Wouldn’t it be amazing to feel confident, indomitable and energetic at the push of a button? Luise Walther, an expert in neuro-centric training, uses the influence of posture on the psyche. «Power posing» is scientifically controversial – but in practice it is said to have proven itself.
Power posing is based on the assumption that movement and posture affect the psyche. In this article you will learn how to prepare your body to adopt a strong posture more often. We also show five power poses that you can use to playfully give your self-confidence a boost.
What does power posing mean?
The term power posing refers to the imitation of victory poses: certain postures – such as a straight back, lifted chest, open arms – which have a positive effect on the psyche, release energy and boost self-confidence. This method is used again and again, especially in the context of coaching and management. Proponents of the method assume that certain metabolic processes are set in motion in the brain – because the brain cannot distinguish whether we are actually generating power or just practicing.
How does posture affect the brain?
Power posing starts certain metabolic processes in the brain that have a positive effect on the hormone balance. As testosterone levels rise, cortisol levels fall, making us feel more confident and stronger. This is called reprogramming. The brain can no longer distinguish whether we are actually generating the power or just practicing – the effect is the same. You can also use it in training.
The different areas of the brain that are controlled and activated react immediately. You feel better and more confident. If you smile at the same time, happiness hormones are also released. An upright spine, an open chest and a stable posture can be trained with the exercises that follow later. In this way, your body can also draw on the newly gained self-confidence in your professional and private life.
Current research has measurable evidence that power poses have both physical and psychological effects. The direct connection between body and mind was not only theoretically but also practically proven. This is due, among other things, to a higher testosterone level and the associated low cortisol values. If you train this feeling of self-confidence, you can reduce stress and increase your own stress resilience.
What is stress resilience? What is meant is a person’s ability to deal with existing stress and, for example, to return to old form and energy despite existing strokes of fate. The body can learn this effect and – put simply – the repeated posture is followed by the emotional reaction of self-confidence and security. Because the information and signals that are sent to the brain by taking the Power Pose are immediately evaluated as strength, emotional stability and security.
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The body can learn this effect. Put simply, the repeated posture is followed by the emotional response of self-confidence and security. Because the information and signals that are sent to the brain by taking the power position are immediately evaluated as strength, emotional stability and security.
As a result, you feel more balanced, muscle tension is reduced and your posture straightens. This can improve blood circulation and balance contraction and relaxation.
Power posing in research
In 2010, a study by Dana Carney and Amy Cuddy caused a stir that related to the relationship between posture and its influence on hormones and the psyche. Her focus was on straightening the body and less expansive movements. The result showed that, among other things, emotions and also the willingness to take risks can be influenced by movement and posture – both positively and negatively. In the years that followed, however, this study was repeatedly examined critically.
Most recently, in 2020, scientists from Aarhus University in Denmark, Columbia University in New York and the German University of Witten/Herdecke dealt with the effects of power posing on affective, hormonal and behavioral reactions as part of a meta-analysis. In their analysis, the results from over 70 previous studies were compared and critically examined.
The result shows that posture has a direct influence on the psyche. The researchers proved that, among other things, emotions and the willingness to take risks can be influenced by movement and posture – both positively and negatively. The focus is primarily on straightening the body and less on sweeping movements.
There is therefore no direct connection solely through the open and wide posture, so you must pay particular attention to straightening your spine and to consciously feeling and breathing in order to still achieve an effect.
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biomechanical action
A side effect of power posing that has often been ignored up to now: You become active and move. Just by striking the poses, you activate your nervous system and send tons of information to your brain. The activation of the muscles, ligaments and joints is further intensified by the sweeping movements: the body’s balance system has to stabilize and sends additional stimuli to the brain and back to the body. This additional activation ensures more attention. The body prepares itself for an action. This requires concentration and focus.
Last but not least, we look at power posing from a purely biomechanical point of view: the straightening of the body and the chest and rib cage creates more space for the lungs, so that the lungs can expand more evenly and the oxygen supply can be improved through breathing. This also promotes motivation and concentration.
5 examples of power posing
With the following exercises you can trick your brain and start your own power mode.
sphinx
Lie on your stomach with your feet hip-width apart. Bend your elbows and place your palms on the floor under your shoulders. Keeping your forearms on the floor, slowly raise your chest and hold this position. Lower your chest and repeat several times. Keep your spine straight and breathe evenly through your nose.
The focus of the exercise should be on the elongated spine. The conscious, even breathing in and out during the exercise also expands the chest and rib cage and mobilizes the deep muscles around the vertebral bodies.
The power pose «Sphinx»Photo: Luise Walther
Kneeling Superwoman
Kneel with shoulders aligned over knees. Bend backwards and grab your left heel with your left hand, rotating your head to the left while stretching your right arm overhead. Hold this pose for 15 seconds and repeat the pose on the opposite side.
The kneeling position facilitates a slight backward hyperextension of the spine while relieving pressure and stress on the lower back. The exercise leads to a complete straightening and stretching of the front muscles and thus creates a counter-movement to «sitting over the laptop», which is often bent forward.
The Power Pose «Kneeling Superwoman»Photo: Luise Walther
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Victory squats
Stand slightly wider than shoulder-width apart, arms stretched up in a V-shape, palms facing each other. Squat down until your thighs are parallel to the floor. Return to the starting position and repeat the squat, keeping your arms extended overhead the entire time.
The arms stretched out upwards ensure that the chest and rib cage also straighten up towards the head. This sensory and motor input makes straightening up much easier, especially for athletes who mainly sit.
The power pose “Victory Squats”Photo: Luise Walther
Warriors
Stand upright in a step position. Rotate your right foot to the right and rotate your right thigh outward. Raise your arms out to your sides at shoulder height, palms facing the floor. Bend your right knee 90 degrees so your thigh is parallel to the floor. Straighten your right knee again and return to flexion. After 15 seconds, repeat the exercise on the opposite side.
This open and space-consuming posture expands the chest. The stretching of the chest muscles and simultaneous activation of the shoulder girdle ensures an upright posture and strengthens the muscles that support the spine.
The Power Pose “Warrior”Photo: Luise Walther
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boss lunges
Stand with your feet together and your hands behind your head. Apply light pressure with your hands against your head and vice versa, so that you straighten your spine as far as possible. Take a large lunge with your right foot to the right while stretching your arms overhead and arching your torso over your right thigh. Step your right foot back to the starting position and place your hands behind your head. Repeat the lunge and extend your arm to the left. Continue, switching sides. During all exercises, make sure that your spine is straight.
The stabilization of the cervical spine through the isometric pressure, which is built up from the head against the hands and vice versa, activates the neck muscles in particular. This often very tense area is mobilized and it is easier to straighten the head.
Boss lunge power posePhoto: Luise Walther
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To person: Luise Walther is a personal trainer and specializes in neuro-centered training. A relatively new approach to training that…