater confidence and resilience.

Fake It Until You Become It

One of the most impactful takeaways from Cuddy’s research is her redefinition of the phrase "fake it until you make it." Many people hesitate to step into roles of leadership or confidence because they feel like impostors. But Cuddy argues that instead of just faking it temporarily, practicing power poses consistently can actually reshape our identity—leading us to become the confident version of ourselves.

She recounts her own experience of overcoming imposter syndrome, where repeated exposure to intimidating situations helped her embody the confidence she initially had to "fake." Similarly, her research suggests that by adopting powerful postures regularly, we don’t just trick ourselves into feeling more confident—we rewire our brains to actually be more confident.

Why This Matters

Cuddy’s findings highlight a fundamental truth: our bodies influence our minds just as much as our minds influence our bodies. Whether preparing for a job interview, a public speech, or a high-stakes decision, striking a power pose—even in private—can significantly improve our state of mind.

Her advice? Before your next big challenge, take two minutes to stand tall, expand your posture, and embody confidence. These small changes can have a profound impact on your presence, decision-making, and overall success.

We often think of communication as the words we say, but our body speaks just as loudly—if not louder. From posture to gestures, the way we carry ourselves influences how others perceive us and, more importantly, how we perceive ourselves.

In this article, we’ll explore how body language affects confidence, mindset, and personal success. Through scientific insights and practical exercises, you'll learn how to harness posture, movement, and presence to project confidence, strengthen your mindset, and align your non-verbal cues with your personal growth journey.

THE WAY YOU MOVE:

How Your Body Speaks Before You Do

Close-up of Amy Cuddy – Image sourced from TED website. Social psychologist Amy Cuddy is widely known for her research on body language and the impact of "power poses" on confidence and presence.

Mirroring Success and the Influence of Appearance

We often hear the phrase "You are the average of the five people you spend the most time with" as popularized by motivational speaker Jim Rohn. While this usually refers to mindset and habits, it also applies to body language, confidence, and self-perception.

Humans naturally mirror the gestures, posture, and expressions of those around them—often without realizing it. This is a deeply ingrained social mechanism that helps us build rapport, establish trust, and integrate into groups.

But mirroring goes beyond social adaptation. The body language we subconsciously adopt influences how we see ourselves. If you consistently surround yourself with people who carry themselves with confidence, ambition, and poise, you’re more likely to mirror their demeanor—eventually internalizing their self-assurance.

Success Leaves Clues: Observe how confident individuals carry themselves. Do they stand tall? Do they move with purpose? Do they engage in conversations with ease?

Reverse-Engineering Confidence: Even if confidence doesn’t come naturally, consciously mirroring successful behaviors can train your mind and body to embody that confidence.

The Energy Exchange: Studies show that being around people with high energy, open postures, and positive expressions can shift your own body language and mood—leading to a positive feedback loop of confidence and engagement.

The Power of Combining Verbal and Non-Verbal Expression

In an era where communication is more digital than ever, the balance between verbal and non-verbal expression is shifting. While technology has connected us in unprecedented ways, it has also led to a decline in face-to-face interaction, weakening an essential aspect of human connection—body language.

Think about the posture of the modern smartphone user: head tilted downward, shoulders slumped, arms tucked in, eyes glued to the screen. This low-power stance has become the default for many, unconsciously conditioning us into closed-off body language—the very opposite of confidence and presence. The more we engage in these habitual postures, the more they reinforce internal states of passivity, self-containment, and even anxiety in social settings.

Breaking Free from “Phone Hunching”

The overuse of smartphones isn’t just an issue of screen addiction—it’s subtly shaping our physical posture and social confidence. Studies suggest that excessive phone use can lead to "tech neck" (a literal curvature in the spine from prolonged downward gazing), but beyond the physical effects, it also diminishes our ability to engage socially.

To counteract this, practicing mindful presence is crucial:

Lift your head. When walking, waiting in line, or sitting in a room, make a habit of keeping your posture open rather than curling into your phone.

Make eye contact. Whether in casual conversations or professional settings, genuine engagement makes an impact.

Speak with purpose. Avoid filler words, rushed speech, or hesitant tones—own your words as much as you own your stance.

By reclaiming the power of conscious, intentional body language, we not only enhance how others perceive us but also reinforce our own sense of confidence and self-assurance.

Congruence: Aligning What You Say with How You Say It

Words alone don’t build trust—authenticity does. People are highly perceptive to inconsistencies between what someone says and how they express it. If a speaker claims confidence but avoids eye contact, slouches, or speaks in a hesitant tone, their message loses credibility. On the other hand, when verbal and non-verbal cues align, the message resonates more deeply.

