Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA

Discover what power poses are, including the different types and possible benefits for mental health. Plus, how and when to use power poses in your daily life.

Picture someone with their head down and arms crossed. What is their body language telling you? You might interpret this person as being withdrawn or unapproachable, making you less likely to engage with them. Now, picture someone standing tall, hands on their hips, chest lifted, with their chin up. They radiate confidence, right? And the way they carry themselves immediately draws you to them. There’s a reason Wonder Woman stood like this, after all!

That’s the essence of a power pose, being able to accurately convey (and curate) a specific emotion and presence, even if you aren’t quite feeling it at the time.

Power poses don't just affect how others see you. They can also impact how you feel about yourself. Many people use power poses before big moments like job interviews or presentations to boost their confidence and reduce anxiety — and you can make them work for your life too. Here’s what you need to know.

What are power poses?

Power poses are positions that convey confidence, strength, and authority by making your body appear more open and expansive. The idea is that if you feel strong physically you can feel strong mentally and emotionally.

Power poses became widely known thanks to the work of social psychologist Amy Cuddy, PhD, who introduced the concept in a popular TED Talk. She suggested that our body language can shape not only how others perceive us but also how we see ourselves. By standing in a power pose for just a few minutes, we can potentially boost our confidence and lower our stress levels.

What does the research say?

There’s limited research on power poses — and the studies that do exist have had mixed results.

Amy Cuddy and her colleagues conducted a study in 2010 that found participants who adopted high-power poses for two minutes had increased testosterone levels and decreased cortisol levels. This suggests that power poses may enhance feelings of power and reduce stress.

Other attempts to replicate Cuddy’s results have been inconsistent. Some studies found similar effects, but others didn’t. Critics pointed out flaws in the original study's methodology, such as small sample sizes and potential biases.

More recent research has taken a nuanced view. Some studies suggest that the psychological effects of power poses might be less significant or depend on individual differences. For instance, people who already feel confident might experience more considerable benefits from power poses than those who don't.

Despite mixed scientific results, many people report feeling more confident and less anxious after practicing power poses. Adopting a powerful stance can help us remember to stand tall, breathe deeply, and approach challenges with a positive mindset.

How are power poses good for mental health? 5 potential benefits you may feel

While there’s no official consensus on effectiveness of power poses, many people say they’ve been beneficial for their mental health and overall sense of wellbeing.

1. Increased confidence: By standing tall and taking up more space, you send a message to yourself and others that you’re confident and capable. This boost in self-confidence may help you tackle challenges, speak up in meetings, and perform better in various tasks. Feeling insecure? Explore these 13 tips for self-confidence.

2. Reduced stress: Adopting a power pose may help lower your stress levels. Some research suggests that these poses can reduce the stress hormone cortisol. When you feel less stressed, you can think more clearly and make better decisions.

3. Improved mood: Power poses may uplift your mood and make you feel more positive. When you stand or sit in an open, expansive position, you may experience a sense of empowerment that can enhance your overall mood and outlook on life.

4. Enhanced presence: Being present and engaged in social situations is important for mental health. Power poses might help you feel more grounded and attentive. When you feel powerful, you’re more likely to stay present and connected with others.

5. Improved performance: Feeling more powerful can possibly improve your performance in various tasks, such as public speaking, job interviews, and athletic activities. The confidence and reduced stress from power poses can help you perform at your best.

5 types of power poses

Power poses are designed to help you feel more powerful and confident. And while confidence looks different for everyone, these common power poses can usually help boost your self-belief and self-assurance.

Of course, feel free to make these poses your own in various ways, like by switching up the position to suit your comfort level, or even adding some music to amp up your energy. To maximize the benefits of each of these poses, it’s suggested to hold the position for about two minutes. And don’t forget to breathe deeply.

1. Wonder Woman Pose

The Wonder Woman pose is one of the most iconic power poses. It involves standing with your feet shoulder-width apart, hands on your hips, shoulders pulled back, and chest lifted. This stance can make you feel strong and in control.

When to use it: Try the Wonder Woman pose before a big meeting, presentation, or any situation where you need a little (or a big) confidence boost.

2. Victory Pose

The Victory Pose is inspired by the body language of athletes celebrating a win. It involves standing tall with your arms raised in a v-shape above your head. Keep your feet shoulder-width apart and turn your gaze slightly upwards. This pose is meant to be energizing and uplifting.

When to use it: Use the Victory Pose when you need an energy boost or to celebrate wins throughout your day.

3. Executive Pose

The Executive Pose exudes confidence and authority. It involves sitting with your legs crossed, leaning back slightly, with your hands behind your head, and elbows pointed out. This pose may help in situations where you need to assert your authority.

When to use it: Try the Executive Pose before making important decisions or when you need to feel more authoritative.

4. Starfish Pose

The Starfish Pose is about taking up as much space as possible, which helps your subconscious support feelings of confidence. This pose involves standing with your legs apart and arms and fingers stretched wide. The Starfish Pose is meant to make you feel open and expansive.

