The Success Guardian

You’ve probably seen the TED talk, read a headline, or watched a short social clip about “power posing” — standing tall, chest forward, arms wide — and being told it can change your hormones and make you more confident. It’s a compelling idea: shift your posture for two minutes and your biology follows. But is that claim supported by solid science? In short: the story is more nuanced than the headlines. This article walks through the research, the controversy, practical tips, and what you can reasonably expect when you use posture as a quick performance tool.

What is power posing?

Power posing refers to holding expansive, open body positions — think hands on hips or arms stretched wide — that are typically associated with confidence, dominance, and control. The concept caught public attention after psychologists suggested that assuming these positions for short periods could influence not just how you feel, but also measurable biology: namely, hormones like testosterone and cortisol.

The original findings: why the idea took off

In the early 2010s, a small experimental study reported that brief power posing increased testosterone and decreased cortisol — hormones linked to dominance and stress respectively — and also influenced risk-taking and feelings of power. The media loved it: a simple, fast technique you could use before an interview or presentation. Amy Cuddy’s TED talk popularized the idea further with the memorable phrase “fake it till you become it.”

“Fake it till you become it.” — Amy Cuddy (popularized in public talks about posture and confidence)

That phrase captures the practical appeal: even if you’re nervous, adopting a confident posture can change how you behave in the moment. But scientists kept digging.

What later studies found: replication and nuance

Science advances by replication. When researchers tried to reproduce the hormone effects in larger samples, the results were mixed. Some larger, better-powered studies did not replicate the hormonal changes — they found little or no effect on testosterone or cortisol — although some evidence persisted for small improvements in self-reported mood and feelings of power.

In plain language:

• Body posture can reliably change your subjective feelings — you can feel more confident or in control after holding an expansive pose for a short time.
• Evidence that posture reliably changes hormones (testosterone, cortisol) is weak or inconsistent across studies.
• Expectancy and placebo effects — when people think a technique should work — likely explain part of the effect on mood and behavior.

Quick research snapshot

The table below summarizes the broad pattern of findings without over-claiming exact percentages. Sample sizes are approximate where noted and reflect the general differences between early small studies and later larger attempts at replication.

Note: The research landscape is complex and evolving. The table summarizes trends rather than listing every individual paper. If you want the original papers, search for the early experimental articles and subsequent replication studies in psychological science journals.

How could body language possibly affect hormones? The biological idea

It’s helpful to understand the plausible physiological pathways even if the empirical support is mixed:

• Autonomic nervous system: Posture can influence breathing, heart rate, and muscle tension, which in turn affect stress responses.
• Behavioral feedback: When you act as if you’re confident, you may speak differently, make bolder choices, and trigger social feedback that reinforces hormone-related systems indirectly.
• Expectancy effects: If you believe a change will happen, your body and behavior might follow because of psychological mechanisms rather than a direct posture-to-hormone causal chain.

So plausible mechanisms exist, but plausibility alone isn’t proof. The critical point is that small behavioral and psychological shifts are easier to detect and replicate than subtle endocrine changes in short time windows.

What experts say — a balanced view

Researchers and science communicators have emphasized different aspects over time. A few themes you’ll hear from experts:

• “Posture affects mood and behavior” — many psychologists accept this based on replicated self-report studies.
• “Hormonal claims need stronger, consistent evidence” — larger replications have failed to show consistent hormone changes.
• “Use posture as a practical tool, not a magic bullet” — body language can be part of a toolkit for performance, alongside practice and preparation.

Practical guide: How to use power posing wisely

Whether or not hormones change, there are practical ways to use posture that are low-cost, fast, and often helpful. Try the following routine before a stressful event (interview, presentation, important call):

Tips for better results:

• Combine posture with breathing. Slow, diaphragmatic breaths reduce physiological arousal and pair well with open postures.
• Use posture as a cue for a broader mindset shift: think of it as a trigger for preparation and positive self-talk.
• Adapt to context. Some workplaces or cultures may find very expansive poses inappropriate; scale poses to the environment.

Measuring the effect on yourself

Want to know if power posing helps you? Try a simple, low-cost self-experiment:

• Choose a measurable outcome: reduced self-reported anxiety (0–10 scale), better performance on a short task, or improved vocal projection.
• Randomize a week of “pose before task” with a week of “no pose” or alternate days. Keep everything else as similar as possible.
• Track your scores and perceived effort. Small consistent improvements over time are meaningful.

How much does posture-based training cost?

Most posture practice is free. But if you want formal coaching or workshops, here are realistic cost ranges to help you plan. These figures reflect typical market prices in 2024 for coaching and training services in English-speaking markets.

Note: Prices vary widely by region, coach reputation, and package details. For short-term benefits before a single interview, a free two-minute routine is usually enough.

Real-world examples: where posture can help

Here are realistic scenarios where posture practice can provide noticeable benefits, even if hormones remain unchanged:

• Job interviews: Use a two-minute posture routine in a restroom or private area before the meeting to calm nerves and speak more clearly.
• Public speaking: Expansive body language can make your voice project better and help you use the stage effectively.
• Negotiations: Confidence in posture can reduce fidgeting and show presence, which may influence counterpart behavior.

Limitations and ethical considerations

It’s important to be realistic and ethical in how you use posture-based techniques:

• Don’t oversell the science. Claiming that a posture will “raise your testosterone” is overstated based on current evidence.
• Avoid deception. Using posture ethically means being authentic in interactions rather than trying to manipulate people.
• Consider context and consent. In close interactions, adopt appropriate, respectful body language rather than domineering postures.

Bottom line: should you try power posing?

Yes — but with calibrated expectations. Power posing is a low-cost, low-risk strategy that can increase subjective feelings of confidence and help you act in a more assertive way. However, the claim that two minutes of posture reliably change hormones like testosterone and cortisol is not strongly supported by larger-scale research.

In practice:

• Use power posing as one small tool in a broader preparation routine (practice, rehearsal, sleep, nutrition).
• Pair posture with breath control and positive visualization for a bigger effect.
• Track your own results with simple measures — mood ratings, voice strength, or task performance.

Further reading and resources

If you want to learn more, look for scientific reviews on body language and stress, peer-reviewed replication studies on posture effects, and practical public-speaking resources. A few helpful types of resources:

• Peer-reviewed articles in psychology journals (search for “power posing,” “posture and hormones,” and “body language and confidence”).
• Reputable public-facing summaries from universities or science journalism that explain replication results.
• Free online courses or short coaching sessions that teach posture, breathing, and presence skills.

Final thoughts

Power posing is attractive because it promises immediate change with minimal effort. While the hormonal story is unsettled and likely weaker than early headlines suggested, the practice still has value: it can shift how you feel and behave in important moments. Treat it as a helpful, inexpensive technique—not a biochemical shortcut. Combine posture with preparation, and you’ll get both psychological and practical benefits.

If you’re preparing for a high-stakes event this week, try a two-minute posture routine, pair it with three deep breaths, and note how you feel. The cost is zero, and the upside — clearer voice, steadier nerves, better eye contact — is real and immediate.