For example:

• A firm handshake paired with a steady gaze reinforces sincerity.

• A relaxed but upright posture signals both confidence and openness.

• A warm tone combined with open gestures fosters connection and relatability.

The key takeaway? Your body and voice should be in harmony with your message. If they contradict each other, people will always believe what they see over what they hear.

Body Language in Action: Exercises and Daily Practices

Changing your body language isn’t just about knowing what works—it’s about practicing it consistently until it becomes second nature. Below are some simple yet powerful exercises to help you develop a strong, confident presence in everyday life.

1. Mindful Posture Awareness: Check-In Throughout the Day

Most of us go through the day without thinking about how we’re holding our bodies. Poor posture—hunched shoulders, crossed arms, downward gaze—can send signals of insecurity and make us feel less confident without us even realizing it.

How to Practice:

Set a reminder on your phone to check in with your posture every few hours. Ask yourself: Am I sitting or standing tall? Are my shoulders relaxed? Is my chest open?

Be present in conversations. If you catch yourself shrinking into yourself, uncross your arms, relax your posture, and take up a comfortable amount of space.

While walking, walk with purpose—keep your head up and shoulders back, and make eye contact when appropriate.

Avoid excessive screen time hunched over your phone. If you catch yourself in "phone hunching," adjust by raising your device to eye level or taking a break to stretch.

> Reminder: How you carry yourself influences not just how others see you but also how you feel. Start making small adjustments daily!

2. Power Posing: Poses That Boost Confidence

Power poses are expansive postures that signal confidence and strength, both to yourself and to those around you. Research has shown that holding power poses for just two minutes can boost testosterone (assertiveness hormone) and lower cortisol (stress hormone), making you feel more powerful and in control.

How to Practice:

Before a big event (job interview, speech, social gathering), spend two minutes in a power pose.

Use the “Wonder Woman” stance: Stand with your feet shoulder-width apart, hands on your hips, chest lifted.

The Victory Pose: Raise both arms in a “V” above your head, as if you just won a race.

The Expansive Desk Pose: Stand or sit with your arms resting widely on a table, leaning slightly forward.

Want to see these poses? [Click here for a visual guide]

3. Mirror Work: Combining Body Language with Affirmations

Your posture, facial expressions, and voice all contribute to how you feel about yourself. Practicing in front of a mirror helps reinforce a confident self-image and prepares you for real-life interactions.

How to Practice:

• Stand in front of a mirror in a strong, open posture—shoulders back, chin slightly lifted.

• Maintain good eye contact with yourself and practice smiling with confidence.

• Speak slowly and clearly—rushed speech often signals nervousness.

• Pair body language with affirmations: Say empowering statements out loud while maintaining a strong stance.

5 Empowering Affirmations to Say in the Mirror

1. "I am confident, capable, and ready for any challenge."

2. "I stand tall in my power, and I move with purpose."

3. "My voice is strong, clear, and impactful."

4. "I am in control of my emotions and my presence."

5. "I deserve to take up space and be heard."

Looking for more affirmations? [Click here for a full list of empowering affirmations]

4. Mirroring Success: Learning from Confident Role Models

We naturally mirror the body language of those around us, which can influence how we feel. One way to accelerate confidence-building is by observing and emulating those who project the kind of presence you aspire to.

How to Practice:

• Find a role model (a speaker, leader, or public figure you admire) and study their posture, gestures, and speech patterns.

• Watch interviews or speeches of confident individuals and take note of their tone, pace, and body movements.

• Try mirroring their style in your own way—whether it’s how they walk into a room, how they carry themselves in conversations, or how they use gestures to emphasize their words.

Final Thoughts: Small Changes, Big Impact

Your body language shapes your reality. With daily practice and awareness, you can reprogram your posture, movements, and expressions to cultivate unshakable confidence and a stronger presence in every aspect of life.

Start small. Try one or two of these exercises today, and watch how your confidence grows over time!

"The results of the experiments my colleagues and I conducted to study the effect of power posing on hormones are sticky, as we say in psychology - they fascinate people. I find them fascinating. But they are only one part of a much bigger picture. Perhaps the most important and robust finding is that, as we showed in our experiments, by adopting expansive, open postures, we make ourselves feel better and more effective in several ways. We feel more powerful, confident, and assertive, less stressed and anxious, and happier and more optimistic."

Amy Cuddy