Did you know that how you sit, stand and walk not only puts across messages to others, it also influences your own thoughts and feelings?

So if you are nervous about an important meeting or interview coming up, or if you feel you lack confidence at work or socially, these ideas could change your life.

They are not new ideas. Ancient disciplines such as Yoga have used this knowledge – as have all the work done by actors and dancers working with the techniques of Laban or Alexander. NLP has picked them up through developments in neuroscience. I have used these ideas in my work for several decades and know how powerful they are.

Essentially, it means that every muscle movement sends a message to the brain and in response the brain releases chemicals. Consequently our thoughts and feelings are influenced by whatever balance of chemicals is released. Hence the old saying “Smile to be happy, don’t wait till you’re happy to smile.”

So if my brain releases a dose of testosterone I’m likely to feel more confident, raring to go. But if my brain releases a dose of cortisol, I’m likely to feel anxious, unsure of myself.  If it releases endorphins I will feel calmer.

So if you wanted to feel more confident – what postures would help you?

Amy Cuddy, a social psychologist at the Harvard Business School refers to these confident body positions as Power Poses.

Here are three examples of her Power Poses. She suggests the position needs to be held for at least two minutes.

1. Superman/woman pose: Feet astride. Upright body.  Hands on hips.
2. Macho pose:  Sit with hands together behind your head, elbows out to the side.  Feet up on a table.
3. Listen to me pose:  Stand in front of a table. Place hands on table wider than your body. Lean in confidently.

NOTE: These positions can make you look arrogant or bullish so do them in private! Use them to prepare yourself.

Avoid these positions – they will release cortisol making you feel less confident.

1. Sit with slumped shoulders.
2. Sit or stand with arms and legs crossed
3. Sit or stand rubbing your neck with the palm of your hand.

I see these postures all the time, no. 2 is particularly common for women. The message of  lack of assertion/confidence is very powerful.

Here is Amy Cuddy’s TED talk  plus her academic paper with illustrations.   How your body language shapes who you are.

Our Personal Impact coaching and training include these ideas so if you would like to boost your confidence and present yourself with more positive presence…

Call us on +44(0)1332 727305 or

contact us to see how we might help you.