When to use it: Use the Starfish Pose when you want to feel more open and confident, such as before social events or networking opportunities. This pose could also help if you have to deal with complicated family dynamics, or interactions that have made you feel small in the past.

5. CEO Pose

The CEO Pose is a slight step up from the Executive Pose and is all about calm control. It involves sitting back in a chair with your feet propped up on a desk or table, which radiates relaxation and authority.

When to use it: Try the CEO Pose when you need to project confidence and calmness, such as during a break or before a challenging task. Just be sure not to put your feet or shoes on a communal tabletop.

When to practice power poses in your daily life

Power poses can be effective whenever you need them, but there are a few occasions when you might find them to be particularly useful.

Before a big presentation or meeting

Standing in a power pose before giving a presentation may help boost your confidence and reduce anxiety. Whether you're speaking in front of a large audience or presenting to a small group, a power pose could make a difference in how you feel and perform.

Looking to overcome presentation anxiety? Explore these 15 mindful techniques.

Try this: Find a quiet space where you can stand in a power pose, like the Wonder Woman or Victory Pose, for about two minutes before you make your presentation. Bonus points if you recite an affirmation to yourself while standing in this pose such as, “I am strong,” or “I am capable.”

💙 Take a few minutes to listen to Tamara Levitt’s guided meditation, Before a Meeting - Calm and Clear, from our Confidence Series.

During stressful moments

When you’re feeling overwhelmed, taking a break to adopt a power pose may help calm your nerves and clear your mind. Try pairing this power pose with your favorite breathing exercise like box breathing.

Try this: When you need to reset during a busy day at work, step away from your desk, stand in the Starfish Pose, and take deep breaths for a couple of minutes.

💙 Try this 60 Second Reboot from Chibs Okereke when your stress levels feel unmanageable.

Before social events

Social events can be anxiety-inducing, especially if you’re meeting new people or attending a large gathering. Practicing a power pose beforehand may help you feel more confident and engaged. Spending time in front of the mirror getting ready? Take a pause and do a power pose or two. It might make you feel extra confident, or maybe just giggle, both work.

Tip: Before heading out, try the Executive Pose or Victory Pose to feel more at ease.

💙 Take up space and boost your confidence by tuning into Before a Social Engagement - Ease Your Anxiety, led by Tamara Levitt.

At the start of your day

Starting your day with a power pose may put you in a good mood before you’ve even had your morning coffee. If weather permits, try your power pose by an open window or in your backyard to get some fresh morning air while you stand in the pose of your choice.

Try this: Stand in the Wonder Woman Pose for a few minutes after you wake up or during your morning routine to start your day on a confident note.

💙 Begin your day with power and authority with the Before the Day - Pure Possibility guided meditation from The Confidence Series.

When you need a mood boost

Power poses may help improve your mood when you’re feeling down or unmotivated. By adopting an expansive posture, you can lift your spirits and feel more positive. Try a power pose while listening to some music that you love to lift your spirits.

Try this: Whenever you’re feeling low, take a moment to do the Victory Pose or the Starfish Pose to give yourself an emotional boost.

💙 Combine a power pose with uplifting music, like Jay’s Mindful Morning Music playlist.

Before important decisions

Making important decisions can be daunting, but a confident posture can help you feel more self-assured. Before you hit “go” on a big decision, take a few moments to breathe deeply and stand in a power pose. This can help you approach these moments with a clear mind.

Try this: Sit in the CEO Pose for a few minutes before making significant decisions to enhance your confidence and clarity.

💙 Try Reset Your Attention with Dr. Eric López, PhD, for a quick mindful reset before making a big decision.

Power poses FAQ

How do power poses differ from other body language techniques?

A power pose is a type of body language technique. Essentially, power poses focus on adopting expansive and open body positions that make you feel more confident, but other body language techniques might include maintaining good eye contact, using appropriate gestures, and having a strong posture.

Explore these five benefits of understanding body language.

How long should I hold a power pose to see benefits?

Hold a power pose for about two minutes. This is long enough to allow your body to make subtle physiological changes that can boost your confidence and reduce stress. During these two minutes, focus on your breathing and maintain a relaxed, yet powerful, stance. This may help you feel more self-assured and prepared for the challenges ahead.

Are there any situations where power poses might not be appropriate?

While power poses can be beneficial in many situations, they might not be appropriate in formal or conservative settings or when you’re in a small space or closely-knit crowds. In these cases, adopting an expansive stance could be seen as overly aggressive or disrespectful of people’s space.

Can power poses help with social anxiety?

Yes, power poses can be helpful for managing social anxiety. Adopting an open and expansive posture signals to your brain that you’re confident and in control. This can help reduce feelings of anxiety and make social interactions feel less intimidating.

Overcome social anxiety with these eight tips and strategies.

Before you attend social events or engage in conversations that make you anxious, take a few minutes to practice a power pose. This can help you feel more at ease and improve your ability to connect with others.

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Can power poses actually boost your mental health?